{"id":6148,"date":"2018-09-01T13:23:20","date_gmt":"2018-09-01T17:23:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6148"},"modified":"2018-09-01T13:23:20","modified_gmt":"2018-09-01T17:23:20","slug":"dr-pepper-day-at-purgatory","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/dr-pepper-day-at-purgatory\/","title":{"rendered":"Dr Pepper day at Purgatory"},"content":{"rendered":"<p>The plan for Dr Pepper day was hatched earlier in the week and was originally intended for TRQ on Thursday morning; however, there was just too much material to cover in a 45 minute workout&#8230; therefore, the pax graciously allowed the event to be postponed until today.\u00a0 \u00a0Who doesn&#8217;t like Dr. Pepper ????\u00a0 Well, its possible that you won&#8217;t after a miserable beatdown.\u00a0 \u00a0you be the judge<\/p>\n<p>WARMUP:<\/p>\n<ul>\n<li>SSH x 23 (in honor of the 23 delicious flavors in Dr Pepper)<\/li>\n<li>IST x 15<\/li>\n<li>Mountain Climbers x 15<\/li>\n<li>Whirly has the Clap (possible cured by Dr Pepper)<\/li>\n<li>one legged Arm Circle things x 2 x 10<\/li>\n<li>Merkins x 10<\/li>\n<li>Copperhead Squats x 15<\/li>\n<li>Shoulder Taps x 15<\/li>\n<\/ul>\n<p>Mosey Towards the Tennis courts<\/p>\n<p>Learn a new Exercise.\u00a0 \u00a0The Dr Pepper\u00a0 (10 Merkins + 2 burpees + 4 Jump Squats)<\/p>\n<p>Mosey to the tennis courts<\/p>\n<p>4 corners in honor of Goofy<\/p>\n<ul>\n<li>Round 1, 5 burpees in each corner<\/li>\n<li>round 2, 10 merkins in each corner<\/li>\n<li>round 3, 20 squats in each corner<\/li>\n<\/ul>\n<p>INTERMISSION: Mosey to the center of the field, honor John McCain<\/p>\n<ul>\n<li>20 prisoner get-ups<\/li>\n<li>20 WWII situps<\/li>\n<\/ul>\n<p>Mosey to Cafeteria Wall<\/p>\n<ul>\n<li>Wall Sit<\/li>\n<li>Balls to the Wall<\/li>\n<li>Donkey kicks x 15<\/li>\n<li>Wall Sit<\/li>\n<li>Zuckerburg Rebound drill x 15<\/li>\n<\/ul>\n<p>Mosey to Rock Pile, pick a medium rock<\/p>\n<ul>\n<li>curls x 15<\/li>\n<li>chest press x 10<\/li>\n<li>rows x 15<\/li>\n<li>John Kusak around the circle<\/li>\n<li>Skull crusher x 10<\/li>\n<\/ul>\n<p>Mosey Towards Lido Deck, stop for a Dr Pepper 10\/2\/4<\/p>\n<p>Lido Deck<\/p>\n<ul>\n<li>Durkins<\/li>\n<li>Left leg step up x 10 oyo<\/li>\n<li>dipx x 10 oyo<\/li>\n<li>right leg step x 10 oyo<\/li>\n<li>Urkins x 10 oyo<\/li>\n<li>Box jump x 10 oyo<\/li>\n<\/ul>\n<p>Mosey over to drive way, stop for a Dr Pepper (10\/2\/4)<\/p>\n<ul>\n<li>Karaoke to the circle and back<\/li>\n<li>lunge walk, bear crawl, backwards run<\/li>\n<li>run, quarter back drill back<\/li>\n<\/ul>\n<p>Mosey to Parking lot for MAry<\/p>\n<ul>\n<li>LBC x 15<\/li>\n<li>American Hammer x 10<\/li>\n<li>Rosalita x 15<\/li>\n<li>low flutter x 15<\/li>\n<li>American Hammer x 10<\/li>\n<li>Mutton crunch x 2 x 10<\/li>\n<li>Penguin Crunch x 15<\/li>\n<\/ul>\n<p>fin<\/p>\n<p>Announcements<\/p>\n<ul>\n<li>Convergence 7:00 Monday at The Estate<\/li>\n<\/ul>\n<p>Prayer for<\/p>\n<ul>\n<li>Spamalots coworker who lost mom and has a sick Dad<\/li>\n<li>Undertow&#8217;s dad Bob Chemo this week<\/li>\n<li>Pony&#8217;s wife knee surgery<\/li>\n<li>Juice Box recent knee surgery<\/li>\n<\/ul>\n<p>NMM<\/p>\n<p>Thanks to the pax for putting up with another random theme.\u00a0 We learned a number of random and useless facts.\u00a0 Burlap is a Dr P fan, so he already knew most of the trivia.\u00a0 \u00a0Impressed byVan Pelt who ran by during the warmup on mile 14 of a training run.\u00a0 The dude looked amazing.\u00a0 There was a lot of sweat this morning.\u00a0 \u00a0During circle time we had snacks&#8230;\u00a0 \u00a0of at least a cold Dr Pepper&#8230;.. which saved Burlap from having to buy one at Chick Fil A.\u00a0 Amazing htat Fester was the war Baby at 45 !!!\u00a0 there was no hate this morning at all.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The plan for Dr Pepper day was hatched earlier in the week and was originally intended for TRQ on Thursday morning; however, there was just too much material to cover in a 45 minute workout&#8230; therefore, the pax graciously allowed the event to be postponed until today.\u00a0 \u00a0Who doesn&#8217;t like Dr. Pepper ????\u00a0 Well, its [&hellip;]<\/p>\n","protected":false},"author":244,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-6148","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Pony Express","date":"09\/01\/2018","pax":"Burlap, Fester, Boomerang, D Day, Green Acres, Spam-a-lot, Roosevelt, Ziggy Stardust, Undertow, Deductible, Pony"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6148","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\/244"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6148"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6148\/revisions"}],"predecessor-version":[{"id":6149,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6148\/revisions\/6149"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6148"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6148"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6148"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}