F3WS – Village Idiocy<\/p>\n
WAR<\/p>\n
Air Clap<\/p>\n
Seal Clap<\/p>\n
Arm Circle<\/p>\n
Circle Arm<\/p>\n
CH Derrick<\/p>\n
CH Squat<\/p>\n
CH Merkin<\/p>\n
Peter Parker<\/p>\n
Mtn Climber<\/p>\n
Parker Peter<\/p>\n
CH Carolina Dry Dock<\/p>\n
Reverse lunge<\/p>\n
Side lunge<\/p>\n
Front lunge<\/p>\n
Pendulum lunge<\/p>\n
Side Straddle Hop<\/p>\n
Mosey to Jessie Village Dr. for BLIMPS<\/p>\n
Start at bottom of hill, Bear Crawl to top, complete 5 reps of each exercise (added same exercise at the bottom as well)<\/p>\n
Burpees<\/p>\n
Lunges<\/p>\n
Imperial Walkers<\/p>\n
Merkins<\/p>\n
Plank Jacks<\/p>\n
Squats<\/p>\n
Mosey to front parking lot for animal walking. Following walk 4 spaces + 5 Merkins, recover:<\/p>\n
Low Bear<\/p>\n
Duck<\/p>\n
Gorilla<\/p>\n
Lizard<\/p>\n
Mosey to back side of the Y\u2019s building for Wall Work:<\/p>\n
Peoples Chair to Mike Tyson<\/p>\n
PC to Mike Tyson<\/p>\n
PC to BTTW w\/ AST<\/p>\n
PC to BTTW w\/ Hip Slapper<\/p>\n
PC, recover<\/p>\n
Mosey back to launch for Mary<\/p>\n
Bridge to nowhere<\/p>\n
Alt. Knee tap<\/p>\n
Gas pump<\/p>\n
Mutton crunch<\/p>\n
LBC<\/p>\n
Freddie Merc<\/p>\n
Done!<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
F3WS – Village Idiocy WAR Air Clap Seal Clap Arm Circle Circle Arm CH Derrick CH Squat CH Merkin Peter Parker Mtn Climber Parker Peter CH Carolina Dry Dock Reverse lunge Side lunge Front lunge Pendulum lunge Side Straddle Hop Mosey to Jessie Village Dr. for BLIMPS Start at bottom of hill, Bear Crawl to […]<\/p>\n","protected":false},"author":176,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1,77],"tags":[],"class_list":["post-22960","post","type-post","status-publish","format-standard","hentry","category-uncategorized","category-village-idiocy"],"acf":{"q":"Drano","date":"01\/08\/2024","pax":"Cruiser, Spicoli, Harden, Singing Cowboy, Drama Queen, Sourmash, Schneider, Ziggy Stardust, Starfish, Drano"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22960","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\/176"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22960"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22960\/revisions"}],"predecessor-version":[{"id":22961,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22960\/revisions\/22961"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22960"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22960"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22960"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}