As promised, the Q decided to keep everyone nice and dry. The Q does not like to get wet. After a quick warm up between the rain drops in the parking lot. we mosied over to the shelter to partake in some tabata.<\/p>\n
Warm-O-Rama<\/p>\n
20 SSH<\/p>\n
10 Arm Swirly forward and backward<\/p>\n
4 Abe Vigoda<\/p>\n
Mosey to shelter as rain was picking up<\/p>\n
10 Whirly<\/p>\n
Then some stretchy stretch.<\/p>\n
The Thang<\/p>\n
The Q forgot his tabata timer so after sending the PAX on a lap around the track, he ran to his car and got his timer.<\/p>\n
Here was the flow. 60 seconds on, 20 seconds off 3 total rounds of the below exercises.<\/p>\n
Burpees, Squats, LBC, Merkins, Lunges, WWII, Mike Tyson, Monkey Humper, Mutton Crunch.<\/p>\n
We made it through 3 rounds and there was no complaining! There was a lot of reminiscing and comradery so the morning was a nice one.<\/p>\n
<\/p>\n
Lamb Chop out.<\/p>\n","protected":false},"excerpt":{"rendered":"
As promised, the Q decided to keep everyone nice and dry. The Q does not like to get wet. After a quick warm up between the rain drops in the parking lot. we mosied over to the shelter to partake in some tabata. Warm-O-Rama 20 SSH 10 Arm Swirly forward and backward 4 Abe Vigoda […]<\/p>\n","protected":false},"author":220,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-20761","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Lamb Chop","date":"11\/30\/2022","pax":"Spicoli
\r\nBurlap
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\r\nLamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20761","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\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20761"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20761\/revisions"}],"predecessor-version":[{"id":20762,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20761\/revisions\/20762"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20761"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20761"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20761"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}