9 Pax joined YHC on a warm and muggy Spring morning for a nice beatdown to start the weekend.<\/p>\n
After formalities and some Warmorama, we got right to it, Here’s how it went:<\/p>\n
In the parking lot past the flagpole we paired up for BOMBS – everyone got in at least 2 BOMBS
\npartner 1 works, runs; partner 2 lung walks, bear crawl<\/p>\n
5 Burpees
\n10 Overhead claps
\n15 Merkins
\n20 Bigboy sit-ups
\n25 Squats<\/p>\n
To the hill at the end of the parking lot. Groups of 3 for Grinders. 1 works at bottom, 2 runs, 3 works at top
\nWMDs, calf raises x 2
\nMike Tyson\u2019s, LBC\u2019s x 2
\nFlight attendants , Lt Dans x 2<\/p>\n
Again the faster guys got almost all of the way thru; those of us who are a bit slower, not quite<\/p>\n
Slosey to the Rocks
\n14 Skull Crushers
\n14 Bent Rows
\n14 Curls
\n14 Bench press
\n14 American hammer<\/p>\n
Slosey to the Lido Deck for 7 layers of dip.
\nDerkins x 15 \u2013 Dips x 15
\nLeft leg step up x 15 \u2013 Dips x 15
\nErkins x 15 \u2013 Dips x 15
\nRight leg step ups x 15 \u2013 Dips x 15
\nLeft leg lunge x 15 \u2013 Dips x 15
\nRight leg lunge x 15 \u2013 Dips x 15
\nMerkins x 15 Dips x 15<\/p>\n
Slosey back to start for about 3 minutes of Mary, and Time!<\/p>\n
Excellent work gentlemen. Thank you for allowing me to be your Q this morning. Fine work by all. Followed by Coffeeteria at Chick fil a.<\/p>\n","protected":false},"excerpt":{"rendered":"
9 Pax joined YHC on a warm and muggy Spring morning for a nice beatdown to start the weekend. After formalities and some Warmorama, we got right to it, Here’s how it went: In the parking lot past the flagpole we paired up for BOMBS – everyone got in at least 2 BOMBS partner 1 […]<\/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":[112,94],"tags":[],"class_list":["post-24911","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"Superfly","date":"5Apr2025","pax":"Green Acres
\r\nBurlap
\r\nBoomerang
\r\nPony Express
\r\nBluto
\r\nStarfish
\r\nBam
\r\nTarzan
\r\nBlue Steel"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24911","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=24911"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24911\/revisions"}],"predecessor-version":[{"id":24915,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24911\/revisions\/24915"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24911"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24911"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24911"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}