20 SSH, 12 IST, 6 Abe Vigoda, 12 Hillbillies,
\n12 Arm Swirly FW, 12 Arm Swirly BW, 10 Michael Phelps,
\nHip flexor stretches in grass nearby about 20 sec each.<\/p>\n
Mosey down street to corner of field stopping ~3x<\/p>\n
10 merkins, 20 lbcs, 30 squats
\n10 merkins, 20 lbcs, 20 iron mikes
\n10 merkins, 20 ww2s, 20 heels to heaven<\/p>\n
Thang(s):<\/strong><\/p>\n Hold the wall:<\/p>\n White wall –\u00a0Balls 2 wall, counting down from 10 down the line each pax counts up or down<\/p>\n Dora from wall- 6 trips each round 3 per partner:<\/p>\n 60, partner 1 run or walk and do 10 merkins, partner 2 balls 2 wall Viserion (The Ice Dragon) Tabata: 45 s on, 30 s relax:<\/p>\n V-ups Mosey to start<\/p>\n Mary<\/strong><\/p>\n Ring of fire, Merkins around the circle starting with 2<\/p>\n Finished right on time.<\/p>\n No announcements, no prayer requests<\/strong><\/p>\n YHC took us out with a prayer for gratitude.<\/p>\n NMM<\/strong><\/p>\n There was a lot of appreciation for the variety of exercises, the quadricep feelings, the extended inverted handstands, the intelligent staging of exercises to cycle through the muscle groups, etc. A great deal of appreciation for the motivating and exciting playlist – selections from Peaky Blinders.\u00a0 YHC was feeling the love! Zima and Green Acres RIROd. Greenspan did a pre-run. Thanks everyone for coming out.<\/p>\n
\n120, partner 1 run or walk and do 20 ww2, partner 2 alternating leg raise
\n180, partner 1 run or walk and do 30 squats, partner 2 wall sit<\/p>\n
\nIron Mikes
\nShoulder Taps
\nElbow to Knee (I think I forgot this one – Zima commented here how kind it was to have ranger merkins follow shoulder taps)
\nRanger Merkins
\nInchworm in Place
\nOutlaw (Big O)
\nNolan Ryan or No Surrender<\/p>\n
![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/11\/The_Wall-300x169.webp\")
<\/p>\n","protected":false},"excerpt":{"rendered":"