Today was easy mode. We ran down to the big vacant blue building and did 5 of each<\/p>\n
merkins<\/p>\n
irkins<\/p>\n
dirkins<\/p>\n
dips<\/p>\n
then ran down the steps to the bottom for always 20 ww11. Then back up to add five of each workout. All the way up to 20 and back down.<\/p>\n
After that we ran back doing occasional ww11 until making it back for short merry world and the sacrifice of the new Shmuck.<\/p>\n
*naming of the new guy<\/p>\n
van Gogh-listens as well as I read time last week<\/p>\n
Toot-an absolute monster with his ww11 pace<\/p>\n
posthole- thanks for joining me on the run even though you didn\u2019t even look at slack to see if it was announced \ud83d\ude02<\/p>\n
Lambchop-dude is killing the game lately. Themed months are definitely where he shines.<\/p>\n
Burlap-always good to see him and always good to see him sail through the workouts like it ain\u2019t shit<\/p>\n
Frank and Beans-bro is the most genuine guy I have ever met. I wanna see you mad homey. Jk. Always a pleasure to see you out!<\/p>\n
Sweet spot-welcome dude! I talk a bunch and you can generally ignore most of it.<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Today was easy mode. We ran down to the big vacant blue building and did 5 of each merkins irkins dirkins dips then ran down the steps to the bottom for always 20 ww11. Then back up to add five of each workout. All the way up to 20 and back down. After that we […]<\/p>\n","protected":false},"author":638,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,91],"tags":[],"class_list":["post-23443","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Schlitz ","date":"4\/19\/24","pax":"Dr. Toot, Post hole, frank and beans, Van Gogh, Butlap, Schlitz, FNG aka SWEET SPOT! And Lambchop!"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23443","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\/638"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23443"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23443\/revisions"}],"predecessor-version":[{"id":23444,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23443\/revisions\/23444"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23443"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}