On a brisk August morning, 12 men met in a parking lot to look for Russia. At least one has stated that he saw it, maybe he should run for office…<\/p>\n
Warm-o-rama:<\/span> <\/p>\n Announcements:<\/span><\/p>\n <\/p>\n MC<\/span><\/p>\n It was a pleasure and honor to lead these fine men this morning.<\/p>\n","protected":false},"excerpt":{"rendered":" On a brisk August morning, 12 men met in a parking lot to look for Russia. At least one has stated that he saw it, maybe he should run for office… Warm-o-rama: – \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Burpees x5 oyo – \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0SSH x15 IC – \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Abe vigoda x10 IC – \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Whirly has the clap x10 IC – \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Arm circles […]<\/p>\n","protected":false},"author":213,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-2311","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Palin","date":"8\/31\/2017","pax":"Gutenberg, Argyle, Touch-me-not, Huckleberry, Goofy, Sgt Schultz, Manscape, Plunger, Wonk, Boomerang, Short Sale, Palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2311","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2311"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2311\/revisions"}],"predecessor-version":[{"id":2313,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2311\/revisions\/2313"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2311"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2311"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2311"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Burpees x5 oyo<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0SSH x15 IC<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Abe vigoda x10 IC<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Whirly has the clap x10 IC<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Arm circles forward x10 IC<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Arm circles backward x10 IC<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Overhead clap x10 IC<\/span>
\n<\/span>Mosey through parking lot to the wall<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Peoples chair with jack reachers<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Mike Tyson\u2019s x10 OYO<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0BTTW with shoulder taps (optional)<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Dirkins x10 OYO<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0REPEATO<\/span>
\n<\/span>Mosey around track to cool off the arms, then to the rock pile \u2013 grab 2 small to medium (7-10 lbs each) sized rocks<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a021\u2019s OYO<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Curls x15 IC<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Upright rows x15 IC<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Tricep extensions x15 IC<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0WW2 with rocks x15 iC<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Low flutter with rocks in arms extended horizontally above head x15 IC<\/span>
\n<\/span>– \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0REPEATO<\/span>
\n<\/span>Burpee minutes x <\/span>5<\/span><\/del> 4 minutes \u2013 10 burpees every minute<\/span>
\n<\/span>Mary by committee – high flutter, mutton crunch, rosalita, penguin crunch, and alphabet<\/span><\/p>\n\n
\n