A lot respects and few hates gathered bright and early at Hanes Park for a WIB beatdown courtesy of YHC. After a brief warm-a -rama the group of 11 moseyed to the playground for the first of 4 pain stations.<\/p>\n
Playground Station:<\/p>\n
25 reverse rows on the swing set<\/p>\n
10 box jumps<\/p>\n
25 Juanitas<\/p>\n
Track Station:<\/p>\n
20 Squats<\/p>\n
20 Carolina Dry Docks<\/p>\n
25 Low Flutter<\/p>\n
Tennis Station<\/p>\n
25 Dips<\/p>\n
10 Burpees<\/p>\n
10 Mutton Crunches each side<\/p>\n
Pull up Station<\/p>\n
5 Pull ups<\/p>\n
20 Hand release merkins<\/p>\n
15 Crunchy Frogs<\/p>\n
Repeato<\/p>\n
The Pax made it through 3 times and Zima, per usual, completed four repetitions.<\/p>\n
A solid upper, middle and lower body work out for your Thursday pleasure.<\/p>\n
COT:<\/p>\n
Burlap alerted the Pax that Booboo’s brother in law was recently diagnosed with stage 4 renal cancer. \u00a0This is terrible news; especially for a family still recovering from another sibling’s wife passing from cancer a year ago. \u00a0Please keep Booboo and his extended family in your thoughts and prayers.<\/p>\n
<\/p>\n
YHC took the Pax out asking for God to bless Booboo and be with our leaders in Washington during what seems to be the most contentious time in recent memory.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
A lot respects and few hates gathered bright and early at Hanes Park for a WIB beatdown courtesy of YHC. After a brief warm-a -rama the group of 11 moseyed to the playground for the first of 4 pain stations. Playground Station: 25 reverse rows on the swing set 10 box jumps 25 Juanitas Track […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1,84],"tags":[],"class_list":["post-6687","post","type-post","status-publish","format-standard","hentry","category-uncategorized","category-wib"],"acf":{"q":"Mutton","date":"10\/25\/2108","pax":"Mutton, Pita, Burlap, Root Canal, Thistle, Roosevelt, Hazer, Zima, Lite Brite, Van Pelt, Resistor"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6687","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6687"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6687\/revisions"}],"predecessor-version":[{"id":6689,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6687\/revisions\/6689"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6687"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6687"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6687"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}