The question posed this morning was, if you finished the workout and went home, only to discover that it was 7 years later, what would you do? So think on that one.<\/p>\n
Warm O Rama<\/p>\n
20 SSH, 10 imperial walker, 10 hill billy, 6 abe vigoda, 10 whirly<\/p>\n
Then we mosied to the flag pole wall for 7 layers of dip. 7,8,9,10,9,8,7 dips with LL step ups, RL step ups, box jumps, derkins, merkins, irkins, and LT Dans of 10 in between.<\/p>\n
Bear crawl one island, skip one island, walk one island and head to the rock pile.<\/p>\n
Here we did 20,15,10 sets of curls, squats, OH press, lunges, skull crushers, calf raises, bent over rows, lt. dans with a walk around the circle in between.<\/p>\n
Then we walked to the playground and did 1 pull up, 10 merkins, and 15 WWII and increased by 1 each round up to 4 rounds.<\/p>\n
Then we walked back to start for mutton crunch, low flutter, and mississippi prom dates.<\/p>\n
Prayers for aging parents and baby on the way<\/p>\n
Fin<\/p>\n
Lamb Chop<\/p>\n","protected":false},"excerpt":{"rendered":"
The question posed this morning was, if you finished the workout and went home, only to discover that it was 7 years later, what would you do? So think on that one. Warm O Rama 20 SSH, 10 imperial walker, 10 hill billy, 6 abe vigoda, 10 whirly Then we mosied to the flag pole […]<\/p>\n","protected":false},"author":220,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-25770","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Lamb Chop","date":"10\/2\/2025","pax":"Round Up, Rachel Ray, Super Fly, Star Fish, Lab Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25770","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\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25770"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25770\/revisions"}],"predecessor-version":[{"id":25771,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25770\/revisions\/25771"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25770"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}