January has been relentless with sub-freezing mornings with no relief in sight, so happy to see some IS regulars arrive to start moving and get Saturday started.<\/p>\n
WARM UP<\/p>\n
Start with SSH at launch, then mosey to the track for Imperial Stormtroopers, mosey to the next corner of the track for Mountain Climbers, next corner: Whirleys, final corner :Abe Vigodas<\/p>\n
BENCHES:<\/p>\n
10x Dips 10 x Alternating Leg Step-ups, 10x merkins OYO<\/p>\n
10x Dips, 10x ALS, 10x wide merkins<\/p>\n
10x Dips, 10x alternate forward lunges, 10x diamond merkins<\/p>\n
HANDBALL COURT<\/p>\n
People’s chair Jack Reachers x 15, Mike Tyson’s x 10, Shoulder Taps x 10<\/p>\n
Repeat adding reps:<\/p>\n
JR x 20, MT x 15, ST x 15<\/p>\n
JR x 25, MT x 20, ST x 20<\/p>\n
BTTW finale<\/p>\n
Omaha: skipped planned education hill dora and continued back to the playground:<\/p>\n
Dive Bombers x 10, Swing pull ups x 15, WWII x 20 – run a lap around the playground – repeat<\/p>\n
Spicoli arrives just in time to return to launch for Mary.<\/p>\n
MARY:<\/p>\n
LBCs, box cutters, muttons, pickle pounders, plank till time.<\/p>\n
Great PAX for a beatdown at the Mothership ! Much of the MC toward the end must be redacted.<\/p>\n
ANNOUNCEMENTS:<\/p>\n
Beverly’s annual run at Kimberly Park in support of HOPE for Winston-Salem<\/p>\n
PRAYER REQUESTS<\/p>\n
for Lambchop and his M and their recent IVF<\/p>\n
YHC took us out. Pleasure and honor to lead today<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
January has been relentless with sub-freezing mornings with no relief in sight, so happy to see some IS regulars arrive to start moving and get Saturday started. WARM UP Start with SSH at launch, then mosey to the track for Imperial Stormtroopers, mosey to the next corner of the track for Mountain Climbers, next corner: […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,93],"tags":[],"class_list":["post-24545","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-impossible-situation"],"acf":{"q":"Ziggy Stardust","date":"1\/25\/2025","pax":"Lamb Chop, Drip, Spicoli, Ziggy Stardust (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24545","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24545"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24545\/revisions"}],"predecessor-version":[{"id":24550,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24545\/revisions\/24550"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24545"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24545"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24545"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}