What a morning! 15 pax out on a beautiful Saturday morning. I don\u2019t think I\u2019ve ever had this many show up so that was sick to see. Thank you guys coming out this morning to post with me. Cheers!<\/p>\n
Warmarama- 20 ssh<\/p>\n
10 imperial<\/p>\n
10 hillbilly<\/p>\n
10 Abe vigoda<\/p>\n
Keep legs spread, lean back and stretch all your goodies<\/p>\n
worley and his clap<\/p>\n
<\/p>\n
Let\u2019s get into this-mosey to the track for catch me if you can. Man in the back drops and does 15 merkins then sprints to catch up and take the lead. Only one lap so all who didn\u2019t get to do merkins did them when we rounded back to the tennis courts.<\/p>\n
Tennis time, pac instructed to line up along the lines and murder bunny (we didn\u2019t have blocks so I guess they were alive bunnies) but bunny to each line then do 1 Mike Tyson. Murder bunny to the next line and do 2 Mike Tyson\u2019s. Continue this trend until the end of three tennis courts.<\/p>\n
Turn around and crab walk to each line, each line is 2 LBC. Increase by 2 each time another line is reached. Everyone LOVED this. There was little to no complaining. In fact, people were clearly grateful they got up to do this.<\/p>\n
Done with the courts and back to the track to mosey to the rock pile. During the jog we did knee highs, side ways running both directions and backwards jogging.<\/p>\n
Grab a medium sized rock and head to the wall and partner up.<\/p>\n
Whilst one partner does ten curls the other holds balls to the wall then repeat. Three rounds of this, this three rounds of skull crushers instead of curls. Three rounds again. \u00a0Then a nice mix of alternating workouts with your rock.<\/p>\n
10 side to side merkins<\/p>\n
10 prisoner stand ups<\/p>\n
10 bent over row<\/p>\n
10 prisoner stand ups<\/p>\n
10 squats with your rock<\/p>\n
john cusack your rock back to the pile and let\u2019s mosey to that pool area.<\/p>\n
Basic leg work but wanted to make sure all part is the body were hit.<\/p>\n
15 of everything<\/p>\n
right leg step up<\/p>\n
left leg stand up<\/p>\n
squatty potty<\/p>\n
star jumps<\/p>\n
Calf raises<\/p>\n
<\/p>\n
Mosey back to launch for merry.<\/p>\n
20 WW2<\/p>\n
20 low flutter<\/p>\n
10 big O with 5 reps going each way<\/p>\n
10 box cutters<\/p>\n
1 of bucks stupid push-ups -don\u2019t Q it if you can\u2019t do it.<\/p>\n
At random pac we\u2019re selected to fill up the remaining five minutes of merry.<\/p>\n
I\u2019m so thankful for this group of guys. Everyone killed it today. Let your mind be the strength for your body, get out and be the strength for your community. Cheers to a baller weekend \ud83c\udf7b<\/p>\n","protected":false},"excerpt":{"rendered":"
What a morning! 15 pax out on a beautiful Saturday morning. I don\u2019t think I\u2019ve ever had this many show up so that was sick to see. Thank you guys coming out this morning to post with me. Cheers! Warmarama- 20 ssh 10 imperial 10 hillbilly 10 Abe vigoda Keep legs spread, lean back and […]<\/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":[112,94],"tags":[],"class_list":["post-22115","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"Schlitz","date":"6\/10\/2023","pax":"D-day, Blood sport, Wobegone, Superfly, Ziggy stardust, Linus, Green Acres, Burlap, starfish, undertow, splash, touch me not, Bluto, Boomerang, and Schlitz!"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22115","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=22115"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22115\/revisions"}],"predecessor-version":[{"id":22117,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22115\/revisions\/22117"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22115"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22115"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22115"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}