4 Pax showed bright and early for a downtown beat down.\u00a0 It went something like this:<\/p>\n
No warm-a-rama so we headed straight for the ball park.\u00a0 On the way, we stopped at the rock pile at the bottom of the hill.<\/p>\n
2 sets of 10 (double count) of the following:<\/p>\n
Curls, Skull Crushers, Overhead Press, Modified Whirleys<\/p>\n
Continue on to the ball park.<\/p>\n
Once in the lot, the Pax was instructed to commence a Jacob’s Ladder workout with 7 as the goal.<\/p>\n
6 Burpees at the top and 1 squat at the bottom.\u00a0 Then 5 and 2 etc.<\/p>\n
We bear crawled up on the even numbers.<\/p>\n
Proceed to 4th and Broad where we executed a forward lunge walk about 25 yards at the corner parking lot.<\/p>\n
Proceed to Bookmarks where we began Mary.\u00a0 Mutton Crunches, Low Flutters, Freddie Mercs and Pengiun Crunches.<\/p>\n
Back to the start right on time.<\/p>\n
No announcements.\u00a0 YHC took the group out keeping The Zeisels and Bevo’s families in our prayers.<\/p>\n
Really enjoyable time with all.<\/p>\n","protected":false},"excerpt":{"rendered":"
4 Pax showed bright and early for a downtown beat down.\u00a0 It went something like this: No warm-a-rama so we headed straight for the ball park.\u00a0 On the way, we stopped at the rock pile at the bottom of the hill. 2 sets of 10 (double count) of the following: Curls, Skull Crushers, Overhead Press, […]<\/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":[79],"tags":[],"class_list":["post-20388","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Mutton","date":"10\/04\/2022","pax":"Mutton, Bevo, Spicoli, Crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20388","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=20388"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20388\/revisions"}],"predecessor-version":[{"id":20390,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20388\/revisions\/20390"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20388"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20388"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20388"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}