YHC signed up for this during Conspiracy the day before at Burns’ request. Previously said I couldn’t as I was leaving for the mountains Weds but then our plans changed to Thurs and I neglected to remember and signed up during COT at Conspiracy. Sent out a preblast and off we went. Meeting at Calvary Baptist on Peacehaven road.<\/p>\n
Litterbox came rolling in followed by Mutton shortly before the workout.<\/p>\n
We did (probably… been a few days)<\/p>\n
Warmup<\/strong><\/p>\n 15 SSH, 6 Abe Vigoda, 10 Whirly w\/clap, 15 IST, 15 Hillbilly, 10 AST FW, 10 AST BW, Workout<\/strong><\/p>\n Do the exercises at stations, moseying between (sometimes, 1 pax\u00a0 counts for more MC)<\/p>\n Station 1 Station 2 Station 3 Station 4 Mary<\/strong><\/p>\n 10 penguin crunch? NMM<\/strong><\/p>\n We got through exactly 3 rounds. We stayed together and talked about schools and sending kids to school among other things. Enjoyable time with these gentlemen.<\/p>\n COT<\/strong><\/p>\n No announcements or requests, Shmedfest end of month, Thanks for keys Root Canal \/ Burns!<\/p>\n","protected":false},"excerpt":{"rendered":" YHC signed up for this during Conspiracy the day before at Burns’ request. Previously said I couldn’t as I was leaving for the mountains Weds but then our plans changed to Thurs and I neglected to remember and signed up during COT at Conspiracy. Sent out a preblast and off we went. Meeting at Calvary […]<\/p>\n","protected":false},"author":571,"featured_media":20051,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,84],"tags":[],"class_list":["post-20049","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bootcamp","category-wib"],"acf":{"q":"Crash","date":"8\/11\/2022","pax":"Litterbox, Mutton, Crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20049","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\/571"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20049"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20049\/revisions"}],"predecessor-version":[{"id":20052,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20049\/revisions\/20052"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media\/20051"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20049"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20049"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20049"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nOn six for glute stretch each side x 2<\/p>\n
\n10 burpees
\n20 Freddie mercs
\n30 Bonnie blairs
\nor Apollo ohnos<\/p>\n
\n10 Carolina dry docks
\n20 windshield wipers
\n30 squats<\/p>\n
\n10 merkins
\n20 lbcs
\n30 glute bridge
\n(Alabama prom date)<\/p>\n
\n10 shoulder tap
\n20 heels to heaven
\n30 reverse lunge knee lift<\/p>\n
\n10 box cutters?
\nRing of fire merkins starting with 5.<\/p>\n
\nPrayers for those rehabbing injuries, for those going off to run Ragnars next (well now last) weekend, and for all those with new kids or kids on the way.<\/p>\n