Warm up<\/p>\n
Mozy around Bailey Park<\/p>\n
(Apollo Creed, Bear Crawl down steps)- Questions were raised about whether \u00a0\u00a0\u00a0\u00a0\u00a0this was still Warm-o-Rama<\/p>\n
Lunges to 4th<\/sup> street- standard then lateral \u2013 I\u2019m told a block of lunges is a lot!<\/p>\n Pax were beginning to Jones for their SSHs<\/p>\n Mozy to 4th<\/sup> Street Hill<\/p>\n Partner Inchworm hills P1 Sprints up-hill forward then backwards AKA Bernie Sanders (feel the quads Bern)on next round while P2 inchworms up hill \u2013 switch when P1 returns- finish at top of hill<\/p>\n Train woke us all up on this one<\/p>\n Mozy to Elevated Rail<\/p>\n Partner up for Monkey Crunch >P1\/P2- 10 Hanging Crunches from underside of train tracks (legs straight extra credit) >P1\/P2- Monkey down the rails<\/p>\n Release \u2013 10 jump squats\u00a0\u00a0 Repeato x 4<\/p>\n *Lots of pf positive feedback from the PAX here<\/p>\n Mozy to Incendiary Brewery<\/p>\n Peoples chair alternating with Merkins with feet on wall – in-cadence x10- 2 rounds<\/p>\n Each round completed with BTW (Balls to the Wall)- Van Gogh not happy about roughness of the wall<\/p>\n Finished with Head-shoulders-Knees-Toes 20 on your own<\/p>\n Mozy Slalom between piers to steps<\/p>\n Toe taps 30 sec in cadence, calf raises x15<\/p>\n Cliff hanger merkins- partner up -wheel barrel steps- 5 merkins, then back down<\/p>\n Switch repeat x4<\/p>\n Box jump steps x 20 on your own<\/p>\n <\/p>\n Mary-\u00a0\u00a0 Root Canal Merkin Finales (1,2,3,4,5)<\/p>\n XsOs- arms legs hover 6 inches on your 6, then tuck in cadence x15<\/p>\n Penguin Crunch by Total Recall<\/p>\n Windshield Wipers<\/p>\n Table top abs- various arm and leg extensions<\/p>\n <\/p>\n <\/p>\n Announcements:<\/p>\n Tuoco – last weekday post, Leaves for Virginia on tomorrow. Will return on Saturdays for awhile. PAX cheered him on and wished him well on his Departure.<\/p>\n Total Recall has Q #Purgatory at Speas tomorrow.<\/p>\n","protected":false},"excerpt":{"rendered":" Warm up Mozy around Bailey Park (Apollo Creed, Bear Crawl down steps)- Questions were raised about whether \u00a0\u00a0\u00a0\u00a0\u00a0this was still Warm-o-Rama Lunges to 4th street- standard then lateral \u2013 I\u2019m told a block of lunges is a lot! Pax were beginning to Jones for their SSHs Mozy to 4th Street Hill Partner Inchworm hills P1 […]<\/p>\n","protected":false},"author":476,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-5114","post","type-post","status-publish","format-video","hentry","category-urban-assault","post_format-post-format-video"],"acf":{"q":"Urban Assualt","date":"6\/1\/18","pax":"Gelding, Screech, Tonka, Shake-weight, Snooki, Van Gogh, Thistle, Jar-Jar, Chisel, TPS, Tuoco, Total Recall, Rootcanal,
\r\n(Q) Cheesesteak
\r\n
\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5114","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\/476"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5114"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5114\/revisions"}],"predecessor-version":[{"id":5117,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5114\/revisions\/5117"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}