A reminder text Sunday afternoon got my juices flowing to see what I could come up with for my 34th birthday beat down.<\/p>\n
Warm-O-Rama<\/p>\n
20 SSH, 15 Imperial Walker, 10 Whirly, 6 Abe Vigoda, some arm stuff<\/p>\n
The Thang<\/p>\n
Mosey all the way around to the blocks for 10 rounds of the following with blocks for each one:<\/p>\n
Overhead press, squats, WWII, curls, lunges, American hammers, bicep curls to overhead press, side squats, freddy mercurys, 5 burpees.<\/p>\n
Do 5 reps of each, then mosey to the end of the parking lot and back, and add 5 to each set, but keep burpees at 5.<\/p>\n
We made it up to 25 and then did a final set of 5 and then mosied all the way back around to start to finish.<\/p>\n
NMM<\/p>\n
We stayed dry under the awning. Ducky and BP were great partners the whole time and we stuck together and enjoyed the company.<\/p>\n
Keys are attached to the lithium ion cable thing Duck.<\/p>\n
Lamb Chop<\/p>\n","protected":false},"excerpt":{"rendered":"
A reminder text Sunday afternoon got my juices flowing to see what I could come up with for my 34th birthday beat down. Warm-O-Rama 20 SSH, 15 Imperial Walker, 10 Whirly, 6 Abe Vigoda, some arm stuff The Thang Mosey all the way around to the blocks for 10 rounds of the following with blocks […]<\/p>\n","protected":false},"author":220,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-24649","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Lamb Chop","date":"2\/13\/25","pax":"Bag Pipe, Rubber Ducky, Lamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24649","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\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24649"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24649\/revisions"}],"predecessor-version":[{"id":24650,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24649\/revisions\/24650"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24649"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24649"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24649"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}