{"id":24623,"date":"2025-02-10T19:11:43","date_gmt":"2025-02-10T23:11:43","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24623"},"modified":"2025-02-10T19:11:43","modified_gmt":"2025-02-10T23:11:43","slug":"no-purgatory-for-the-eagles-and-a-preview-of-hell-for-the-chiefs","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/02\/no-purgatory-for-the-eagles-and-a-preview-of-hell-for-the-chiefs\/","title":{"rendered":"No Purgatory for the Eagles (and a preview of hell for the Chiefs)"},"content":{"rendered":"

Pax of 14 made it out to a windy but dry mid – 40s winter morning and enjoyed an old school workout that went like this:<\/p>\n

Warm up<\/p>\n

 <\/p>\n

Jump ropes IC<\/p>\n

IW IC<\/p>\n

Merkins IC<\/p>\n

SSH IC<\/p>\n

Squats IC<\/p>\n

Hillbillies IC<\/p>\n

Mtn Climbers IC<\/p>\n

Jump Squats OYO<\/p>\n

Toy Soldiers IC (7)<\/p>\n

 <\/p>\n

Over to parking lot for active warmup down and back to second island:\u00a0 Apollo Creeds, Karaoke, high knees, butt kickers, skips. (11)<\/p>\n

 <\/p>\n

To field for Beers and Sunshine:<\/p>\n

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10 Bobby Hurleys<\/p>\n

20 smurfjacks<\/p>\n

30 Boxcutters<\/p>\n

40 squats<\/p>\n

50 bearcrawl steps<\/p>\n

60 SSHs (20)<\/p>\n

 <\/p>\n

To playground and partner up, A does 10 derkins B does SSHs then 9 then 8 down to 1.\u00a0 Then switch and repeat. (24)<\/p>\n

 <\/p>\n

 <\/p>\n

To tennis courts and Partner up different partner.\u00a0\u00a0 A starts at one end and B the other.\u00a0\u00a0 At one end do 25 plankjacks at other end do 20 squats.\u00a0\u00a0\u00a0 Run to each other.\u00a0 When meet do 10 partner alternating handslap merkins.\u00a0 And go to other end for exercises. Repeat to (32)<\/p>\n

 <\/p>\n

Stay on court for Multiplier \u2014 four stations in the corners of monkey humpers, Russian Twists (dc), ISTs (dc) and diamond merkin.\u00a0\u00a0 Do 5 rounds of 5-10-15-20-25 each with short mosey between each.\u00a0 (42)<\/p>\n

 <\/p>\n

H \u2014 10 hand release merkins, run CCW to next corner,<\/p>\n

O \u2014 15 Overhead Claps, run CCW to next corner,<\/p>\n

C \u2014 20 Carolina Dry Docks run CCW to next corner,<\/p>\n

K \u2014 25 Kicks of the donkey run CCW to next corner,<\/p>\n

E \u2014 30 Elves on a Shelf run CCW to backstop,<\/p>\n

Y \u2014 Your F3 name spelled on your six, legs together starting six inches off ground and and straight, spell your name with your feet.\u00a0 (47)<\/p>\n

 <\/p>\n

Mary:<\/p>\n

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Fire hydrants each leg<\/p>\n

Freddie Mercuries<\/p>\n

Dying Cockroaches<\/p>\n

Heels to Heaven<\/p>\n

Mutton Crunches<\/p>\n

FIN<\/p>\n

 <\/p>\n

COT<\/p>\n