Man these are perfect mornings here lately. Just a hair chilly but keeps the body feeling great. I decided I didn\u2019t wanna do a regular EC run as I had knocked out the Ardmore rah 10k on Monday, so today was a ruck it or f*** it kind of deal. Both Palin and I had roughly 20 pound vests on and it sounded like a good idea to go up pilot view and Brookstown backwards. While way harder than I imagined, the rush I got at the top of the hill was 10\/10.<\/p>\n
Made it back to launch to meet up with good Ol Yunus. Ready and willing to get to werk! Stretched out the warm a Rama so spicoli could meet with. Then like-as we searched far and wide we never did see Pete. So enough was enough and we bounced to the track to get her started.<\/p>\n
The Thang-<\/p>\n
at the light poles on the track (there are four of them)<\/p>\n
start at first pole and do 5 merkins, bear crawl to the next and do 10, bear crawl to next and 15, bear crawl to next and do 20. Then run a lap around the track and back to start.<\/p>\n
same formula but with crab walk to LBCs<\/p>\n
lap<\/p>\n
right side lunges to squats<\/p>\n
lap<\/p>\n
left lunges to monkey humpers<\/p>\n
lap<\/p>\n
burpees to broad jumps.<\/p>\n
lap<\/p>\n
made it back to launch for some solid merry and then we took it out with announcements and prayers.<\/p>\n
@palin still doesn\u2019t live in my neighborhood anymore and that\u2019s stupid<\/p>\n
@yunus is a beast and slayed us on burpees<\/p>\n
@Schlitz isn\u2019t as fat as he once was<\/p>\n
good to see everyone this morning. Small crowds can be just as good with the right amount of MC and we sure had it.<\/p>\n
be kind, don\u2019t do drugs and don\u2019t drink miller. Cheers my dudes<\/p>\n
-Schlitz<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Man these are perfect mornings here lately. Just a hair chilly but keeps the body feeling great. I decided I didn\u2019t wanna do a regular EC run as I had knocked out the Ardmore rah 10k on Monday, so today was a ruck it or f*** it kind of deal. Both Palin and I had […]<\/p>\n","protected":false},"author":638,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,82],"tags":[],"class_list":["post-25834","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy"],"acf":{"q":"Schlitz","date":"10\/15\/2025","pax":"Palin, yunus and Schlitz "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25834","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\/638"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25834"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25834\/revisions"}],"predecessor-version":[{"id":25835,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25834\/revisions\/25835"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25834"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25834"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25834"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}