Warmorama – 20 SSH, 15 Imp Walkers, 5 merkins, 10 Whirlies, 10 Swirlies, 10 Michael Phelps, 5 merkins, 20 SSH<\/p>\n
Thang 1 – partner Dora. With 3 PAX we rotated each exercise for the 2\/1 working\/running. 100 merkins, 200 WWII sit-ups, 300 squats.<\/p>\n
FrostBite introduced us to Starfish’s special guests last week at TRQ.\u00a0 Some were so special they got invited back for VI.<\/p>\n
Thang 2 – Jack Webb: Merkins followed by Jack Reachers (1,4; 2,8; 3,12;\u00a0 4,16; 5,20; 6,24; 7,28; 8,32; 9,36; 10,40)<\/p>\n
Thang 3 – Jack Kervorkian: Partner 1 is the timer with SSH’s while Partner 2 does AMRAP of the exercise. With our odd number, again we rotated the 2\/1 split for SSH\/exercise.<\/p>\n
Round 1 Squats, 25 SSH<\/p>\n
Round 2 Alabama Prom Dates, 50 SSH<\/p>\n
Round 3\u00a0 Monkey Humpers, 75 SSH<\/p>\n
Round 4 Burpees, 100 (Omaha’ed to 80) SSH<\/p>\n
Thang 4 – Lt. Dan: Squats followed by Lunges (1,4; 2,8; 3,12; 4;16; 5,20)<\/p>\n
And TIME. No time for Mary.<\/p>\n
YHC took us out.<\/p>\n
Great way to start the day and week!<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Warmorama – 20 SSH, 15 Imp Walkers, 5 merkins, 10 Whirlies, 10 Swirlies, 10 Michael Phelps, 5 merkins, 20 SSH Thang 1 – partner Dora. With 3 PAX we rotated each exercise for the 2\/1 working\/running. 100 merkins, 200 WWII sit-ups, 300 squats. FrostBite introduced us to Starfish’s special guests last week at TRQ.\u00a0 Some […]<\/p>\n","protected":false},"author":636,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-24467","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Superfly","date":"13Jan2025","pax":"Cruiser, Zesty"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24467","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\/636"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24467"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24467\/revisions"}],"predecessor-version":[{"id":24468,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24467\/revisions\/24468"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24467"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}