Gather in main parking lot.<\/p>\n
Warm O Rama – SSH, IW, Toy Soldier<\/p>\n
The Thang:<\/p>\n
Run out of the parking lot towards Panera, running CC around the lower building stopping in front of\u00a0 Goin Postal.<\/p>\n
Station 1 – CH Squats x 5<\/p>\n
Continue run around building back toward Publix parking lot, stopping at the concrete benches.<\/p>\n
Station 2- Alternating Step up x 5<\/p>\n
Continue run toward Publix parking lot, turning left before building running behind Publix around to Moe’s.<\/p>\n
Station 3 – Alternating lunges x 5<\/p>\n
Continue run back to concrete benches, Box Jump x 5.<\/p>\n
Repeato adding 5 reps each round and increasing run pace.<\/p>\n
0612 – Meet back at launch for Mary – Low Flutter, Protractor, Low Dolly<\/p>\n
Total Mileage – 3.3 miles and 50 total reps at each station.<\/p>\n
Announcements \/ Prayers<\/p>\n
Huckleberry’s Pastor suffered an MI and had emergent bypass surgery. Please keep him and his family in your prayers.<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Gather in main parking lot. Warm O Rama – SSH, IW, Toy Soldier The Thang: Run out of the parking lot towards Panera, running CC around the lower building stopping in front of\u00a0 Goin Postal. Station 1 – CH Squats x 5 Continue run around building back toward Publix parking lot, stopping at the concrete […]<\/p>\n","protected":false},"author":176,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5249","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drano","date":"06\/14\/18","pax":"Huckleberry, Root Canal, Drano"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5249","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\/176"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5249"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5249\/revisions"}],"predecessor-version":[{"id":5262,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5249\/revisions\/5262"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5249"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}