Date: 1\/7\/19<\/p>\n\n\n\n
Q: Drip<\/p>\n\n\n\n
Pax: Cheesesteak, Snookie, Chisel, Huckleberry, Total Recall, Doublewide, Hot&Now, Wobegon, Stats, Manscape, Razzie, Plunger, Hedwig, Blue Steel, Litter Box (WB), Offsides, Turnover, Root Canal, Thistle (WD), PETA.<\/p>\n\n\n\n
Warmarama: <\/p>\n\n\n\n
Side Straddle Hop, Abe Vigoda, Arm Swirley Things\u00a0WHTC, Extra Stretching<\/p>\n\n\n\n
SSH and Burpees to Tubhumping by Chumbawamba. Burpee with every “I get knocked down but I get up again” <\/p>\n\n\n\n
The Thang: <\/p>\n\n\n\n
Mosey to Bottom\nParking Lot<\/strong><\/p>\n\n\n\n Bear Crawl Ring of Fire: Circle up and as each Pax Bear Crawls around the circle various exercise OYO<\/p>\n\n\n\n Plank, low plank, merkins, diamond merkins, \u00a0wide merkins, Burpees, Jump squats, wide merkins, Plank Jacks, Shoulder touches, mountain climbers, peter parkers, pickle pounders, Monkey Humpers, etc.<\/p>\n\n\n\n Mosey to Bridge<\/strong><\/p>\n\n\n\n 100 Ranger Derkins and dips in cadence with partner switch each 10.\u00a0Al Gore for the six<\/p>\n\n\n\n Mosey to Silo<\/strong><\/p>\n\n\n\n 10 Merks and Groins \n1:1 to 10:10 ascending<\/p>\n\n\n\n Run to top of hill: \n10 Low County Crab Boils. <\/p>\n\n\n\n Run to bottom of hill Merks and Groins 10:10 to 1:1 descending<\/p>\n\n\n\n At Bottom of Hill :\u00a0\u00a0 10 Burp and Merks\u00a0 1:1 to 1:5\u00a0 ascending<\/p>\n\n\n\n Top of Hill 10 Low Country Crab Boils<\/p>\n\n\n\n Run to Bottom of Hill and back to Upper Lot<\/p>\n\n\n\n Mary sponsored by Root Canal and Cheesesteak <\/p>\n\n\n\n NMM: Big Tech fail on the only song that really mattered this morning. YHC asked for the help of a Millennial but none stepped forward. Some MC but we all still got in about 27 Burpees with my phone speaker. (Real speaker worked the rest of the morning.) It was funny to see the circle of fire shrink when I mentioned Bear Crawl. YHC was thankful for Hedwig, Cheesesteak and BlueSteel’s Running Bear. It would be interesting to see those three in a race. It was good to partner with Offsides for the dips\/derkins and T claps to the WD, Thistle, for seriously sprinting up the hill after the Merks and Groins. It was an honor to be a part of the group this morning. Every man there left all they had at the Estate. I hope you guys didn’t stretch your dress shirts too badly this morning. <\/p>\n\n\n\n COT: Please remember Burlap and Parkay and their family in your prayers. Burlap’s Dad passed away this morning. Offsides’ wife’s friends in a terrible wreck. Please pray for comfort for their loved ones. Please also pray for Hardings family members. YHC closed the COT with a prayer.<\/p>\n\n\n\n Huckleberry, thanks for the keys and the invitation. They went over the bridge and are in the creek. <\/p>\n","protected":false},"excerpt":{"rendered":" Date: 1\/7\/19 Q: Drip Pax: Cheesesteak, Snookie, Chisel, Huckleberry, Total Recall, Doublewide, Hot&Now, Wobegon, Stats, Manscape, Razzie, Plunger, Hedwig, Blue Steel, Litter Box (WB), Offsides, Turnover, Root Canal, Thistle (WD), PETA. Warmarama: Side Straddle Hop, Abe Vigoda, Arm Swirley Things\u00a0WHTC, Extra Stretching SSH and Burpees to Tubhumping by Chumbawamba. Burpee with every “I get knocked […]<\/p>\n","protected":false},"author":473,"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-7512","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7512","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7512"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7512\/revisions"}],"predecessor-version":[{"id":7514,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7512\/revisions\/7514"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7512"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7512"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7512"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}