Given the heavy rain overnight and forecast for rain, all I had was a rain plan and we stuck with it even though there was only a light mist.<\/p>\n
We moseyed to the parking deck on Cherry Street and ran up the stairs to the top of the parking deck. \u00a0On the mosey down, we did a length of karaoke, apollo creeds, high knees and but kickers. \u00a0When we reached the bottom, we tried to form a peloton for a scout run. \u00a0The intention was to do some warm up exercises and have the peloton slowly make the way up the parking deck. \u00a0After the first round, the scout runners returned to us before the peloton had moved so we modified and just did warm up exercises while 2 scouts ran to next level and back down. \u00a0We did some SSH, ISTs, Abe Vigodas, mountain climbers, peter parkers and merkins.<\/p>\n
We then moseyed to the next level and did ALARMs until we reached top of parking deck. \u00a0We did 5 pull-ups followed by seal claps, squats and LBCs. \u00a0We then ran to next clearing and did 20x merkins and then ran to next level to begin next round of ALARMs. \u00a0At this level we did CDDs, lunges, and heels to heaven. \u00a0We then ran to next level and did 20x diamond merkins and ran to next level for next round. \u00a0Here we did 5x pull-ups followed by seal claps, apollo onos and dying cockroaches. \u00a0We then ran to next level – it was the top – and did 20x chuck norris merkins. \u00a0 We ran down to the stairs to bottom of parking deck.<\/p>\n
We did 5x jack webbs at the bottom. \u00a0I was considering doing jack webbs at each level until the top but realized that was a mistake. \u00a0Instead, we did a backward run to the next level and did 5 burpees. \u00a0We moseyed to next level for 5x jack webbs and then did another backward run followed by 5x burpees.<\/p>\n
My recollection of what happened next is a little murky – actually I’m not sure last paragraph was 100 accurate. \u00a0I think at next level we did version of Aiken legs. \u00a0We did 20x squats and then timed lunges, apollo onos, running with scissor and calf raises.<\/p>\n
I think we then did 2x sprints, 1 round of bear crawl, 1 reverse crab walk. \u00a0We then tried the plank indian run. \u00a0It was a disaster as always – last time for me, it sounds good on paper but seems to slow work outs down – although perhaps that was what I needed.<\/p>\n
We then moseyed to next level. \u00a0We did some mary – my guess is it included mutton crunch, jane fondas, rosalitas, penguin crunches and perhaps a couple more. \u00a0We then did 7x jack webbs before time ran out.<\/p>\n
Nice work by all.<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Given the heavy rain overnight and forecast for rain, all I had was a rain plan and we stuck with it even though there was only a light mist. We moseyed to the parking deck on Cherry Street and ran up the stairs to the top of the parking deck. \u00a0On the mosey down, we […]<\/p>\n","protected":false},"author":65,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,79],"tags":[],"class_list":["post-4188","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-flatline"],"acf":{"q":"Roosevelt","date":"3\/20\/2018","pax":"Mutton, LiteBrite, Beverly, CherryPie, Thistle, Root Canal, Bluto, Bernie, Balco, Plunger, Sleeper, Zima, Total Recall, Hedwig"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4188","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\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4188"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4188\/revisions"}],"predecessor-version":[{"id":4189,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4188\/revisions\/4189"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4188"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4188"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4188"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}