It’s been a while since YHC has visited the “Village”. Sea-Man and Singing Cowboy had arrived around the same time, soon to be joined by other WeFoCo stalwarts Cruiser, Schneider, and Harden. The workout went as follows:<\/p>\n
WARM UPS<\/p>\n
SSH \/ Broga \/ Whirly’s \/ Abe Vigoda<\/p>\n
LUNGE BOMBS<\/p>\n
5 x each of Burpees, Overhead Claps, Merkins, Big Boy Situps (WWII), Squats<\/p>\n
10 lunge walk and repeat 4x<\/p>\n
THE THANG<\/p>\n
Mosey to the wall<\/p>\n
Pax line up holding people’s chair:<\/p>\n
#1 Each pax in turn runs to designated spot and does 1 burpee and returns while everyone holds PC<\/p>\n
#2 Mike Tysons with each pax running to spot – 1 burpee – return<\/p>\n
#3 Hold people’s chair with 2 jump squats then return<\/p>\n
#4 Dive bombers with 1 burpee<\/p>\n
#5 Hold people’s chair with each pax completing 20 jack reachers down the row.<\/p>\n
On to the benches for TABATA (40 seconds\/ 15 seconds rest)<\/p>\n
Dips<\/p>\n
SSH<\/p>\n
LL Step Up<\/p>\n
Erkins<\/p>\n
Mountain Climbers<\/p>\n
RL Step Up<\/p>\n
SSH<\/p>\n
Derkins<\/p>\n
Mountain Climbers<\/p>\n
Squatty Potties<\/p>\n
Dips<\/p>\n
SSH<\/p>\n
RETURNFOR MARY<\/p>\n
Ab\/Core: Penguin Crunch \/ Mutton Crunch \/ Low Flutter \/ Freddie Mercs \/ Heels to Heaven \/ etc.<\/p>\n
End with RING OF FIRE (5x descending)<\/p>\n
Time.<\/p>\n
PRAYER REQUESTS<\/p>\n
Singing Cowboy’s father who is in the hospital<\/p>\n
YC took us out.<\/p>\n
Great group and strong work by all!<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
It’s been a while since YHC has visited the “Village”. Sea-Man and Singing Cowboy had arrived around the same time, soon to be joined by other WeFoCo stalwarts Cruiser, Schneider, and Harden. The workout went as follows: WARM UPS SSH \/ Broga \/ Whirly’s \/ Abe Vigoda LUNGE BOMBS 5 x each of Burpees, Overhead […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,77],"tags":[],"class_list":["post-20862","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy"],"acf":{"q":"Ziggy","date":"12\/12\/2022","pax":"Sea-Man, Singing Cowboy, Schneider, Cruiser, Harden, Ziggy Stardust (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20862","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20862"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20862\/revisions"}],"predecessor-version":[{"id":20868,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20862\/revisions\/20868"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20862"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20862"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20862"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}