<\/p>\n
Warmup:<\/p>\n
SSH x 20<\/p>\n
Whirly with clap x 20<\/p>\n
IST x 20<\/p>\n
slow Mountain Climbers x 20<\/p>\n
Merkin x 10<\/p>\n
Workout:<\/p>\n
Mosey to picnic shelter at Jamison park<\/p>\n
12 days of Christmas(copyright Bevo)<\/p>\n
1 burpee<\/p>\n
lap around building-lunge walk one side, bear crawl back, duck walk other side<\/p>\n
1 burpee<\/p>\n
2 plank jacks<\/p>\n
lap<\/p>\n
1 burpee<\/p>\n
2 plank jacks<\/p>\n
3 box jumps<\/p>\n
lap…<\/p>\n
continue pattern adding<\/p>\n
4 WWII<\/p>\n
5 merkins<\/p>\n
6 copperhead squats<\/p>\n
7 dips<\/p>\n
8 derkins<\/p>\n
9 American hammers<\/p>\n
10 jack reachers<\/p>\n
11 lbcs<\/p>\n
12 SSH<\/p>\n
if done early join the six and finish again.<\/p>\n
The group flew through this allowing for…<\/p>\n
4 laps around the median of the lot above the shelter:<\/p>\n
10 lbcs, 1\/2 lap, 5 merkins, 1\/2 lap, 10 lbcs, 1\/2 lap, 10 merkins…up to 20 merkins<\/p>\n
Mosey back to parking spot for 5 minutes of Mary by committee<\/p>\n
done<\/p>\n
Upon arrival at meadowlark I thought I was in the wrong place or time due to the flood of traffic. \u00a0Some thought we were experiencing a record turnout for mayhem, but maybe the middle schoolers were going on a trip evidenced by the charter buses we eventually ran by<\/p>\n
Bevo didn\u2019t seem to mind that I ripped off his workout.<\/p>\n
I think I managed to keep the group moving and together with as few words as possible<\/p>\n
Thanks, Zima for the chance to lead this AM<\/p>\n
Chisel<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Warmup: SSH x 20 Whirly with clap x 20 IST x 20 slow Mountain Climbers x 20 Merkin x 10 Workout: Mosey to picnic shelter at Jamison park 12 days of Christmas(copyright Bevo) 1 burpee lap around building-lunge walk one side, bear crawl back, duck walk other side 1 burpee 2 plank jacks lap […]<\/p>\n","protected":false},"author":233,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-8610","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Chisel ","date":"4\/10\/19","pax":"Pony Express, Mongoose, Drip, Zima, Redeye, Splash, Burlap, Turnover, Quiver, Bevo, Spamalot, Chisel(Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8610","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\/233"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8610"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8610\/revisions"}],"predecessor-version":[{"id":8614,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8610\/revisions\/8614"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8610"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}