Ten gathered at Hanes International Park for a theme-less boot camp. Motivated crew on hand, and the some out did themselves as usual. Cherry Pie demonstrated his arm-swirly animus again and again. Palin admirably re-demonstrated that his gripe-meter goes to eleven.<\/p>\n
Warm:<\/strong> SSH 15, IST 15, Freddy 15, Hammer 15, Abe Vigoda 7, Whirly 7, Merkin 10, all in cadence.<\/p>\n Intimidator:<\/strong> Arm Swirlies (or Burpees, your pick) 10 each way. Run up, 5 squats at each cross street.<\/p>\n Picnic Tables:<\/strong> Dips 15, Irkins 10 oyo, Derkins 10 oyo, Dips 15.<\/p>\n Swings<\/strong>: recline pullups 15, 10, 5 oyo.<\/p>\n Thang<\/strong>: 10 Burpees then run up Education Hill for 3 CH Squats, back down… then 9… 8… 7, down to 1. Q considered Omaha because he was getting gassed.<\/em><\/p>\n Rock Bridge<\/strong> (SW corner of park): Crunchy Frog 15, Heels to Heaven 15, Low Flutter 15. Superman-Banana 5. More grousing from PAX about leaves<\/em>.<\/p>\n Q forgets Partner Pickups, which had been intended for this very spot<\/em>.<\/p>\n Mosey back to parking lot for Mary<\/strong>: Low Dolly, Low Flutter, Penguin Crunch, Protractor, Hammer, Freddy, Elbow Plank.<\/p>\n COT<\/strong>: Prayers for parents, and young people going through mental difficulties, for travelers over the holidays. Bag of socks fundraiser, see Spicoli post on Slack.<\/p>\n Everyone was getting after it today, all got stronger. First Hanes Park workout for Linus. Ziggy is charging hard. Cherry Pie did not break a sweat.<\/p>\n","protected":false},"excerpt":{"rendered":" Ten gathered at Hanes International Park for a theme-less boot camp. Motivated crew on hand, and the some out did themselves as usual. Cherry Pie demonstrated his arm-swirly animus again and again. Palin admirably re-demonstrated that his gripe-meter goes to eleven. Warm: SSH 15, IST 15, Freddy 15, Hammer 15, Abe Vigoda 7, Whirly 7, […]<\/p>\n","protected":false},"author":154,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,93],"tags":[102,146,103],"class_list":["post-18274","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-impossible-situation","tag-f3winstonsalem","tag-lambchop","tag-f3winstonsalem-slack-com"],"acf":{"q":"Undertow","date":"12\/18\/2021","pax":"Lysol, Spicoli, Cherry Pie, Linus, Ziggy Stardust, Boo Boo, Lamb Chop, Mutton Chop, Chop Chop, Undertow"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18274","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\/154"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18274"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18274\/revisions"}],"predecessor-version":[{"id":18275,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18274\/revisions\/18275"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18274"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18274"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18274"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}