It was 0530 and Huckleberry and Ziggy were discussing coffee shops and walking back to our car when Superfly pulled in. \u00a0He was not interested in coffee talk so we got to work.
\nwarm o rama – SSH, Abe V \u2026\u2026\u2026..then a new ford bronco pulled in with the top down, music on. \u00a0Driver had on a beenie. Who was this 21 year old?? \u00a0 Then\u2026\u2026drip hopped out , jumping over the door. \u00a0He strolled in, put on his gloves and we all just stared at him.
\nresuming warm o rama with whirly, Michael Phelps, and some broga<\/p>\n
<\/p>\n
mosey to area below the lido deck.
\nformat was simple. Reps went 50,40,30,20,10,10,20,30,40,50<\/p>\n
leg ladder exercises<\/p>\n
walking lunges<\/p>\n
squatty potty<\/p>\n
apollo ono<\/p>\n
reverse plank leg lift<\/p>\n
burpees<\/p>\n
<\/p>\n
after going down and back up ladder we moved onto arm ladder<\/p>\n
shoulder taps<\/p>\n
dips<\/p>\n
merkins<\/p>\n
urkins<\/p>\n
burpees<\/p>\n
<\/p>\n
move onto ab ladder<\/p>\n
Freddy merc<\/p>\n
v ups<\/p>\n
lbc<\/p>\n
time<\/p>\n
<\/p>\n
Prayers – super fly \u201claunching\u201d his kids<\/p>\n
<\/p>\n
yHc Took us out<\/p>\n
<\/p>\n
NMM<\/p>\n
lots of great conversations this morning<\/p>\n
ziggy spoke about how to get a good grade in his class – apparently he doesn\u2019t teach baking classes<\/p>\n
superfly spoke about raising kids<\/p>\n
all pax pushed through the exercises burning out legs and arms. \u00a0And if there is a video of us, it would be gold.<\/p>\n
thanks for the keys. Always a pleasure to out in the gloom with the dash pax.<\/p>\n","protected":false},"excerpt":{"rendered":"
It was 0530 and Huckleberry and Ziggy were discussing coffee shops and walking back to our car when Superfly pulled in. \u00a0He was not interested in coffee talk so we got to work. warm o rama – SSH, Abe V \u2026\u2026\u2026..then a new ford bronco pulled in with the top down, music on. \u00a0Driver had […]<\/p>\n","protected":false},"author":177,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-20696","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Huckleberry ","date":"11\/17\/22","pax":"Super fly, drip, ziggy stardust"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20696","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20696"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20696\/revisions"}],"predecessor-version":[{"id":20697,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20696\/revisions\/20697"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20696"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20696"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20696"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}