It was cold, it was dark, it was awesome.<\/p>\n
Warm-O-Rama<\/p>\n
We did a Spicoli lap because he texted me he was going to be right on (Spicoli) time.<\/p>\n
The Thang<\/p>\n
Run to Merschel Park<\/p>\n
Do the following: 5 Burpees, 5 Merkins, 5 Squats, 5 WWII, run a lap around the park.<\/p>\n
Next round, keep Burpees the same, add 5 to everything else. Complete 5 rounds of this (up to 25 for those who cannot count).<\/p>\n
Run to the Bus Station for 7 layers of Drip.<\/p>\n
7 Dips, 10 Irkins, 8 Dips, 10 RL Step Ups, 9 Dips, 10 Derkins, 10 Dips, 10 LL Step Ups, 9 Dips, 10 Merkins, 8 Dips 10 Wall Jumps, 7 Dips, 10 Lt. Dans<\/p>\n
Run to the parking deck. Here we did 5 Pull Ups, mosied to next level, 6 pull ups, and so on to the top (9 pull ups).<\/p>\n
Here we completed Pop Cord Mary: Mutton Crunch, Box Cutter, Merkins, and two others I forget. Then we mosied back to start!<\/p>\n
Prayers for Spicoli’s friend John. Prayers for healing and for that family. Prayers for strong marriages and relationships.<\/p>\n
NMM<\/p>\n
All around it was just a pleasant morning. No complaining, everyone just had a grand old time.<\/p>\n
Thanks for the keys Chick Flick, I left them with the lady who wanted to join us at the bus station.<\/p>\n
Lamb Chop<\/p>\n","protected":false},"excerpt":{"rendered":"
It was cold, it was dark, it was awesome. Warm-O-Rama We did a Spicoli lap because he texted me he was going to be right on (Spicoli) time. The Thang Run to Merschel Park Do the following: 5 Burpees, 5 Merkins, 5 Squats, 5 WWII, run a lap around the park. Next round, keep Burpees […]<\/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":[79],"tags":[],"class_list":["post-23307","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Lamb Chop","date":"3\/19\/2024","pax":"Spicoli, Starfish, Von Gogh, Chick Flick, Lamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23307","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=23307"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23307\/revisions"}],"predecessor-version":[{"id":23308,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23307\/revisions\/23308"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23307"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23307"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23307"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}