YHC arrived at the Lowes Food parking lot at 525 and 3 Pax were already there.\u00a0 Zephyr, with his first morning post and Lambchop and Rollback off in the distance performing burpees.\u00a0 Actually, it looked more like Rollback doing the burpees and Lambchop doing the talking.\u00a0 Frostbite showed up too and we prepared for warm-a-rama.<\/p>\n
After reciting the 5 core principles, we jumped into a few reps of side straddle hops, imperial walkers, hillbillies and arm swirly things.<\/p>\n
While in midst of warming up, the Pax was informed of the pending work out.<\/p>\n
4 stations, 3 exercises at each station, 20 reps<\/p>\n
Station 1 by the Hallmark store:\u00a0 Merkins, Squats, LBCs<\/p>\n
Station 2 at the corner near Burke Street Pizza:\u00a0 Dips, Left and Right Leg Step ups, Low Flutter<\/p>\n
Station 3 at TJ Maxx:\u00a0 Derkins, Side Squats, Freddie Mercs<\/p>\n
Station 4 behind Biscuitville:\u00a0 Mike Tysons, Lunges, Mutton Crunch<\/p>\n
The Pax decided to stay together throughout.\u00a0 We made it through 3.5 complete rounds and 1\/2 of 2 stations.<\/p>\n
Great to meet Zephyr and hope to see him more often.\u00a0 Rollback got in more burpees at each station as he waited for YHC to complete my reps.\u00a0 Happy to see Frostbite as he prepares for the Ragnor run.\u00a0 Lambchop had to leave a bit early, but got in some reps.<\/p>\n
YHC took us out expressing thanks for the ability to continue to be with the Pax and never taking for granted the ability to be mobile and active.<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC arrived at the Lowes Food parking lot at 525 and 3 Pax were already there.\u00a0 Zephyr, with his first morning post and Lambchop and Rollback off in the distance performing burpees.\u00a0 Actually, it looked more like Rollback doing the burpees and Lambchop doing the talking.\u00a0 Frostbite showed up too and we prepared for warm-a-rama. […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-25069","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Mutton","date":"05\/01\/2025","pax":"Mutton, Zephyr, Lambchop, Rollback, Frostbite"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25069","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25069"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25069\/revisions"}],"predecessor-version":[{"id":25072,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25069\/revisions\/25072"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25069"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25069"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25069"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}