SSH x 10 IC<\/p>\n
some stretching of arms, shoulders, legs and back with 1o merkins, and 11 Whirley’s mixed in.<\/p>\n
<\/p>\n
The Thang\u00a0<\/span><\/b><\/p>\n Move to the rock pile along the way<\/p>\n 10 plank jack at the first island bear crawl to next island<\/p>\n 10 LBC then Apollo Creed to the next island facing the school<\/p>\n 10 Copperhead Squats Apollo Creed to the next island facing away from the school<\/p>\n 10 Peter Parker Backwards jog to the next island plank at 6″ for the 6 then another 10 count so that Green Acres might get enough time at the low plank.<\/p>\n Wander the rest of the way to the rock pile while explaining The Kraken!!!<\/b><\/p>\n pick out your favorite rock<\/p>\n There are 8 Stations\/Legs around the circle by the rock pile.<\/p>\n Start at one of the legs\u00a0<\/span><\/p>\n First visit to a leg do the first exercise then pick up your rock and pregnant crab walk to the next leg, counterclockwise<\/p>\n Second visit do the same but second exercise and murder bunnies instead of crab walk.<\/p>\n Third visit both exercises and you can pick how to carry rock to next leg.<\/p>\n At this point Ludikrous asks what about on the 4th visit. “We will worship you as a God!”<\/p>\n Leg 1<\/p>\n 20 Curls; 20 Overhead Press<\/p>\n Leg 2<\/p>\n 20 Skull crushers; 20 Bus Drivers<\/p>\n Leg 3<\/p>\n 20 LBCs; 20 American Hammers\u00a0<\/span><\/p>\n Leg 4\u00a0<\/span><\/p>\n 20 Jump squats; 20 Goblet squats<\/p>\n Leg 5\u00a0<\/span><\/p>\n 20 Lunges (10 each leg); 20 side lunges (10 each leg)<\/p>\n Leg 6<\/p>\n 20 Merkins; 20 Mountain climbers<\/p>\n Leg 8<\/p>\n 20 gas pumps; 20 Heels to heaven<\/p>\n Leg 7<\/p>\n 20 Bent over rows; 20 Chest press<\/p>\n yes 7 and 8 got set up out of order oops.<\/p>\n I did not get the rocks put away soon enough we ran out of time as we headed back to the start.<\/p>\n Announcements<\/strong>:<\/p>\n Trail run Sunday morning at 7 at Crossnore<\/p>\n Monday convergence at River Oaks<\/p>\n 4th of July family convergence at Speas<\/p>\n Come out to the Tuesday evening High Life workout 7:30 at Miller park Wobegon has the Q<\/p>\n Prayer requests<\/strong>:<\/p>\n Aging parent, family member, and Pax.<\/p>\n Argyle took us out with a lovely prayer<\/p>\n Thank you all for coming and thanks for letting me lead.<\/p>\n","protected":false},"excerpt":{"rendered":" SSH x 10 IC some stretching of arms, shoulders, legs and back with 1o merkins, and 11 Whirley’s mixed in. The Thang\u00a0 Move to the rock pile along the way 10 plank jack at the first island bear crawl to next island 10 LBC then Apollo Creed to the next island facing the school […]<\/p>\n","protected":false},"author":380,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,85],"tags":[],"class_list":["post-23602","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"D-Day","date":"5\/23\/24","pax":"Singing Cowboy, Green Acres(WD), Argyle, Houdini, Ziggy Stardust, Wobegon, Greenspan, Ludikrous(WB), Frostbite"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23602","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\/380"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23602"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23602\/revisions"}],"predecessor-version":[{"id":23603,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23602\/revisions\/23603"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23602"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23602"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23602"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}