BABY DADDY BEATDOWN<\/p>\n
started with pretty basic warm up<\/p>\n
20 SSH<\/p>\n
20 imperial walker<\/p>\n
20 hillbilly<\/p>\n
i lost count on abe vigoda. So six ish?<\/p>\n
10 worley got the clap<\/p>\n
mosey the long way around the park and back up to the stage for themed starter workouts<\/p>\n
10 pickle pounders<\/p>\n
10 monkey humpers<\/p>\n
10 Alabama prom dates then mosey down the stairs and back to the field<\/p>\n
one side of the field start with 20 merkins, run to the other side and do 20 more. Run back and fourth until you hit 80 merkins.<\/p>\n
Repeat with ww2<\/p>\n
repeat with squats. Once finished cross the road and to almost the benches across the street. Some big concrete piece made for a wonderful place to do 20 irkins so that\u2019s what we did. Then to the benches!<\/p>\n
alternating ten reps at a time, 50 right and left leg step ups<\/p>\n
then 15 dips at a time alternating with five star jumps in between. Once finished we ran to another area up the hill in front of another building that I\u2019ve never paid attention to to see what it is. On arrival we did 20 Superman. \u00a0Then ran to other side of the parking lot for 40 calf raises, 20 jump squats, 40 calf raises and 20 jump squats. Now for another short run.<\/p>\n
almost all the way around the park again stopping at corners to do 20 low flutters, run to next corner and 20 low dolly and finally a short run t0 starting point for merry world.<\/p>\n
50 lbc<\/p>\n
20 heels to heaven<\/p>\n
20 American hammers<\/p>\n
20 alternating knee touches<\/p>\n
15 each side mutton crunch<\/p>\n
TIME.<\/p>\n
side note-this group is nothing short of amazing. It\u2019s literally turned my life around. No more cigarettes, rarely an energy drink, my knees don\u2019t hurt and I just feel more confident in my own life. I can\u2019t say thank you enough to everyone who helps the guy In the back. It goes so far. Cheers team<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
BABY DADDY BEATDOWN started with pretty basic warm up 20 SSH 20 imperial walker 20 hillbilly i lost count on abe vigoda. So six ish? 10 worley got the clap mosey the long way around the park and back up to the stage for themed starter workouts 10 pickle pounders 10 monkey humpers 10 Alabama […]<\/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":[112,91],"tags":[],"class_list":["post-20784","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Schlitz","date":"12\/2\/2022","pax":"Frostbite, lamb chop, spicoli, drip, post hole, wobegone, starfish and me!"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20784","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=20784"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20784\/revisions"}],"predecessor-version":[{"id":20785,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20784\/revisions\/20785"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20784"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20784"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20784"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}