Twas’ a chilly morning but a mighty crew decided to muster the arctic blast that was upon us. A brave Lysol stated, “I do not workout when it is under 40 degrees” to which I responded, “Don’t you worry, we will warm you up quick.”<\/p>\n
Warm-O-Rama<\/p>\n
20 SSH, 15 Imperial Walker, 15 Hill Billy, 10 Whirly, 10 Abe Vigoda, 10 Arm Swirly forward and back, 5 Seal Clap, 5 Overhead Clap, 5 Moroccan Nightclubs<\/p>\n
The Thang<\/p>\n
Mosey to the track for a quick warm up lap. This was followed by the first opportunity to warm Lysol up. The 400M Burpee lap. Run 100M, 2 Burpees, run 100M 4 Burpees, run 100M 8 burpees, run 100M 16 burpees.<\/p>\n
Then it was time to put those arm swirlys to good use. Mosey to the pull-up bars. Partner up. One partner run down to the shelter and back. Other partner completes 10 pull-ups then squats until partner returns. Flip flop. Then do 8, 6, 4, 2 pull-ups.<\/p>\n
Now that our arms were burning, it was time to hit the Intimidator! Mosey to the Intimidator, here we would complete, at each stop sign, 10 Lt. Dan, 5 WMDs, 5 Burpees, 10 Iron Mikes. 4 stop signs on the way up to the top! On the way back down, we did 10 Mutton crunches X 2. 20 WWII. and 20 LBC and then it was time!<\/p>\n
<\/p>\n
Prayers for Pilot Mountain and the fires. Prayers for Lysol’s daughter who will have back surgery.<\/p>\n
<\/p>\n
NMM<\/p>\n
Was a fun and lively crowd this morning. We learned about Palin valiantly fighting off a rabid fox who viciously attacked his mother back in the day and how goblins or globulins saved her life.<\/p>\n
<\/p>\n
I have the keys so no need for me to give them back.<\/p>\n
<\/p>\n
Lamb Chop<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Twas’ a chilly morning but a mighty crew decided to muster the arctic blast that was upon us. A brave Lysol stated, “I do not workout when it is under 40 degrees” to which I responded, “Don’t you worry, we will warm you up quick.” Warm-O-Rama 20 SSH, 15 Imperial Walker, 15 Hill Billy, 10 […]<\/p>\n","protected":false},"author":220,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-17912","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Lamb Chop","date":"12\/1\/2021","pax":"Lysol, Chick Flick, Spicoli, Palin, Guac, Lamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17912","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\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17912"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17912\/revisions"}],"predecessor-version":[{"id":17913,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17912\/revisions\/17913"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17912"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17912"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17912"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}