November 22nd is Start Your Own Country Day, so 4 Pax undertook the hard work of booting up Thronelandia in the misty gloom of Sherwood Forest.<\/p>\n
WOR<\/p>\n
Stretch to toes, abe (10), SSH (15), Toy Soldier (15), Backwards lung to knee up (no name, not be attempted again 10 each side).<\/p>\n
The Thang<\/p>\n
Foundation – Picnic tables, 15\u00a0 Irkins, dirkins, step up, dips. Then 10, then 5.<\/p>\n
Mosey around the school to the back parking lot.<\/p>\n
Unlike Rome, Thronelandia was built in a day (and then promptly dissolved).\u00a0 We did it with cinderblocks.\u00a0 20 reps of the following, in between sets we advanced two parking spots with block overhead to the next set. Curls, merkins, deadlift, press, plank.\u00a0 We went out 10 spots and then back.<\/p>\n
Next, we moseyed around and up the grassy hill then left to the southern entrance on Yorkshire.\u00a0 Partner up.\u00a0 One pax runs the car drop off loop and the other does: Burpees, squats, and hold arms out.\u00a0 Then switch.\u00a0 After three rounds, we went up the hill to Mary.<\/p>\n
Mary under the breezeway to avoid a wet sweater. Group effort in counting off.\u00a0 20 LBC, 25 American hammer, 25 low flutter, 25 mutton crunch, 20 penguin crunch.<\/p>\n
Announcements: Upcoming q’s by our pax see slack.\u00a0 Posthole is looking for a substi-q for Friday morning (11\/26) at Urban Assault.\u00a0 Otherwise we may be looking to cancel that day.<\/p>\n
Prayers for peace, prayers for folks in Waukesha WI.<\/p>\n","protected":false},"excerpt":{"rendered":"
November 22nd is Start Your Own Country Day, so 4 Pax undertook the hard work of booting up Thronelandia in the misty gloom of Sherwood Forest. WOR Stretch to toes, abe (10), SSH (15), Toy Soldier (15), Backwards lung to knee up (no name, not be attempted again 10 each side). The Thang Foundation – […]<\/p>\n","protected":false},"author":594,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-17763","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Airbag","date":"11\/22\/2021","pax":"Crash, Posthole, Green Acres, Airbag"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17763","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\/594"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17763"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17763\/revisions"}],"predecessor-version":[{"id":17767,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17763\/revisions\/17767"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17763"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17763"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17763"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}