It was a beautiful morning at Speas for this week\u2019s Purgatory. HIM\u2019s rolled in one after another. We warmed up with the usual routine: \u00a0SSH, Imp Walkers, C Squats, slow deep squat, arm circles, Y-flies, and Mike Phelps.
\nThen to the top of the hill leading down to the Rec Center for Double Dog Dare DORA: \u00a0partner up for 200 merkins, 400 squats, 600 LBC\u2019s or lo-flutters. Explorer partner jogs down the hill and then jogs backwards up the hill when not adding to the count.
\nThen to Lido deck for Derkins x 20 IC, 20 LL step ups, Dips x 20 IC, 20 RL step ups, Irkins x 20 IC, then a crowd fav, Howling Monkeys with each of the 14 pax doing 10 MH in sequence.
\nThen to the rocks for quick round of curls, SC\u2019s, Bent Row, and OH press, all 20 IC, then 1 last set of curls x 10 IC. Back to start for Mary: \u00a0Mutton crunches, lo-flutter, and a couple WWII\u2019s. Fin<\/p>\n
YHC created some confusion in the preblast saying the workout would be simple and a Splash favorite he would have called \u201cterrible\u201d but alas he didn\u2019t attend, but gave some Pax the idea he was Q.
\nGotta go, but just wanted to give thanks for this group of guys and this thing that is F3. You\u2019re helping me be a better guy and I see all of us doing that for each other. Amazing bunch. \u2764\ufe0f<\/p>\n","protected":false},"excerpt":{"rendered":"
It was a beautiful morning at Speas for this week\u2019s Purgatory. HIM\u2019s rolled in one after another. We warmed up with the usual routine: \u00a0SSH, Imp Walkers, C Squats, slow deep squat, arm circles, Y-flies, and Mike Phelps. Then to the top of the hill leading down to the Rec Center for Double Dog Dare […]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,94],"tags":[102,103,150],"class_list":["post-23149","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory","tag-f3winstonsalem","tag-f3winstonsalem-slack-com","tag-purgatory"],"acf":{"q":"Green Acres ","date":"Feb 17, 2024","pax":" @Starfish (NanDad), @Bluto @boomerang Boomhauer @Undertow @PonyExpress @Burlap @Linus and Tuna Roll (WB) @Lemming @D-Day @Superfly @blue steel and YHC (WD, Q)."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23149","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\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23149"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23149\/revisions"}],"predecessor-version":[{"id":23150,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23149\/revisions\/23150"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23149"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23149"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23149"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}