To start the morning I had no idea there was even a chance of rain. So I stuck with my white shirt. Breakfast and a show \ud83c\udf7b the workout started with a debate on should we go to the shelter to stay dry or should we be winners? We won \ud83e\udd18\ud83c\udffc<\/p>\n
Warmarama-<\/p>\n
SSH<\/p>\n
IMPERIAL WALKER<\/p>\n
ALL THE CHERRY PIES<\/p>\n
ABE VIGODA<\/p>\n
KEEP LEGS SPREAD-stretch the goodies.<\/p>\n
let\u2019s get to it!<\/p>\n
Started out at the track with some catch me if you can. However the man in the back has to do 20 push ups the sprint to be the one in front. Front of the line chooses the speed. There may have been some mumble when it was van goghs turn to merkin, everyone else started to pick the up pace. I don\u2019t like that game, that dude is fast AF and my legs are short. \u00a0Good work from all!<\/p>\n
Next up- to the intimidator after everyone had a turn in catch me if you can.<\/p>\n
bottom of the hill was-<\/p>\n
20 ssh<\/p>\n
20 squats<\/p>\n
10 lunges each leg<\/p>\n
then we bear crawl up hill all the way to the first stop sign!<\/p>\n
then we 20 squat jumps<\/p>\n
20 calf raises<\/p>\n
20 Smurf jacks<\/p>\n
then we backwards lunge walked up to the next intersection. This happened to be way more miserable than I thought but we killed it anyways!<\/p>\n
This intersection included<\/p>\n
20 WW2<\/p>\n
20 low flutters<\/p>\n
20 gas pumps<\/p>\n
then backwards crab walk to the very top! Then to celebrate making it we did 10 burpess and did an easy mosey back down to the start of the intimidator for some seven layer dip!<\/p>\n
20 dips<\/p>\n
20 left leg step up<\/p>\n
20 dips<\/p>\n
20 right leg<\/p>\n
20 dips<\/p>\n
20 squatty potty<\/p>\n
20 dips<\/p>\n
20 donkey kicks<\/p>\n
20 dips<\/p>\n
20 erkins<\/p>\n
20 dips<\/p>\n
20 derkins<\/p>\n
20 dips<\/p>\n
Mosey back to merry world!!<\/p>\n
at random I asked members to call out ab work. I forget what they all were but solid from all.<\/p>\n
It\u2019s crazy how fat I was before this group. It\u2019s even crazier that I now look forward to these beat downs. Much love to all you guys, thank you for always being so positive and pushing me to be better. Cheers -Schlitz<\/p>\n","protected":false},"excerpt":{"rendered":"
To start the morning I had no idea there was even a chance of rain. So I stuck with my white shirt. Breakfast and a show \ud83c\udf7b the workout started with a debate on should we go to the shelter to stay dry or should we be winners? We won \ud83e\udd18\ud83c\udffc Warmarama- SSH IMPERIAL WALKER […]<\/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":[112,82],"tags":[],"class_list":["post-22075","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy"],"acf":{"q":"Schlitz","date":"5\/31\/2023","pax":"Schlitz, palin, spicoli, mutton, Lambchop, frostbite,drip, razzie, snookie and Van Gogh "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22075","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=22075"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22075\/revisions"}],"predecessor-version":[{"id":22078,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22075\/revisions\/22078"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22075"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22075"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22075"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}