PAX:\u00a0Chisel(Q), Cheesesteak, Post Hole, Mutton, Lambchop, Joe Smith(F3Cary), Glazer, The Vig, Cherry Pie, Razzie.<\/p>\n
Warmorama: \u00a0SSHs, slow mountain climbers, ISTs, Whirley with a clap<\/p>\n
there and back:<\/p>\n
mosey to track<\/p>\n
B-UR-P-EE 1\/4 mile<\/p>\n
10 squats, run 1\/4 track<\/p>\n
10 squats, 10 in and outs, run 1\/4 track<\/p>\n
10 squats, 10 in and outs, 10 merkins, run 1\/4 track<\/p>\n
10 squats, 10 in and outs, 10 merkins, 10 jump squats<\/p>\n
mosey to pull-up bars<\/p>\n
Hands in the air<\/p>\n
line up behind pull-up bars. \u00a05 pull-ups then back of line. \u00a0while waiting do jack reachers then forward arm circles. Keep going until everyone does 3 rounds of 5 pull-ups.<\/p>\n
mosey to picnic tables<\/p>\n
Dip sandwich<\/p>\n
20 dips<\/p>\n
20 rl stepups<\/p>\n
20 derkins<\/p>\n
20 ll stepups<\/p>\n
20 urkins<\/p>\n
20 dips<\/p>\n
mosey to Reynolds Auditorium<\/p>\n
Dora Sunrise<\/p>\n
Partner up for 100 merkins 200 squats 300 LBCs<\/p>\n
partner runs around building<\/p>\n
by the end could see Winston skyline as the sun rose<\/p>\n
mosey back to picnic tables<\/p>\n
20 dips<\/p>\n
20 urkins<\/p>\n
20 dips<\/p>\n
mosey back to pull-up bars<\/p>\n
2 rounds of 5 pull-ups with overhead claps while you wait in line<\/p>\n
mosey to track<\/p>\n
5 burpees oyo<\/p>\n
mosey home<\/p>\n
Mary<\/p>\n
freddie mercurys<\/p>\n
peter Parker\u2019s<\/p>\n
WWIIs for ~1 min until end<\/p>\n
COT<\/p>\n
F3 Xmas part dec 15<\/p>\n
several f3 men and wives running marathon in Richmond this weekend<\/p>\n
thankfully I remembered to Q even without a Swiss Miss reminder<\/p>\n
hard work by everyone as we kept moving this morning<\/p>\n
Chisel<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
PAX:\u00a0Chisel(Q), Cheesesteak, Post Hole, Mutton, Lambchop, Joe Smith(F3Cary), Glazer, The Vig, Cherry Pie, Razzie. Warmorama: \u00a0SSHs, slow mountain climbers, ISTs, Whirley with a clap there and back: mosey to track B-UR-P-EE 1\/4 mile 10 squats, run 1\/4 track 10 squats, 10 in and outs, run 1\/4 track 10 squats, 10 in and outs, 10 merkins, […]<\/p>\n","protected":false},"author":233,"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-6841","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Chisel","date":"11\/7\/2018","pax":"Chisel, Cheesesteak, Post Hole, Mutton, Lambchop, Joe Smith(F3Cary), Glazer, The Vig, Cherry Pie, Razzie. "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6841","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\/233"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6841"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6841\/revisions"}],"predecessor-version":[{"id":6843,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6841\/revisions\/6843"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}