7 PAX arrived, no wait Argyle arrived after the Burpees to make it 8 to begin a Valentine’s Day beatdown.<\/p>\n
Warmarama<\/em><\/p>\n 4 Burpees<\/p>\n Mosey to Flagpole<\/p>\n SSH X 20<\/p>\n Storm Troopers X 20<\/p>\n Butt kickers and high knees to corner of school<\/p>\n Arm Swirlies-Forward X 15<\/p>\n Backward X 15<\/p>\n Overhead Claps X 15<\/p>\n Seal Claps X 15<\/p>\n Lunge to gate, then mosey to rock pile.<\/p>\n Choose a partner and a rock<\/p>\n Partner work:<\/em><\/p>\n 100 Bench Press \u2013 partner runs circle<\/p>\n 200 Curls \u2013 partner runs circle<\/p>\n 300 Squats \u2013 partner runs circle<\/p>\n Rocks back to the pile<\/p>\n To Wall<\/em><\/p>\n Jack Reachers X 20<\/p>\n Mike Tysons X 20<\/p>\n Rebound Drills X 20<\/p>\n Repeato<\/em><\/p>\n \u00be lap around track<\/p>\n Roving Mary<\/em><\/p>\n Merkins 10 OYO<\/p>\n LBC\u2019s X 10<\/p>\n Mosey to middle of parking lot<\/em><\/p>\n Merkins 10 OYO<\/p>\n LBC\u2019s X 10<\/p>\n Mutton Crunch X 10<\/p>\n Mosey back to where we started<\/em><\/p>\n Merkins 20 OYO<\/p>\n LBC\u2019s X 10<\/p>\n Mutton Crunch X 10<\/p>\n Low Flutter X 15<\/p>\n Alphabet-spell out Valentine\u2019s Day<\/p>\n <\/p>\n Done<\/p>\n Prayer Requests: Continue to keep Palin and family in prayer.<\/p>\n Announcements: Bluto celebrates becoming and AYE on Sunday 2\/17 at Incendiary (not at his house)<\/p>\n Mumblechatter: \u00a0Some notable, and first time comments were made at TRQ-run a lap and is this one too big for you (had to be there). \u00a0Kotters to Argyle. Always a gift to be able to lead the PAX.<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" 7 PAX arrived, no wait Argyle arrived after the Burpees to make it 8 to begin a Valentine’s Day beatdown. Warmarama 4 Burpees Mosey to Flagpole SSH X 20 Storm Troopers X 20 Butt kickers and high knees to corner of school Arm Swirlies-Forward X 15 Backward X 15 Overhead Claps X 15 Seal Claps […]<\/p>\n","protected":false},"author":203,"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-8040","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Boomerang","date":"2\/14\/2019","pax":"Bueller, Palin (WB), Argyle, Whirly, Goofy, Drip, Wobegon, Boomerang (Q and WD) "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8040","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8040"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8040\/revisions"}],"predecessor-version":[{"id":8042,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8040\/revisions\/8042"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8040"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8040"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8040"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}