It was june the 2nd workout on june the 3rd, happy to see 12 other pax rolling up!<\/p>\n
warmup<\/p>\n
ssh, hillbillies, arm swirly things, ist, arm swirly things, michael phelps. a couple burpees thrown in there after the first set of ast’s<\/p>\n
workout<\/p>\n
1,1-2,1-2-3 – walk with block (cusack) between each and designated travel between sets<\/p>\n
6×1,2,3 merkins (increment each round doing 6, then 12, then 18)<\/p>\n
20 squats<\/p>\n
25 overhead press<\/p>\n
bear crawl<\/p>\n
6×1,2,3 skull crushers<\/p>\n
20 ww2’s<\/p>\n
25 monkey humpers<\/p>\n
crab walk<\/p>\n
6×1,2,3 incline press<\/p>\n
20 plank jacks<\/p>\n
25 carolina drydock<\/p>\n
Murder blockees<\/p>\n
6×1,2,3 curls<\/p>\n
20 heels 2 heaven<\/p>\n
25 alternating lunge<\/p>\n
Block push\u2026<\/p>\n
mary<\/p>\n
some low flutters, penguin crunches, box cutters, and ring of fire starting with 3 merkins.<\/p>\n
announcements<\/p>\n
everyone loved it. super easy<\/p>\n
q needed for wib thurs june 12 per dr toot
\nbreakfast rocc happened right after a few pax wer headed there
\ndraftee 2nd installment of week at mayhem
\ndraftee has alcatraz on saturday
\nhe has a thing this week, going every day, attend those you can, info on a past preblast and also on backblast from yesterday.
\ntonka in need of a washer, laundry if anyone knows of an affordable option
\nwelcome back to bruin kotters great to see back out<\/p>\n
prayers<\/p>\n
aging parents and relatives<\/p>\n
nmm<\/p>\n
great to see everyone out, was a lot of counting but seemed sufficient. everyone worked really hard, there was no difficulty seeing the cardboard, and no confusion whatsover. some decent tunes. thanks everyone for coming out.<\/p>\n","protected":false},"excerpt":{"rendered":"
It was june the 2nd workout on june the 3rd, happy to see 12 other pax rolling up! warmup ssh, hillbillies, arm swirly things, ist, arm swirly things, michael phelps. a couple burpees thrown in there after the first set of ast’s workout 1,1-2,1-2-3 – walk with block (cusack) between each and designated travel between […]<\/p>\n","protected":false},"author":571,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80],"tags":[],"class_list":["post-25242","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"crash","date":"2025.06.03","pax":"@FrankandBeans
\r\n@ziggy stardust
\r\n@Blind Date
\r\n@Superfly
\r\n@Bruin (wd)
\r\n@dr. toot
\r\n@Adobe
\r\n@sunshine (wb)
\r\n@Nelly
\r\n@Subfloor
\r\n@boomerang
\r\n@Tonka
\r\n@Crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25242","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\/571"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25242"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25242\/revisions"}],"predecessor-version":[{"id":25244,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25242\/revisions\/25244"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25242"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25242"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25242"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}