Basic warm up<\/p>\n
ssh, hillbilly, imperial walker, Worley and his unfortunate clap, Abe and some minor stretches.<\/p>\n
run around the building and back to the small parking lot (where block are)<\/p>\n
start at the first line and do 1 Mike tyson<\/p>\n
murder bunny to the 2nd and do 2 Mike Tyson\u2019s, then 3, then four and all the way up until ten. Then we ran all the way down the hill behind the school for 40 ssh and 30 calf raiseS. Run back to block area.<\/p>\n
2nd round<\/p>\n
crab walk to each line and do 2 lbc, 2nd line do 4, then 6 then keep going all the way to 20 with crab walking in between.<\/p>\n
this took way longer than I thought so we skipped the third round. Still ran down the hill for ssh and calf raises though.<\/p>\n
next up was block work<\/p>\n
15 of all sets<\/p>\n
curls<\/p>\n
squats<\/p>\n
kettle swings<\/p>\n
side to side merkins<\/p>\n
bent over row<\/p>\n
back to launch for merry!<\/p>\n
I forget what we did but everyone got a turn at picking even workbench. Happy fourth to all you dudes. Cheers!<\/p>\n","protected":false},"excerpt":{"rendered":"
Basic warm up ssh, hillbilly, imperial walker, Worley and his unfortunate clap, Abe and some minor stretches. run around the building and back to the small parking lot (where block are) start at the first line and do 1 Mike tyson murder bunny to the 2nd and do 2 Mike Tyson\u2019s, then 3, then four […]<\/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":[112,145],"tags":[],"class_list":["post-22199","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Schlitz","date":"4\/3\/2023","pax":"Schlitz, drip, palin, frostbite, rubber ducky, workbench for merry"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22199","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=22199"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22199\/revisions"}],"predecessor-version":[{"id":22200,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22199\/revisions\/22200"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22199"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}