Warm Up<\/p>\n
SSH X 20<\/p>\n
IST X 20<\/p>\n
Toy Soldiers X 20<\/p>\n
Abe Vigota X 6<\/p>\n
Whirly X 10<\/p>\n
Downward\/Upward Dog<\/p>\n
The Thang<\/p>\n
Mosey to the Intimidator<\/p>\n
20 Squats at the bottom<\/p>\n
1st. stop 25 Merkins<\/p>\n
Back to Bottom 20 Squats<\/p>\n
2nd. Stop 20 DC Lunges<\/p>\n
Back to Bottom 20 Squats<\/p>\n
3rd. Stop 15 Dive Bombers<\/p>\n
Back to bottom 20 Squats<\/p>\n
4th. Stop 10 Burpees<\/p>\n
Mosey to Picnic tables<\/p>\n
10 dips<\/p>\n
10 DC Step ups<\/p>\n
10 Dips<\/p>\n
10 Erkins<\/p>\n
10 dips<\/p>\n
10 Derkins<\/p>\n
10 Dips<\/p>\n
10 merkins<\/p>\n
10 dips<\/p>\n
Mosey to Pull Up Bar<\/p>\n
Partner work<\/p>\n
50 Pull Ups<\/p>\n
50 Inch Worm Merkins<\/p>\n
Wall Sit for 1 min.<\/p>\n
Mosey to track<\/p>\n
10 Burpees<\/p>\n
Run 100 yards 10 burpees<\/p>\n
Back To Lot for Mary<\/p>\n
Freddie Merc. x 12<\/p>\n
American hammer x 20<\/p>\n
Hold Plank for 1 min. with 15 merkins<\/p>\n
Finished<\/p>\n
What a great morning to be outside to workout and get stronger. We had El Chapo in town from Raleigh and boy was he a BEAST. Everyone pushed hard and really put in great work. It always a pleasure leading and @lamb chop thanks for keeping me on track!! See you next time.<\/p>\n
Announcements: Convergence April 2nd at Hanes Park. Grab a buddy or someone who might be interested in joining.<\/p>\n
Prayers- Ukraine<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm Up SSH X 20 IST X 20 Toy Soldiers X 20 Abe Vigota X 6 Whirly X 10 Downward\/Upward Dog The Thang Mosey to the Intimidator 20 Squats at the bottom 1st. stop 25 Merkins Back to Bottom 20 Squats 2nd. Stop 20 DC Lunges Back to Bottom 20 Squats 3rd. Stop 15 Dive […]<\/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":[112,82],"tags":[102],"class_list":["post-18853","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy","tag-f3winstonsalem"],"acf":{"q":"Red Baron","date":"3-02-22","pax":"Lamb Chop, Mutton, Spicoli, Burlap, El Chapo, Drip, Chick Flick, Red BaronQIC"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18853","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=18853"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18853\/revisions"}],"predecessor-version":[{"id":18856,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18853\/revisions\/18856"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18853"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18853"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18853"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}