Warm-O-Rama<\/p>\n
SSH x 20, Hillbilly x20, Abe x6, Imperial Storm Trooper x 20<\/p>\n
<\/p>\n
Mosey To Reynolda Trail Bridge<\/p>\n
After each exercise mosey to start and SSH for the 6<\/p>\n
Bear Crawl across\/\/ 20 Peter Parker<\/p>\n
High Knees\/\/ 20 Parker Peter<\/p>\n
Lunges\/\/ 25 Sumo Squat<\/p>\n
Inchworm\/\/ 12 Burpees<\/p>\n
Side lunge (facing field)\/\/ 20 Merkins<\/p>\n
Other side lunge\/\/ 30 Mtn Climbers<\/p>\n
Frogger\/\/ 20 American Hammer<\/p>\n
Bear Crawl\/\/ 12 Jump Squat<\/p>\n
Crab Walk\/\/ 25 Arm Swirly Forward, Backward, and 25 Seal Clap<\/p>\n
<\/p>\n
JAILBREAK to Fountain at shops<\/p>\n
10 Merkins, 12 Dips, 12 Toe Touches (each leg), 10 Penguin crunch<\/p>\n
Repeato, Repeato<\/p>\n
<\/p>\n
Mosey back to Parking Lot.<\/p>\n
Mary by committee beginning with Offsides.<\/p>\n
Including but not limited to: Reverse Plank, Low Flutter, Low Dolly, Alphabet, Jane Fonda (Snooki has another name for this starts with Carolina…), LBC, Plank\/ Downdog\/ Updog<\/p>\n
<\/p>\n
Circle of Trust<\/p>\n
Schmedfest 8\/25. Wiseman Brewing on Tuesday, proceeds go to Crisis control ministries. Gas Groups may be beginning soon\u00a0again\u00a0(small group of F3 guys that meet outside of\u00a0workouts) More info to come on that.\u00a0F3 Gears beginning October, Sunday morning bike rides.<\/p>\n
Prayer Request for Undertow father undergoing bone marrow biopsy after concerning test result.<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm-O-Rama SSH x 20, Hillbilly x20, Abe x6, Imperial Storm Trooper x 20 Mosey To Reynolda Trail Bridge After each exercise mosey to start and SSH for the 6 Bear Crawl across\/\/ 20 Peter Parker High Knees\/\/ 20 Parker Peter Lunges\/\/ 25 Sumo Squat Inchworm\/\/ 12 Burpees Side lunge (facing field)\/\/ 20 Merkins Other […]<\/p>\n","protected":false},"author":402,"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-5953","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"LitterBox","date":"8\/13\/18","pax":"Turnover, Hazer, Burns, Chisel, Offsides, Undertow, Jar Jar, Bevo, Focker, Roosevelt, Cheesesteak, Manscape, Razzy, Snooki, Swiss miss, Barbie, YHC"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5953","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\/402"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5953"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5953\/revisions"}],"predecessor-version":[{"id":5954,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5953\/revisions\/5954"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5953"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5953"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5953"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}