What a turn out!!! \u00a0Loved working with this group.<\/p>\n
<\/p>\n
kept it simple with a slow warm up with SSHs and Yoga stretches to start.<\/p>\n
dumped out a deck of cards and explained what was about to go down:<\/p>\n
Diamond = Skull Crushers with weight<\/p>\n
Hearts = WMDs<\/p>\n
Spades = OverHead Lunges w\/ weight<\/p>\n
Clubs = Goblet Squats<\/p>\n
(funny thing is that clubs and squats started out swapped and the Q mixed it up on accident, thankfully I was in a safe space and no one gave me flack \ud83e\udd2a)<\/p>\n
Ace = Run up to man hole covers on Old Pfafftown Rd<\/p>\n
Joker = Backwards run up OPR<\/p>\n
<\/p>\n
the number drawn is the reps you were to complete. \u00a0One whole set of WMDs were 1 rep and we kept lunges at single count. \u00a0jacks were 11, Queens were 12, and Kings were 13!<\/p>\n
<\/p>\n
we saw 2 Jokers and 2 Aces\u2026and we saw way too many Hearts (no one likes WMDs).<\/p>\n
90s rap was what we all sweated to.<\/p>\n
<\/p>\n
looking forward to coming back out!<\/p>\n","protected":false},"excerpt":{"rendered":"
What a turn out!!! \u00a0Loved working with this group. kept it simple with a slow warm up with SSHs and Yoga stretches to start. dumped out a deck of cards and explained what was about to go down: Diamond = Skull Crushers with weight Hearts = WMDs Spades = OverHead Lunges w\/ weight Clubs […]<\/p>\n","protected":false},"author":241,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-19346","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Bevo","date":"5\/4\/22","pax":"Lace, Man Tooth, Bluto, Winklevoss, Balco, Air Bag, Transcript, Tonka, Ziggy Stardust, Special, Woodpecker, Bam, Sassy, Charlene, Lemming, Sweet Tea, Three Rivers, Man Scape, Triple Lindy, Data"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19346","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\/241"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19346"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19346\/revisions"}],"predecessor-version":[{"id":19347,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19346\/revisions\/19347"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}