12 pax joined together for a rainy throwback to YHC first F3 workout this AM.\u00a0 Most body parts were quite wet by about 10 minutes in but mumble chatter was suprisingly light. Good running and Burpee combination kept us breathing heavy the whole time<\/p>\n
Warm-O-Rama<\/p>\n
SSH x 20 IC
\nIST x 20 IC<\/p>\n
Mosey to bridge<\/p>\n
Run trail toward WFU with ascending squat jumps with each light post
\nPlank for 6<\/p>\n
Mosey to Quad<\/p>\n
Modified Burpee-Mile
\nFirst lap \u2013 Regular burpees either 1\/2\/3\/4 or 1\/3\/5\/7 (player\u2019s choice)
\n2nd \u2013 Plank Jack burpee
\n3rd \u2013 Mountain Climber burpee
\n4rd \u2013 Peter Parker burpee<\/p>\n
Mosey to trail then double count shoulder taps ascending at each post.<\/p>\n
<\/p>\n
Bear Crawl up the hill on the backside of the barn and lunge-walk to the bottom.<\/p>\n
Jailbreak back to start<\/p>\n
FIN<\/p>\n
<\/p>\n
Prayer requests<\/p>\n
-Cherry Pie brought up a continuing request on Racial relations and diversity in the community and how we should always be reaching out to everyone around us.
\n\u2013 Palin’s Family after sudden loss. Prayers for all involved<\/p>\n
YHC took us out thanking God for our health, praying for health of others, respect for all members of community and continuing to show His love in all we do.<\/p>\n
<\/p>\n
<\/p>\n
Shout out to Balco for creating this workout the first time!<\/p>\n","protected":false},"excerpt":{"rendered":"
12 pax joined together for a rainy throwback to YHC first F3 workout this AM.\u00a0 Most body parts were quite wet by about 10 minutes in but mumble chatter was suprisingly light. Good running and Burpee combination kept us breathing heavy the whole time Warm-O-Rama SSH x 20 IC IST x 20 IC Mosey to […]<\/p>\n","protected":false},"author":402,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[102],"class_list":["post-8005","post","type-post","status-publish","format-standard","hentry","category-the-estate","tag-f3winstonsalem"],"acf":{"q":"LitterBox","date":"2\/11\/19","pax":"Cherry Pie. Zima. Razzle Dazzle (WD). Dr Seuss (WB). Snooki. Huckleberry. Blue Steel. Focker. Razzy. Cheesesteak. Chisel. Litterbox"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8005","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\/402"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8005"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8005\/revisions"}],"predecessor-version":[{"id":8006,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8005\/revisions\/8006"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8005"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8005"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8005"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}