Since I was undecided of what exactly I wanted to do for this workout and I found out it was national flip a coin day it felt like it was meant to be that a coin would decide. Maybe sometime we will do all the other exercises not chosen by the coin, but here is was the workout looked like.<\/p>\n
Warm-O-Rama: The standards: SSH, Whirly, shoulder-rama, some yoga poses<\/p>\n
<\/p>\n
The Thang:\u00a0 18 min AMRAP<\/p>\n
Ex 1: 15 yd down and back Bear Crawl Block Push<\/p>\n
Ex 2: 8 Lt Dan<\/p>\n
Ex 3: 20 Thrusters<\/p>\n
<\/p>\n
There were several minutes remaining so we flipped the coin again and finished with Legs<\/p>\n
Do 10 of each for round 1, 9 for round 2, 8 for round 3 and so on….<\/p>\n
Jump Squats<\/p>\n
Bonnie Blairs<\/p>\n
Goblet squats<\/p>\n
Single leg RDL<\/p>\n
Fast Feet<\/p>\n
Block Swings<\/p>\n
Run (number of reps in parking spaces x2 and back- 20, 18, 16 ……)<\/p>\n
-I think we got to round 5 or 6<\/p>\n
End with COT: 60 min co-workers family member, kids with testing, parents for summer<\/p>\n
Music Selection: 90’s and 2000’s Alternative Rock<\/p>\n
Some people learned new trivia, like Dave Grohl was the drummer in Nirvana and also Queens of the Stone Age (Not Modest Mouse, though they are easily confused).<\/p>\n
There was some complaining that the coin was rigged.<\/p>\n
The music choice was stellar. Better than the other option of Boy Bands. I also prefer the final Legs option with Arms.<\/p>\n","protected":false},"excerpt":{"rendered":"
Since I was undecided of what exactly I wanted to do for this workout and I found out it was national flip a coin day it felt like it was meant to be that a coin would decide. Maybe sometime we will do all the other exercises not chosen by the coin, but here is […]<\/p>\n","protected":false},"author":199,"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-22104","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Cruiser","date":"6\/1\/2023","pax":"60 minutes (WB), Spicoli, Schneider, Sour Mash, Drama Queen (WD), Madoff, Cruiser (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22104","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\/199"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22104"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22104\/revisions"}],"predecessor-version":[{"id":22105,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22104\/revisions\/22105"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22104"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22104"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22104"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}