Warmarama: SSH, Whirlies, Abe, Practice Merkins, Storm Troopers. Leg Lifts<\/p>\n
Flagpole: Arm Swirlies, Bear Crawl, Arm Swirlies Rewind, Lunge Walk, Phelpsies<\/p>\n
Lovely Day: Merkins, down on Lovely, up on Day. Bill Winters and his chorus say it alot in the is song.<\/p>\n
Low Wall: Dips.<\/p>\n
Lot: Apollo Creed one way, other way.<\/p>\n
Peleton Run.<\/p>\n
Sprints: More running. 10x down and back to starting point.<\/p>\n
Mini Murph at Green Acres favorite bit of playground. 25 total Pullups, 50 Merkins, 100 Squats.<\/p>\n
Thang: mosey to rock pile, some disappointed that not using rocks; partner up for team 100, 200, 300 ab exercises.<\/p>\n
Mary: Freddies, Protractors, Dollies, Gas Pumps, Dry Docks, Bobby Hurleys.<\/p>\n
COT: Managed to forget name-o-rama. But got in announcements and prayers. Good day, nay… lovely day… for a workout.<\/p>\n","protected":false},"excerpt":{"rendered":"
Warmarama: SSH, Whirlies, Abe, Practice Merkins, Storm Troopers. Leg Lifts Flagpole: Arm Swirlies, Bear Crawl, Arm Swirlies Rewind, Lunge Walk, Phelpsies Lovely Day: Merkins, down on Lovely, up on Day. Bill Winters and his chorus say it alot in the is song. Low Wall: Dips. Lot: Apollo Creed one way, other way. Peleton Run. Sprints: […]<\/p>\n","protected":false},"author":154,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,94],"tags":[],"class_list":["post-23717","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"Undertow","date":"6\/15\/2024","pax":"Superfly, D-Day, Splash, Bam, Boomerang, GreenAcres, Starfish, Undertoad the Wet Sprocket"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23717","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\/154"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23717"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23717\/revisions"}],"predecessor-version":[{"id":23718,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23717\/revisions\/23718"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23717"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23717"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23717"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}