Urban Assault!<\/p>\n
The rain wasn\u2019t too bad to start with but we all (minus Mittens) immediately ran to the parking deck at 5:30 before stretching.<\/p>\n
Stretching the stuff<\/p>\n
SSH mittens shows up!<\/p>\n
HILLBILLY<\/p>\n
IMPERIAL<\/p>\n
FORWARD AND BACK ARM SWIRLIES<\/p>\n
ABE VIGODA THEN LEAVE LEGS SPREAD COME TO CENTER AND STRETCH THE GOODS<\/p>\n
THE THANG-lucky 7\u2019s<\/p>\n
Easy mode<\/p>\n
Start at the bottom of the first incline in the parking deck. 1 merkin then run to the to almost top for 1 hand release merkin. Run back to the bottom for 2 merkins then 2 hand release. Repeato until 7 count top and bottom.<\/p>\n
lunge walk around the corner to the more flat ish part.
\nMix in Merry world because we\u2019re out of the rain<\/p>\n
30 low flutter<\/p>\n
30 heels to heaven<\/p>\n
30 WW2<\/p>\n
sprint to the next incline. Side note-only mittens and myself sprinted. Small wiener points to everyone who moseyed.<\/p>\n
Next Lucky 7 o. Level 2 was sumo squats and star jumps<\/p>\n
bear crawl around the corner to next flat.<\/p>\n
merry world mix in. Forgot which ones we did but it was high reps as well and EVERYONE loved that I did that.<\/p>\n
fast ish mosey to next incline<\/p>\n
burpees at the bottom and jump squats at the top!<\/p>\n
bear crawl to next flat, a few more things of merry and time getting close.<\/p>\n
Run all the way to launch for<\/p>\n
30 dips<\/p>\n
1 minute plank<\/p>\n
TIME.<\/p>\n
Man what a blessing it is to come out and do this every morning possible. Cheers to the weekend \ud83c\udf7b<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Urban Assault! The rain wasn\u2019t too bad to start with but we all (minus Mittens) immediately ran to the parking deck at 5:30 before stretching. Stretching the stuff SSH mittens shows up! HILLBILLY IMPERIAL FORWARD AND BACK ARM SWIRLIES ABE VIGODA THEN LEAVE LEGS SPREAD COME TO CENTER AND STRETCH THE GOODS THE THANG-lucky 7\u2019s […]<\/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":[1,91],"tags":[],"class_list":["post-21867","post","type-post","status-publish","format-standard","hentry","category-uncategorized","category-urban-assault"],"acf":{"q":"Shlitz ","date":"4\/28\/2023","pax":"Schlitz, lamb chop, post hole, Dr. Toot, Mittens"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21867","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=21867"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21867\/revisions"}],"predecessor-version":[{"id":21869,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21867\/revisions\/21869"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21867"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21867"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21867"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}