Its Been a while since I posted at The Iron Throne, but quickly reminded me of why this is such a great place to workout. There are endless amounts of exercises that this site offers. Being the day after Halloween, which brings a challenge in itself to wake up and post in the gloom and chill of a crisp November morning, 9 Pax showed up to par take. Even Greenspan and Palin decided to really make us all look bad by getting a little extra credit run in!!<\/p>\n
Warm a rama<\/p>\n
SSH<\/p>\n
IST<\/p>\n
Toy Soldiers<\/p>\n
Whirly w\/ clap<\/p>\n
Abe vigota<\/p>\n
Downward\/upward Dog<\/p>\n
The Thang<\/p>\n
Mosey to back playground<\/p>\n
We did 4 sets, starting with 20 and working down to 5<\/p>\n
20 Burpees<\/p>\n
20 pull ups<\/p>\n
20 dips<\/p>\n
20 jump squats<\/p>\n
20 push ups<\/p>\n
Run a lap<\/p>\n
repeat circuit drop by 5 until you get to a total of 5 reps<\/p>\n
Part 2<\/p>\n
Partner work<\/p>\n
100-Lat pulls<\/p>\n
150-plank jacks<\/p>\n
200-LBC’s<\/p>\n
Parnter 2 – Bear crawl basketball court<\/p>\n
Mary<\/p>\n
Mutton Crunch<\/p>\n
American Hammer<\/p>\n
Freddie Mercury<\/p>\n
Time!<\/p>\n
No Announcement<\/p>\n
No Spoken Prayers<\/p>\n
Great Group, always fun listening to Zima and Palin go at it!! Thanks for letting me lead this morning Crash, hopefully ill be invited back soon!!<\/p>\n","protected":false},"excerpt":{"rendered":"
Its Been a while since I posted at The Iron Throne, but quickly reminded me of why this is such a great place to workout. There are endless amounts of exercises that this site offers. Being the day after Halloween, which brings a challenge in itself to wake up and post in the gloom and […]<\/p>\n","protected":false},"author":549,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,145],"tags":[164,102],"class_list":["post-17618","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne","tag-crash","tag-f3winstonsalem"],"acf":{"q":"Red Baron","date":"11-1-21","pax":"Zima, Crash, Greenacres, Greenspan, Palin, airbag, Ziggy stardust, Frostbite, Q-Red Baron"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17618","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\/549"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17618"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17618\/revisions"}],"predecessor-version":[{"id":17620,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17618\/revisions\/17620"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17618"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17618"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}