Warmorama:
\n15x SSH
\n10x Abe Vigoda
\n10x imperial storm trooper
\n10x whirly
\n10x merkin<\/p>\n
The Thang:<\/p>\n
YHC knew many of the Clemmons PAX are training for the Bourbon Chase coming in October so we decided a Mash mile was the right way to start the work out. (Right on Stadium Dr to Hwy 158 turn right, right on James St, right on Bingham Ave. back to home base. Just under a mile according to Google Maps.)<\/p>\n
After a little recovery:<\/p>\n
Mosey to picnic tables
\n10x dips
\n15x merkins
\n10x urkins
\n10x lunges<\/p>\n
Rock Paper Scissors tournament:<\/p>\n
The PAX divided into teams, which sent one representative to fight for their side. The winners did one exercise while waiting for the losers to do one “harder” exercise.<\/p>\n
Win vs lose
\nFreddy Mercury vs diamond merkins
\nLbc vs 15 burpees
\nAl Gore vs 15 dips
\nPlank vs 10 hand release merkins
\nSSH vs 15 smurf-jacks
\nArm swirls vs 20 squats
\nFreddy Merc vs 10 hand release merkins<\/p>\n
Mary:
\n15x gas pumps
\n10x mutton crunch
\n20x American hammer
\nProtractor
\n15x Freddy merc
\nBy committee:
\n25x Penguin Crunch
\n15x low flutter
\n15x LBC
\n10x Crunchy Frog<\/p>\n
<\/p>\n
COT:<\/p>\n
The BBBC is tomorrow, Sgt Schultz has the Q and will be posting meet up location and routes later today. Watch twitter and the BBBC chat.<\/p>\n
There were no other announcements or prayer requests so YHC took us out.<\/p>\n
Strong work today men!<\/p>\n","protected":false},"excerpt":{"rendered":"
Warmorama: 15x SSH 10x Abe Vigoda 10x imperial storm trooper 10x whirly 10x merkin The Thang: YHC knew many of the Clemmons PAX are training for the Bourbon Chase coming in October so we decided a Mash mile was the right way to start the work out. (Right on Stadium Dr to Hwy 158 turn […]<\/p>\n","protected":false},"author":475,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87],"tags":[],"class_list":["post-5659","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"Jiminiy","date":"7-19-18","pax":"Woebegone, Vegimite, Schneider, Shake-n-Bake, Jiminy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5659","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\/475"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5659"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5659\/revisions"}],"predecessor-version":[{"id":5660,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5659\/revisions\/5660"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5659"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5659"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}