{"id":8480,"date":"2019-03-27T20:09:18","date_gmt":"2019-03-28T00:09:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8480"},"modified":"2019-03-27T20:09:18","modified_gmt":"2019-03-28T00:09:18","slug":"bw-3-29-2019","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/03\/bw-3-29-2019\/","title":{"rendered":"B&W – 3\/29\/2019"},"content":{"rendered":"

Warm-o-Rama<\/strong><\/p>\n

SSHs, ISTs, Arm Swirly Things (Front and Back), Whirlys, Hillbillies,\u00a0Failure to Launch<\/p>\n

The Thang<\/strong><\/p>\n

10 burpees<\/p>\n

Each PAX selected a partner; Size did not matter<\/p>\n

The PAX paired off with a battle-buddy having more or less equivalent speed\/stamina\/enthusiasm, resulting in six 2-man teams<\/p>\n

The PAX all started at the top of each list. First Curls for the Girls and Plank Jacks. Then we enjoyed a nice run around the student drop-off circle. Then we moved to the next set of exercises, ran, and you get the idea that we continued working through each of the listed exercises.<\/p>\n

20 reps were required.<\/p>\n

Partner #1<\/u><\/p>\n

    \n
  1. Curls \u2013 10\/Arm<\/li>\n
  2. Skull Crushers<\/li>\n
  3. Kettle Bell Swings<\/li>\n
  4. Straight Leg Deadlifts<\/li>\n
  5. Bent Over Rows<\/li>\n
  6. Lunges<\/li>\n
  7. Chest Press<\/li>\n
  8. Goblet Squats<\/li>\n
  9. Wide Merkins<\/li>\n
  10. Upright Rows<\/li>\n
  11. Overhead Press<\/li>\n
  12. Ranger Merkins<\/li>\n
  13. Calf Raises<\/li>\n<\/ol>\n

    Partner #2<\/u><\/p>\n

      \n
    1. Plank Jacks<\/li>\n
    2. Low Flutter<\/li>\n
    3. LBCs (w\/ KB)<\/li>\n
    4. Rosalitas<\/li>\n
    5. Mutton Crunch\u201310\/side<\/li>\n
    6. WW2 Situps<\/li>\n
    7. Heels to Heaven<\/li>\n
    8. Monkey Humpers<\/li>\n
    9. American Hammer<\/li>\n
    10. Freddie Mercs<\/li>\n
    11. Dying Cockroach<\/li>\n
    12. Pickle Pounders<\/li>\n
    13. Mountain Climbers<\/li>\n<\/ol>\n

      The PAX worked out continuously, constantly moving back and forth until 6:15 hours arrived.<\/p>\n

      Mary<\/strong><\/p>\n

      Not required due to the abs\/core workout the entire time<\/p>\n

      Announcements & Prayer Requests<\/strong><\/p>\n

      Closure is entering into a time of job transition as his business unit will be closing in 60 days<\/p>\n

      Cowboy commented about several AOs praying for mental health day and asks for prayers for any and all that are suffering from mental illness<\/p>\n

      Cowboy graciously took us out<\/p>\n","protected":false},"excerpt":{"rendered":"

      Warm-o-Rama SSHs, ISTs, Arm Swirly Things (Front and Back), Whirlys, Hillbillies,\u00a0Failure to Launch The Thang 10 burpees Each PAX selected a partner; Size did not matter The PAX paired off with a battle-buddy having more or less equivalent speed\/stamina\/enthusiasm, resulting in six 2-man teams The PAX all started at the top of each list. First […]<\/p>\n","protected":false},"author":404,"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-8480","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"TPS","date":"3\/29\/2019","pax":"Boomerang, Closure, Bluto, Cousin Roy, Singing Cowboy, Jalopy, TSA, Interference, Wobegon, Zuckerburg, Lace, Manscape
      \r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8480","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\/404"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8480"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8480\/revisions"}],"predecessor-version":[{"id":8488,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8480\/revisions\/8488"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}