5:30 sharp and a couple of Spicoli laps later, we were heading off when Juul mentioned he was bringing an FNG. Spicoli hung back to wait for the new-comer as the pax headed for the parking Deck.\u00a0 Here is what we did:<\/p>\n
Partner up. A does one reverse pull up while B does 10 plank jacks.\u00a0 Switch up and repeat 3 times. A does 10 hanging knee bends alternating sides while b does plank jacks. Switch up and repeat 3 times. A does a hanging 90 degree elbow bend while B does 10 plank jacks. Switch up and repeat 3 times.<\/p>\n
Mosey to benches otw to Corpening Plaza\u00a0 20 Dips, Erkins,\u00a0 and Derkins in cadence.<\/p>\n
1 then 2 the 3 WWIIs…at all 7 Columns.<\/p>\n
Mosey to Corpening plaza.\u00a0 6 pieces of Cardboard around the first grass square.\u00a0 At each card board to 5 Burpees, 10 Groiners, 10 Sprinter Situps and then the first exercise. Mosey to the next cardboard.\u00a0 These consisted of the following:20 Merkins, 20 Carolina Dry Docks, 20 Nolan Ryans, 20 Box Cutters, 20 Mtn Climbers, 20 Plank Jacks, 20 WWIIs, 20Low Flutters, 20 Wide Squats, 20 Cobra Squats, 20 SSH, 20 Bobby Hurleys.<\/p>\n
Mosey back to launch stopping for a few right and left leg step ups.<\/p>\n
Great morning to be out with these strong men.\u00a0 Welcome to Shank, a friend of Juul.\u00a0 (He plays golf, he is a Titan and a member of the Wolf Pack)\u00a0 \u00a0CP actually said there had been no “Time Wasters” at the end of the work out…and we all know he is an expert at pointing out time wasters.\u00a0 Lamb Chop reportedly found $1.25 in change while doing his squats.\u00a0 Bevo, I put the keys on the top of your driver’s side front tire.<\/p>\n","protected":false},"excerpt":{"rendered":"
5:30 sharp and a couple of Spicoli laps later, we were heading off when Juul mentioned he was bringing an FNG. Spicoli hung back to wait for the new-comer as the pax headed for the parking Deck.\u00a0 Here is what we did: Partner up. A does one reverse pull up while B does 10 plank […]<\/p>\n","protected":false},"author":473,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,79],"tags":[],"class_list":["post-19189","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-flatline"],"acf":{"q":"Drip","date":"4\/12\/22","pax":"Lamb Chop, Litter Box, FNG Jack aka Shank, Juul, Frostbite, Spicoli, Bevo, Honey Badger, Dr Toot, Cherry Pie, Cheesesteak, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19189","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19189"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19189\/revisions"}],"predecessor-version":[{"id":19211,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19189\/revisions\/19211"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19189"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19189"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}