YHC took us behind WFHS after a quick WoR to find the pull-up bars used by the Titan ROTC program. Everyone chose a rep count they felt was challenging enough, yet repeatable for 40 mins (everyone chose either 3 or 4 reps). Complete a set, run across the parking lot for 10 WWIIs, the repeato ad infinitum. We all got 25 sets of pullups & WWIIs in before it was time to mosey back to launch. Some broga for Mary to cool us down. Enjoyable morning from start to finish, it was a pleasure meeting Ziffle for the first time, RC and VG are always great company, the air was cool and fall-like.<\/p>\n
Thanks for the keys, VG!<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC took us behind WFHS after a quick WoR to find the pull-up bars used by the Titan ROTC program. Everyone chose a rep count they felt was challenging enough, yet repeatable for 40 mins (everyone chose either 3 or 4 reps). Complete a set, run across the parking lot for 10 WWIIs, the repeato […]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"class_list":["post-17345","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Burns ","date":"","pax":"Root Canal, Ziffle, Van Gogh, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17345","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17345"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17345\/revisions"}],"predecessor-version":[{"id":17347,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17345\/revisions\/17347"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17345"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17345"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17345"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}