Some strategic maneuvering on my behalf provided me with the opportunity to Q UA (maybe my favorite AO?) this AM with some baaaaaad dudes.<\/p>\n
Warm O Rama<\/p>\n
20 SSH<\/p>\n
15 Imperial Walkers<\/p>\n
10 Arm Swirly Forward (interrupted by rain so it was a mad dash to the parking deck) then 10 Backwards<\/p>\n
10 Whirly<\/p>\n
6 Abe Vigoda<\/p>\n
Then the fun began<\/p>\n
The Thang<\/p>\n
The idea was to build on whatever we were doing. So we started our with 5 pull ups on the train track, then 5 burpees on the other side of the parking deck. Then 6 and 6, 7 and 7, all the way up to 10. Star Fish lapped us all. To catch out breath, we did some Broga #Spicoli #Cheesesteak (where you been).<\/p>\n
Then we mosied to the coal pit for more ascension.<\/p>\n
Start at far end and do 1 WMD, bear crawl to next pillar, 2 WMD, continue until you hit 5. Then switch to 5 squats and 5 lunges, next lunge walk and do 10 and 10, all the way up to 25. The rain started coming down again so we dashed to the main stage at Baily park for some 7 layers of Drip. Little did we know, someone was sleeping there so we dashed between the drops to the School of Medicine under some cover.<\/p>\n
We did 7 Dips, 10 Irkins, 8 Dips, 10 Merkins, 9 Dips,\u00a0 10 Derkins, 10 Dips, 10 LL Step Ups, 9 Dips, 10 RL Step Ups, 8 Dips, something I forgot, 7 Dips, 10 Jump Squats. Right in the middle, Schlitz yacked all over the place #SpillingMerlot #BurkeStreetDoesItAgain.<\/p>\n
Then a quick round of Mary (Mutton Crunch and LBC) and TIME!<\/p>\n
Prayers<\/p>\n
Marriages, a beautiful and very hard thing. Ailing neighbors. Friends who have sick parents. The Dixon family.<\/p>\n
NMM<\/p>\n
Lamb Chop<\/p>\n","protected":false},"excerpt":{"rendered":"
Some strategic maneuvering on my behalf provided me with the opportunity to Q UA (maybe my favorite AO?) this AM with some baaaaaad dudes. Warm O Rama 20 SSH 15 Imperial Walkers 10 Arm Swirly Forward (interrupted by rain so it was a mad dash to the parking deck) then 10 Backwards 10 Whirly 6 […]<\/p>\n","protected":false},"author":220,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-22264","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Lamb Chop","date":"7\/14\/2023","pax":"Star Fish
\r\nRubber Ducky
\r\nSchlitz
\r\nLamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22264","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\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22264"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22264\/revisions"}],"predecessor-version":[{"id":22265,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22264\/revisions\/22265"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22264"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22264"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22264"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}