4 brave souls for a sultry WIB work out at the Thruway Shopping Center.\u00a0 YHC was a little disappointed with the numbers, but happy to see the 4 who showed.\u00a0 Paging Cherry Pie, Drip, Off Sides, Palin…where was everyone?<\/p>\n
Anyway, the workout went something like this.\u00a0 After a very brief warm-a-rama, the Pax went right into the single station work out:<\/p>\n
5 Burpess<\/p>\n
10 Side Crunches<\/p>\n
20 Mutton Crunches each side<\/p>\n
25 Squates<\/p>\n
30 Hillbillies (single count)<\/p>\n
35 Erkins<\/p>\n
Take a lap around one half of the Thruway and repeat, and add 5 burpees to the next round.<\/p>\n
A total of 2+ miles was covered.\u00a0 The 35 Erkins was tougher than I thought.\u00a0 Derkins would not have worked.<\/p>\n
Announcements:\u00a0 Schmedfest 8\/23.\u00a0 Don;t forget to make a donation!<\/p>\n
COT:\u00a0 Prayers for all those travelling over the holidays.\u00a0 Don’t let Covid fatigue and the war in the Ukraine be forgotten.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
4 brave souls for a sultry WIB work out at the Thruway Shopping Center.\u00a0 YHC was a little disappointed with the numbers, but happy to see the 4 who showed.\u00a0 Paging Cherry Pie, Drip, Off Sides, Palin…where was everyone? Anyway, the workout went something like this.\u00a0 After a very brief warm-a-rama, the Pax went right […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-19681","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Mutton","date":"06\/23\/2022","pax":"Mutton, Greenspan, Frostbite, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19681","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19681"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19681\/revisions"}],"predecessor-version":[{"id":19683,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19681\/revisions\/19683"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19681"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19681"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19681"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}