TSC & Schneider were gracious to have me along for a 2 mile EC run, great start to the morning. We returned to the lot, Sea Man joined us, and we began WoR with a mosey to the first island and back.\u00a0 SSH x20, IST x20, Whirlies x12, Abe Vs x6, Windmills x10 (all IC).\u00a0 Mosey to the first island and back. Arm swirlies F x10, Jack Reachers x10, Arm swirlies R x10, Michael Phelps x10 (all IC). Mosey to the first island and back.<\/p>\n
The Thang<\/p>\n
Four Corners<\/strong><\/span><\/p>\n Starting at corner 1, do 10 merkins. Corner 2, 10 merkins + 20 plank jacks. Corner 3, 10 merkins + 20 plank jacks + 30 squats. Corner 4, … + 40 American hammers.\u00a0 Mosey over to the launch and TSC chooses an exercise (lbcs) for all to do while he runs the length of the parking lot & back.<\/p>\n Unwind the four corners, mosey to launch for Sea-Man to choose an exercise (burpees) while he runs.<\/p>\n Repeato with a new set of exercises – 10 reverse lunges DC, 20 jump squats, 30 Freddie mercs, 40 calf raises.\u00a0 At the halfway, Schneider chose SSHs while he ran, and after the full cycle YHC called HR merkins.<\/p>\n Time was short so YHC opted for the shelter over the third set (burpees, Mike Tysons, heels to heaven, SSH) for some bench work<\/p>\n Irkins, dips, r leg step up, dips, l leg step up, dips, derkins, dips, squatty potty, dips. All x10.<\/p>\n Mary – low flutter, penguin crunch, muttons L & R, heels to heaven all x15IC. Alabama prom dates for Schneider until time.<\/p>\n Hard work put in by all. VI Shovel Flag returned to the site Q, photo evidence provided on Slack. Prayers for TSCs father.<\/p>\n HOPE Run Sat, Sea Man has his first Flatline Q tomorrow.<\/p>\n Thanks for the keys, Sea Man!<\/p>\n","protected":false},"excerpt":{"rendered":" TSC & Schneider were gracious to have me along for a 2 mile EC run, great start to the morning. We returned to the lot, Sea Man joined us, and we began WoR with a mosey to the first island and back.\u00a0 SSH x20, IST x20, Whirlies x12, Abe Vs x6, Windmills x10 (all IC).\u00a0 […]<\/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":[112,77],"tags":[],"class_list":["post-18440","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy"],"acf":{"q":"Burns","date":"1.10.2022","pax":"Schneider, Sea Man, Singing Cowboy, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18440","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=18440"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18440\/revisions"}],"predecessor-version":[{"id":18441,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18440\/revisions\/18441"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18440"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18440"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18440"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}