YHC and Tonka made our way north to one of the newest AO’s in the region, which we’ve been told isn’t THAT far and really does have a lot to offer. Transcript and Brittani arrived to make it 4, and we got started as follows:<\/p>\n
WARM UPS<\/p>\n
On our six for leg stretches<\/p>\n
downward and upward dogs<\/p>\n
Abe Vigoda and Whirlies<\/p>\n
Arm Swirly things and Michael Phelps<\/p>\n
PARKING LOT<\/p>\n
Lunge 4 spaces, 10 squats<\/p>\n
Lunge 4 more spaces, 10 SSH<\/p>\n
alternate till finish<\/p>\n
Return:<\/p>\n
Bear Crawl 2 spaces, 10 plank jacks<\/p>\n
Bear Crawl 2 more spaces, 10 merkins<\/p>\n
alternate to return to start<\/p>\n
THE THANG<\/p>\n
Slow mosey to pick up some bricks for a tabata workout:<\/p>\n
aim was to do 3 sets of each exercise before moving on. 35 seconds exercise, 15 seconds rest<\/p>\n
1-squats with bricks<\/p>\n
2-OHP<\/p>\n
3-kettle bell swings<\/p>\n
4-chess press<\/p>\n
5-Bent Over Row<\/p>\n
6- WWII<\/p>\n
7- Monkey humpers<\/p>\n
8-Skull crushers<\/p>\n
9-curls<\/p>\n
10-finish with a set of burpees<\/p>\n
Return to start: ring of fire and LBCs till time.<\/p>\n
PRAYER REQUESTS<\/p>\n
for wives and families as we try to be our best as husbands, fathers, brothers, and friends.<\/p>\n
Seems all the backblasts for the morning took note of the spectacular sunrise. The AO has a lot of potential and a lot to offer and it would be great to work toward getting it going, especially growing it through outreach to men in that area as we move northward.<\/p>\n
Honor to lead and thanks for the keys, Transcript!<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC and Tonka made our way north to one of the newest AO’s in the region, which we’ve been told isn’t THAT far and really does have a lot to offer. Transcript and Brittani arrived to make it 4, and we got started as follows: WARM UPS On our six for leg stretches downward and […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112],"tags":[],"class_list":["post-25468","post","type-post","status-publish","format-standard","hentry","category-bootcamp"],"acf":{"q":"Ziggy Stardust","date":"7\/18\/2025","pax":"Transcript, Brittani, Tonka, Ziggy "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25468","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25468"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25468\/revisions"}],"predecessor-version":[{"id":25476,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25468\/revisions\/25476"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}