Perfect temp, great crew at The Iron Throne this morning! \u00a0Schlitz preblasted the EC run but ended up doing it as Sad Clown. \u00a0But fast! \ud83c\udfc3\ud83c\udffb Lambchop rolled in, then Van Gogh, and finally Bagpipe arrived as warmarama was about done. (The usual: \u00a0SSH, Imp Walkers, AV, Whirlies, Y-flies, Mike Phelps). Partner work planned, head to the blocks. VG and Bagpipe made an intimidating pair, and LC, Schlitz and YHC were a \u201cpair of 3.\u201d \u00a0The Thang: \u00a0Dora 1 2 3 4 with extra sauce.
\n100 curls, when not working, bear crawl for 3 parking spaces and back.
\n200 skull crushers with bear crawls.
\n300 goblet squats and lunge walks.
\n400 sc lo-flutter and lunge walks. \ud83e\udd75<\/p>\n
Then to the playground, only time for 2 rounds of 10 pull-ups, 40 merkins, 40 LBC.
\nHead back to start, but with 20 feet of Wall Ball Crawl on the way.
\nThen 5 minutes of Mary: American Hammers, Mutton crunch, \u2018lo-Dolly, 3 Huck Merkins. Done.
\nSweat puddles all around, especially under Schlitz! \u00a0\ud83e\udd75.
\nPrayers for VG\u2019s MIL, as she is non-responsive and expected to pass soon. \ud83d\ude22. And for Texas flooding victims, peace in Gaza and Ukraine.<\/p>\n
NMM.
\nSchlitz out here running sub 9 miles on 2 hours of sleep. Then killing the workout. Hopefully Emery will share her sleepy mat at naptime today. Impressed with the sweat he wrung out of his clothes after Mary.
\nEven with a tweaked shoulder, LC cruised through the beatdown as usual. But for the Wall Crawl, \u201cnot doing that.\u201d \u00a0Probably a good call.
\nVG and Bagpipe made it look easy as usual. And Bagpipe was excited about the Wall Ball Crawl! \u00a0#soulmate \ud83d\ude05<\/p>\n
Just a great morning with a great group of HIM. Was a pleasure to lead.<\/p>\n
Next volunteer opportunity at Samaritan Ministries is July 21st. Message Greenspan or Drip to get signed up.<\/p>\n
GreeNest help needed July 12th and 19th. Message Starfish.<\/p>\n","protected":false},"excerpt":{"rendered":"
Perfect temp, great crew at The Iron Throne this morning! \u00a0Schlitz preblasted the EC run but ended up doing it as Sad Clown. \u00a0But fast! \ud83c\udfc3\ud83c\udffb Lambchop rolled in, then Van Gogh, and finally Bagpipe arrived as warmarama was about done. (The usual: \u00a0SSH, Imp Walkers, AV, Whirlies, Y-flies, Mike Phelps). Partner work planned, head […]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,145],"tags":[102,103,181],"class_list":["post-25395","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne","tag-f3winstonsalem","tag-f3winstonsalem-slack-com","tag-iron-throne"],"acf":{"q":"Green Acres ","date":"7-7-25","pax":"Bagpipe (WB), Van Gogh, Lambchop, Schlitz "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25395","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\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25395"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25395\/revisions"}],"predecessor-version":[{"id":25397,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25395\/revisions\/25397"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25395"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25395"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25395"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}