Today was simple<\/p>\n
20 SSH<\/p>\n
All the arm swirleys<\/p>\n
6 Abe vigoda<\/p>\n
15 imperial walkers<\/p>\n
Time to mosey with a lap starting at launch spot and almost ending at launch spot stopping to do ten merkins, calf raises and other shenanigans every so often.<\/p>\n
THE THANG<\/p>\n
start with 1 prisoner get up at the bottom of the hill in the grass. Then bear crawl to the top of hill to do 1 burpee. Jog back down and do 2 get ups, bear crawl to the top and do two burpess.<\/p>\n
repeat this process until you get to ten!<\/p>\n
Time to mosey again stopping at a well lit area to do 10- merkins, erkins, derkins and dips.<\/p>\n
Finally to final spot where that water fountain thing is<\/p>\n
5 squats<\/p>\n
5 jump squats<\/p>\n
5 sumo squats and five monkey humpers<\/p>\n
jog down to the end of the side walk for ten merkins 20 SSH. Run back and do 10 of everything, then 20.<\/p>\n
back to launch for merry<\/p>\n
20 WW2<\/p>\n
20 low flutter<\/p>\n
20 heels to heaven<\/p>\n
1 of those stupid ten second up and ten second down push ups. (Don\u2019t Q it if you can\u2019t do it)<\/p>\n
TIME!<\/p>\n","protected":false},"excerpt":{"rendered":"
Today was simple 20 SSH All the arm swirleys 6 Abe vigoda 15 imperial walkers Time to mosey with a lap starting at launch spot and almost ending at launch spot stopping to do ten merkins, calf raises and other shenanigans every so often. THE THANG start with 1 prisoner get up at the bottom […]<\/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":[75],"tags":[],"class_list":["post-21727","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Schlitz","date":"4\/11\/2023","pax":"Frostbite, wobegone, schlitz"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21727","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=21727"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21727\/revisions"}],"predecessor-version":[{"id":21728,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21727\/revisions\/21728"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21727"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21727"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21727"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}