<\/p>\n
Stretch<\/p>\n
Magnificent Seven Merkins:\u00a0\u00a0 Progress through 7 different types of merkins without stopping\/holding plank between each one:\u00a0 Carolina Dry Dock to Crucible Merkin to Wide Merkin to Merkin to Ranger Merkin to Diamond Merkin Rinse\u00a0 and repeat on Q’s call.<\/p>\n
Mosey to Stage Partner Up: Both in chillcut plank position. Playrock, paper, scissors while in chillcut. Round 1: loser does 1 Burpee, winner does 1 Merkin. Stay in chillcut and play 8 \u00a0total rounds, adding an additional Burpee\/Merkin every round. EC: every tie, both do a Merkin.<\/p>\n
Mosey to Train Tracks.<\/p>\n
20 Pull ups with partner assist if needed 5 at a time.<\/p>\n
Mosey to Coal Pit<\/p>\n
Pax partner up.\u00a0 Do 3 burpees, then travel across the coal pit in the method on the cardboard. When you get to the second cardboard, do 5 burpees and travel back by the next method. Repeat until you’ve traveled by all methods on cardboard (and have done your 50 burpees).\u00a0 Run, Broad Jump, Power Skip, Crab Walk, Partner Carry (P1), Partner Carry (P2), Wheelbarrow (P1), Wheelbarrow (P2), and Bear Crawl, Run.<\/p>\n
Mosey to Field and Absolution x1<\/p>\n
Mary: X Factor:\u00a0 Lay on your 6 with your arms and legs spread out to resemble a X. Start the move with a V up with right arm touching left shin, down then V up again with left arm touching right shin. The opposite arm and leg stay down. That’s one rep. Bonus: raise arms and legs 6″ off the ground and start the move from there, keeping down arm and leg at 6″ while performing the V up.\u00a0 Post Hole, Chisel and Root Canal to us home with Mary by a 3 man committee.<\/p>\n
NMM: A great group of men posted at UA this morning and everyone put 150 percent into the workout.\u00a0 There was a decent amount of complaining so YHC felt pretty good about things.\u00a0 When the Pax were doing pushups at the Long Branch Trial sign, the whole group parted like the Red Sea to let Lawnboy run through the group.\u00a0 He had a great pace and looks to be getting much better.\u00a0 Palin then proceeded to yell “Runner” to stop the workout numerous times throughout the rest Magnificent Seven Merkin Buffet.\u00a0 \u00a0The last time I did Pull Ups with Post Hole he needed a little partner assist, but today that boy blew through all 20 with little effort.\u00a0 F3 is really paying dividends for him.\u00a0 Great to do some partner work with Benjamin Buttons and to get to chat while going back and forth between the cardboards in the Coal Pit.\u00a0 Glad to have Brad Coomer join us this morning.\u00a0 He rocked the workout as he is already in great shape. The FNG did made a Rookie mistake during the naming, by his negative reaction to Wild Cat due to his Louisville connection. TSA was very upset, and was whispering to Whirley about taking a defamation of character suit to corporate, but as Boomer put it “Once a Wild Cat, Always a Wild Cat”.\u00a0 Sorry, Brad, but welcome to F3.<\/p>\n
COT: YHC took out the PAX asking for help for us to live a grateful life and for blessings and healing for our F3 brothers that are on IR and want to post but can’t due to injuries.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Stretch Magnificent Seven Merkins:\u00a0\u00a0 Progress through 7 different types of merkins without stopping\/holding plank between each one:\u00a0 Carolina Dry Dock to Crucible Merkin to Wide Merkin to Merkin to Ranger Merkin to Diamond Merkin Rinse\u00a0 and repeat on Q’s call. Mosey to Stage Partner Up: Both in chillcut plank position. Playrock, paper, scissors while […]<\/p>\n","protected":false},"author":473,"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-8517","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"3\/29","pax":"Post Hole, Boomer, Whelan, Palin, TSA, Blue Steel, Undertow, Chisel, Benjamin Button, Mutton, WildCat, Root Canal, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8517","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8517"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8517\/revisions"}],"predecessor-version":[{"id":8518,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8517\/revisions\/8518"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8517"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8517"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8517"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}