Warm up: \u00a0all IC SSH X 15, Abe Vigoda X 10, Whirly with the clap X 15, Squirrel Gravey X 15, Arm swirly things X 10 both directions, \u00a0Steve Earls X 15<\/p>\n
The Thing: \u00a0Mosey to upper shelter.<\/p>\n
All OYO X 15<\/p>\n
R leg step ups<\/p>\n
Dips<\/p>\n
Bench rises<\/p>\n
Irkins<\/p>\n
L leg step ups<\/p>\n
Dips<\/p>\n
Bench press<\/p>\n
Dirkins<\/p>\n
Mosey to upper parking lot for grinders<\/p>\n
LBC – Merkins<\/p>\n
Plank Jacks – Run with scissors<\/p>\n
Calf Raises – Peter Parkers<\/p>\n
Lunges – WWII sit ups<\/p>\n
CCD – IST<\/p>\n
Ladder<\/p>\n
LBC – Merkins<\/p>\n
Mosey back to shelter and repeat step ups, dips, bench work, irkins, \u00a0and derkins.<\/p>\n
Mosey back to start for Mary.<\/p>\n
Mary:<\/p>\n
Roselitas X 15<\/p>\n
Welcom Vangouh as he joins us<\/p>\n
Gas pumps X 15<\/p>\n
Freddy Mercury X 15<\/p>\n
Box Cutter X 15<\/p>\n
Penguin Crunch X 20<\/p>\n
Low Flutter X 25<\/p>\n
Announcements:<\/p>\n
DawgPound is closed. \u00a0New WeFoCo Saturday AO,\u00a0Morgan Elementary 07:00. Park at the small overflow parking lot near the entrance off Village Point Dr. Coffeeteria to follow at Biscuitville. Starfish has the Q.<\/p>\n
Prayers:<\/p>\n
Muttons wife.<\/p>\n
Pax’s and their \u00a0parents as they struggle with them ageing and the difficulty that comes with dealing with that.<\/p>\n
YHC took us out.<\/p>\n
Missed you Sassy. \u00a0I’ll return the keys later this week when we meet up.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm up: \u00a0all IC SSH X 15, Abe Vigoda X 10, Whirly with the clap X 15, Squirrel Gravey X 15, Arm swirly things X 10 both directions, \u00a0Steve Earls X 15 The Thing: \u00a0Mosey to upper shelter. All OYO X 15 R leg step ups Dips Bench rises Irkins L leg step ups Dips […]<\/p>\n","protected":false},"author":384,"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-7821","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Schneider","date":"1\/28\/19","pax":"Starfish (WD), SourMash (WB), Schneider, Vangouh "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7821","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\/384"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7821"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7821\/revisions"}],"predecessor-version":[{"id":7822,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7821\/revisions\/7822"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7821"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7821"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7821"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}