Pre-Ruck: Bam, Bluto, Closer – great work, gents!<\/p>\n
530 Launch into Warm-A-Rama: no music just focus, 30 SSH,\u00a0 20 each of Arm Swirly Things –> Thing Swirly Arms –> Michael Phelps –>Moroccan nightclubs –> OH claps –> FEEL THE BURN!\u00a0 Recover, continue 15 second stretch x4 with Ah-bay Vigodas, and Broga for the hip flexors and trunk rotators.\u00a0 Merkins x 20, Mt Climber x 20, Peter Parker x20.<\/p>\n
Weinke I:\u00a0 Running Requested by PAX, but I am not much into running long distances.\u00a0 So!\u00a0 Crank the Tunes and Mosey to Wink’s Loop and stop at the bottom for a paired up Dora of 100 Merkins, 200 LBCs, and 300 Squats, while partner runs to the bush at the light, then run to the first street on the R, and finish with short sprints up Wink’ Loop hill.\u00a0 Double D and Lucky Charms making it look easy.<\/p>\n
Weinke II: BELL TIME!!\u00a0 Tunes are rolling, Second F in full swing during 20 x each of KB Swing, 1 arm rows, Skull Crushers, Sumo Squat, OH Press –> Lap around the Parking Lot w High Knees.\u00a0 Repeato x15 each from the first round plus Hip to Halo (start w KB at hip, lift around back of your head and to the other hip, return by going back around your head to other hip to complete each rep–> Lap Around the Parking Lot w Butt Kickers.<\/p>\n
Mary on our 6 for 20 each of: AL Prom Dates, Iron Cross (picked up from F3 Pawley’s Island) by keeping arms out and bring both legs up from ground to 90 deg and back down, Low Flutter, Penguin Crunch, Mutton Crunch, Murican Hammers, and finish strong with 30 sec high plank, 30 sec forearm plank, 30 sec Side Plank each arm.\u00a0 FINISH!<\/p>\n
Number-rama, Name-a-rama: Bluto, Closer, Woodpecker, Bam, Starfish, Lucky Charms, Double D (first BnW), Mater, and YHC<\/p>\n
Announcements: Greenest on Saturday, Samaritan Ministries Soup Kitchen Volunteers (see Greenspan or Drip for deets).<\/p>\n
COT: Prayer of Gratitude, Pray for Safety for back to school, Pray for aging parents, Pray PAX are Patient and Kind to our M’s, 2.0s, coworkers and exemplify Jesus’ Love to all everyday and remember, 99% of arguments are how we say it, not what we say.<\/p>\n
Love you ALL!<\/p>\n
Pre-Ruck: Bam, Bluto, Closer – great work, gents! 530 Launch into Warm-A-Rama: no music just focus, 30 SSH,\u00a0 20 each of Arm Swirly Things –> Thing Swirly Arms –> Michael Phelps –>Moroccan nightclubs –> OH claps –> FEEL THE BURN!\u00a0 Recover, continue 15 second stretch x4 with Ah-bay Vigodas, and Broga for the hip flexors […]<\/p>\n","protected":false},"author":628,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[102,176,163],"class_list":["post-24437","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","tag-f3winstonsalem","tag-frostbite","tag-bnw"],"acf":{"q":"Transcript","date":"1\/8\/25","pax":"Bluto, Closer, Bam, Starfish, Lucky Charms, Woodpecker, Starfish, Double D, Mater"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24437","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\/628"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24437"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24437\/revisions"}],"predecessor-version":[{"id":24438,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24437\/revisions\/24438"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24437"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24437"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24437"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}