Warm up : SSH X 20 IC<\/p>\n
Mosey to traffic circle for IST,Mt. Climbers, Arm Swirly Things forwards, backwards, Whirly with the Clap, Overhead Claps, Seal Claps, Abe Vigodas<\/p>\n
The Thing:<\/p>\n
Mosey to back side of school to logs. Partner up (Single guy grabbed a small log and performed exercises on his own). Overhead log lifts X 10 IC, Log Squats X 15 IC, Bent over Rows X 10 IC<\/p>\n
Move to wall for exercises all OYO Jack Reachers X 20 , Donkey Kicks X 10, wonder Bra’s X 20, Balls to the Wall 15 count, Mike Tysons X 10,<\/p>\n
Repeat partner work and wall work for 2 more rounds.<\/p>\n
Mosey to bus lot for Dora. One team of 3 one team of 2.<\/p>\n
100 Merkins<\/p>\n
200 Squats<\/p>\n
300 LBC’s<\/p>\n
Mosey to basketball court for 4 corners<\/p>\n
Corner 1 Burpies X 5 Karoka next corner<\/p>\n
Corner 2 SSH X 10 Side Shuffle to next corner<\/p>\n
Corner 3 CDD X 15 karoka to next corner<\/p>\n
Corner 4 Monkey Humpers X 20 Side Shuffle to start<\/p>\n
Repeat 2 more times<\/p>\n
Run a lap around the track. Plank it up for the 6.<\/p>\n
Mosey back to the parking lot for Mary.<\/p>\n
Mary:<\/p>\n
Freddy Merc., Low Dollly, Gas Pumps, American Hammer, Penguin Crunch, Roselita, Body Destroyers will YHC grabbed his phone.<\/p>\n
<\/p>\n
Announcements: If you didnt know Wake kept Danny Manning. YHC has the Q for tomorrows Ruck. Route and location already posted to the twitter.<\/p>\n
60 Minuets has his VQ Monday at VI (supposed to be a co Q with Sassy). Come out and give 60 Minuets the support.<\/p>\n
<\/p>\n
Prayers: Per Mash all WF fans and Alum need prayers for the recent news about Danny Manning.<\/p>\n
Sour Mash and YHC uncle who had a slight stroke on Thursday. After talking to my parents after the workout. He is home and seems to be ok. Follow ups with doctors this week.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm up : SSH X 20 IC Mosey to traffic circle for IST,Mt. Climbers, Arm Swirly Things forwards, backwards, Whirly with the Clap, Overhead Claps, Seal Claps, Abe Vigodas The Thing: Mosey to back side of school to logs. Partner up (Single guy grabbed a small log and performed exercises on his own). Overhead log […]<\/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-8430","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Schneider","date":"3-23-19","pax":"Starfish, 60 Minuets, Harden, Sour Mash, Schneider"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8430","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=8430"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8430\/revisions"}],"predecessor-version":[{"id":8431,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8430\/revisions\/8431"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8430"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8430"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8430"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}