12 PAX gathered for a non running workout on a beautiful Thursday morning.\u00a0 It is almost beach season so let’s work on that beach body. As promised, we barely moved and the counting was flawless.\u00a0 this is how it went…<\/p>\n
WArm o Rama – SSH, IW (which Zima almost did correctly), Abe Vig, michael phelps<\/p>\n
Thang:<\/p>\n
on your 6 – All IC<\/p>\n
25 LBC, 20 Low Flutter, 15 Freddy Merc, 10 Mutton Crunch each side, 5 J Lo<\/p>\n
walk to brick box<\/p>\n
All IC – 3 count down, 1 count up<\/p>\n
10 dips, 10 squats, 9 dips, 9 squats, 8 dips, 8 squats……….all the way to 1.<\/p>\n
on your 6 – All IC<\/p>\n
25 LBC, 20 Low Flutter, 15 Freddy Merc, 10 Mutton Crunch each side, 5 J Lo<\/p>\n
All IC – 3 count down, 1 count up<\/p>\n
10 derkins, 10 bulgarian split squats, 9 derkins, ……..all the way to 1<\/p>\n
on your 6 – All IC<\/p>\n
25 LBC, 20 Low Flutter, 15 Freddy Merc, 10 Mutton Crunch each side, 5 J Lo<\/p>\n
All IC – 3 count down, 1 count up<\/p>\n
10 merkins, 10 calf raises, ………………<\/p>\n
time.<\/p>\n
Prayers – starfish and frostbite – Will’s service coming up, D Day friend with back surgery, Green Acres brother<\/p>\n
NMM<\/p>\n
i could not hear much since i was counting the entire time. no mistakes on the reps or counting.\u00a0 it was impressive. either that is true or i screwed up the reps on most sets – which is also impressive<\/p>\n
<\/p>\n
thank you for the keys Green Acres!<\/p>\n","protected":false},"excerpt":{"rendered":"
12 PAX gathered for a non running workout on a beautiful Thursday morning.\u00a0 It is almost beach season so let’s work on that beach body. As promised, we barely moved and the counting was flawless.\u00a0 this is how it went… WArm o Rama – SSH, IW (which Zima almost did correctly), Abe Vig, michael phelps […]<\/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":[1],"tags":[],"class_list":["post-21671","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Huckleberry","date":"4\/30\/23","pax":"Zima, Green Acres, Starfish, D Day, Offsides, Bam, Doublewide, Singing Cowboy, Workbench, Wobegon, Argyle"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21671","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=21671"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21671\/revisions"}],"predecessor-version":[{"id":21672,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21671\/revisions\/21672"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21671"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21671"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21671"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}