The morning was nice, cool ish but not freezing! Zima made sure to ask if this workout would be run by fat boy Schlitz or nah?? So then we got started with the warm up.<\/p>\n
20 side straddle hop<\/p>\n
20 imperial walkers<\/p>\n
20 hillbilly\u2019s<\/p>\n
6 ave dagoda<\/p>\n
15 Worley got the clap then we did a mosey down to the first parking lot entrance.<\/p>\n
At the bottom, one pax would run all the way back up to the school entrance and do ten burpees the run back down. The rest of the pac started doing as many LBC as possible. \u00a0The running pax would return and everyone switched to jump squats. As that happened another single pax would run to the top to keep the process going. So every time a new person went running the exercise would change.<\/p>\n
LBC<\/p>\n
JUMP SQUATS<\/p>\n
WW2<\/p>\n
JUMP SQUATS<\/p>\n
BOX CUTTERS<\/p>\n
JUMP SQUATS<\/p>\n
LOW FLUTTER. Ziggy stardust and myself ran together on the last one because time was moving much faster than I thought.<\/p>\n
Once done, everyone ran to the entrance and grabbed some curb.
\n40 calf raises<\/p>\n
20 merkins<\/p>\n
40 calf raises<\/p>\n
20 merkins and mosey to the blocks!<\/p>\n
Lets do the thang-<\/p>\n
all pax lined up at the top of the parking lot and started with 15 curls for the girls. Rifle carried our blocks roughly 15 feet and 15 more curls. Repeats four times until the end of the parking lot. Once there the blocks would be set down and each person walks to the mulch and does 10 prisoner stand ups. Return to each block.<\/p>\n
15 bent over rows, rifle Carry 15 ish feet and repeat. Done four times. Once at the end turn around for 15 skull crushers. Rifle carry to next spot in about 15 feet and repeat four times. End of the parking lot, blocks down and to the mulch. 20 prisoner stand ups. (Everyone made sure I knew that was excessive) then return to the blocks. Time to finish strong. Each 15 feet is 5 man makers! Once the final round is done, blocks returned and a short mosey back to the starting point.<\/p>\n
20 low flutters<\/p>\n
10 heels to heaven<\/p>\n
20 American hammers and TIME.<\/p>\n
Great work from everyone. All pax killed it \ud83c\udf7b<\/p>\n","protected":false},"excerpt":{"rendered":"
The morning was nice, cool ish but not freezing! Zima made sure to ask if this workout would be run by fat boy Schlitz or nah?? So then we got started with the warm up. 20 side straddle hop 20 imperial walkers 20 hillbilly\u2019s 6 ave dagoda 15 Worley got the clap then we did […]<\/p>\n","protected":false},"author":638,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112],"tags":[],"class_list":["post-20729","post","type-post","status-publish","format-standard","hentry","category-bootcamp"],"acf":{"q":"Schlitz","date":"11\/28\/2022","pax":"Schlitz, Zima, Boomerang, Ziggy Stardust, Airbag, Rubber Ducky, Green Acres and Chubz!"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20729","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\/638"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20729"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20729\/revisions"}],"predecessor-version":[{"id":20730,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20729\/revisions\/20730"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20729"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20729"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20729"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}