Pre-ruck : Bam and Singing Cowboy<\/p>\n
0530 Launch with Warm-a-Rama<\/strong>: 20 of each: SSH, Arm Swirlies, Swirly Arms, Moroccan Nightclubs, M Phelps, Copperhead Squats, Merkins, Mtn Climbers, Emperial Walkers, and Hillbillies.\u00a0 All in cadence 1-2-3-# and we had fun with “I think that was 20”.\u00a0 Who’s perfect?<\/p>\n The Thang<\/strong>: Winks Loop to 20 Monkey Humpers.\u00a0 Yog N to the street sign for 20 MHs and 20 LBCs.\u00a0 Yog to the other street for 20 MHs, 20 LBCs, and 20 Jack Reachers.\u00a0 Yog back to the entrance for 20 MHs, 20 LBCs, 20 JRs, and 20 of something else, I apologize for the fuzzy details.\u00a0 This was made up on the fly.\u00a0 Pick up the 6 was strong by this group!<\/p>\n To the Parking lot, with verbal cues of “grab your favorite weight”, “be intentional with your movement”, “use the eccentric weight to make you stronger”.\u00a0 In other words, don’t fling weight around, and be efficient.\u00a0 I like to keep the group together, and being consistent.\u00a0 So, 20 of each!\u00a0 Overhead press, upright row, lawnmower rows, KB swings.\u00a0 –> Yog Winks Loop, or audible of 20 burpees.\u00a0 Bicep curls R, bicep curls L, Skull Crushers, Bentover Row.\u00a0 –> Yog WL, or audible 20 burpees.\u00a0 Last set of 20: Hip to Halo, Sumo Squat, Around the world, and Merkin Pull-through.\u00a0 –> Yog WL, or 20 Burpees.<\/p>\n Partner up: About 40 yards, Partner does Merkins while the other holds KB and Lunges to USA Flag and back.\u00a0 Then partner does LBCs while the other does another round of squats back and forth.<\/p>\n Welp, it was 0613, so we held a forearm plank until 0615 and told jokes, one was clean, and one was completely the opposite but it’s my favorite.<\/p>\n Numberama,<\/p>\n Namarama,<\/p>\n Announcements: SPICOLI HAS GREENEST, Look forward to soup kitchen volunteering.<\/p>\n COT: Lord, Jesus please take care of these PAX, our Aging parents, safety in schools, PEACE, Leaders’ wisdom.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Pre-ruck : Bam and Singing Cowboy 0530 Launch with Warm-a-Rama: 20 of each: SSH, Arm Swirlies, Swirly Arms, Moroccan Nightclubs, M Phelps, Copperhead Squats, Merkins, Mtn Climbers, Emperial Walkers, and Hillbillies.\u00a0 All in cadence 1-2-3-# and we had fun with “I think that was 20”.\u00a0 Who’s perfect? The Thang: Winks Loop to 20 Monkey Humpers.\u00a0 […]<\/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":[],"class_list":["post-24782","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Transcript","date":"3\/12\/2025","pax":"Starfish, Singing Cowboy, Bam, Manscape"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24782","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=24782"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24782\/revisions"}],"predecessor-version":[{"id":24784,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24782\/revisions\/24784"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24782"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24782"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24782"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}