No fun or long-winded intro, no time.<\/p>\n
WoR – SSH x15ic, Abe V x8ic, Whirlies x15ic, Imperial Things x15ic, Jack Reachers x10ic, Michael Phelps x10ic<\/p>\n
The thang – circuits. Perform an exercise until the “timer” gets back from their lap, then rotate.<\/p>\n
Circuit 1: Battle rope, Slam ball slams, Slam ball Captain Thors, Coupon thrusters. “Timer” – 10 jumps with the heavy rope, run a lap.<\/p>\n
We did circuit 1 twice and then moved to circuit 2<\/p>\n
Circuit 2: Heavy jump rope, Coupon curls, Slam ball low flutters, Slam ball Thruster throws*. “Timer” – 10 doubles on the battle rope, run a lap.<\/p>\n
We did circuit 2 twice and then went to Mary<\/p>\n
Mary: Freddie Mercs, Heels to Heaven, Muttons R, Muttons L, Low Dolly, High Dolly, Penguins all x15 IC. We finished with a Thistle.<\/p>\n
Great morning to be out with the fellas. Everyone loves playing with toys at a beatdown. Circuit is one of those words that looks weirder the more you type it. No Launchpad next week – Memorial Day convergence, check Slack for details. Prayers for aging parents & sick family members\/pax. Cheers to the greatest buncha HIM out there #dashpaxlandia<\/p>\n
Burns out<\/p>\n","protected":false},"excerpt":{"rendered":"
No fun or long-winded intro, no time. WoR – SSH x15ic, Abe V x8ic, Whirlies x15ic, Imperial Things x15ic, Jack Reachers x10ic, Michael Phelps x10ic The thang – circuits. Perform an exercise until the “timer” gets back from their lap, then rotate. Circuit 1: Battle rope, Slam ball slams, Slam ball Captain Thors, Coupon thrusters. […]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-26851","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"Burns","date":"5.18.26","pax":"Green Acres, Brittani, Silver Fox, Spicoli, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26851","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26851"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26851\/revisions"}],"predecessor-version":[{"id":26852,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26851\/revisions\/26852"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26851"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26851"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26851"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}