RIRO from the Smoker’s Lot:<\/p>\n
W-O-R
\nDeep Squat Hold
\nDD 2 Cobra
\nAir Clap
\nSeal Clap
\nArm Circles
\nAbe Vigoda
\nWhirly\u2019s
\nImperial Walker
\nPendulum Lunge
\nCH Squat
\nSSH<\/p>\n
4-Corners – 5 x 2 parking spaces
\nRound 1 – Lunge walk
\nAST
\nBobby Hurley
\nChilly Jack
\nMonkey Humper
\nRound 2 – Elephant walk
\nRound 3 –\u00a0 Gorilla crawl<\/p>\n
Tabata 50\/10
\nLeg up on the Merkin
\nSlow Freddie
\nA2G Squat
\nApollo Ono<\/p>\n
Mosey to Wall
\nPeople’s Chair
\nBTTW
\nPC
\nHip Slapper
\nPC
\nDonkey Kicks
\nPC<\/p>\n
Mosey to covered walkway
\nShrimp Squat
\nBox Jump<\/p>\n
Mosey to stop sign, stop halfway for 5 Burpees
\nMosey to stop sign, 10 Burpees
\nMosey back into school parking lot, 15 Burpees
\nMosey back to launch<\/p>\n
Mary
\nLBC
\nProtractor
\nSuperFly<\/p>\n
NMM<\/p>\n
Sound off<\/p>\n","protected":false},"excerpt":{"rendered":"
RIRO from the Smoker’s Lot: W-O-R Deep Squat Hold DD 2 Cobra Air Clap Seal Clap Arm Circles Abe Vigoda Whirly\u2019s Imperial Walker Pendulum Lunge CH Squat SSH 4-Corners – 5 x 2 parking spaces Round 1 – Lunge walk AST Bobby Hurley Chilly Jack Monkey Humper Round 2 – Elephant walk Round 3 –\u00a0 […]<\/p>\n","protected":false},"author":176,"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-8294","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drano","date":"03\/09\/2019","pax":"Starfish, Fingers, Boomerang (WD), Blue Light Special, Drano (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8294","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\/176"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8294"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8294\/revisions"}],"predecessor-version":[{"id":8297,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8294\/revisions\/8297"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8294"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8294"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8294"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}