As stated in preblast I had 2 winkies ready, \u00a0I decided to go with the second one and keep the pax dry. Guess I’ll use the other one in a couple weeks at TheDistillary.<\/p>\n
Warm up: SSH X 10 IC (Q fail meant to do 20) at this point his namesake showed up and we performed them until he joind us under the shelter (Whirly w\/clap for those wondering). Abe Vagoda X 5 IC, \u00a0Arm Swirly forward and backwards both X 10 IC, \u00a0Seal Clap X 10 IC.<\/p>\n
The Thang:<\/p>\n
Move closer to entry doors as its dryer up there for tabata. \u00a01 min on, 30 sec. off till 06:15. Upper body, Lower body and abs were all worked on.<\/p>\n
Alternating lunges<\/p>\n
Freddy Mercury’s<\/p>\n
Squirrel gravey<\/p>\n
Box cutter<\/p>\n
Merkins<\/p>\n
American hammer<\/p>\n
Burpies<\/p>\n
Penguin crunch<\/p>\n
Plank jacks<\/p>\n
LBC’S<\/p>\n
Steve Earl’s<\/p>\n
R over L mutton crunch<\/p>\n
Squats<\/p>\n
L over R mutton crunch<\/p>\n
Overhead claps<\/p>\n
Roselitas<\/p>\n
Jack reachers<\/p>\n
Wanitas<\/p>\n
R hand jabs<\/p>\n
R hand Nolan Ryan’s<\/p>\n
L hand jabs<\/p>\n
L hand Nolan Ryans<\/p>\n
Run w\/scissors<\/p>\n
WWII<\/p>\n
IST<\/p>\n
Plank<\/p>\n
Monkey humpers<\/p>\n
Fin<\/p>\n
Announcements:<\/p>\n
Bluto’s \u00a0birthday party this Sunday at incendiary brewery 3-6. Wife’s, girlfriends (both) kids, and pets welcome.<\/p>\n
Next Tuesday is Parliaments 4th birthday DQ has the Q.<\/p>\n
Prayers:<\/p>\n
Cousin Roy’s brother who lives in Birmingham.<\/p>\n
Palin as he’s still dealing with the loss of his mother. \u00a0Reach out to check on him.<\/p>\n
Whirly took us out.<\/p>\n
Schultzy I gave the keys to DQ since he spoke up and said he had the Q next week.<\/p>\n","protected":false},"excerpt":{"rendered":"
As stated in preblast I had 2 winkies ready, \u00a0I decided to go with the second one and keep the pax dry. Guess I’ll use the other one in a couple weeks at TheDistillary. Warm up: SSH X 10 IC (Q fail meant to do 20) at this point his namesake showed up and we […]<\/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-8021","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Schneider ","date":"2\/12\/19","pax":"Bluto, Cousin Roy, Whirly, Sgt. Schultz, DQ, SourMash, Schneider"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8021","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=8021"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8021\/revisions"}],"predecessor-version":[{"id":8022,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8021\/revisions\/8022"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8021"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8021"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8021"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}