Warm Up: SSH, Steve Earl’s, \u00a0Good Mornings, Abe Vagoda, Whirly w\/clap, Arm Swirly Forward and backward, \u00a0Seal Clap<\/p>\n
The Thang:<\/p>\n
Mosey to rock pile and partner up. Grab 1 medium size rock per team, team of 3 grab 2 rocks. Walk to gate for Diego (Dora’s cousin).<\/p>\n
Partner 1 runs to said location while partner 2 does exercise<\/p>\n
100 Merkins<\/p>\n
150 Overhead Press w\/rock<\/p>\n
200 LBC’s<\/p>\n
250 Curls for the Girls w\/rock<\/p>\n
300 Squats w\/rock<\/p>\n
Return rock and gather at the wall for<\/p>\n
Jack Reachers 20 IC, \u00a015 Donkey Kicks OYO, \u00a015 Mike Tyson’s OYO, \u00a015 Rebound Drills, \u00a0Balls to the Wall 10 count OYO. \u00a0Repeto<\/p>\n
Mosey to lido deck for<\/p>\n
15 Irkins OYO, \u00a015 R Leg step up’s OYO, \u00a015 Dirkins OYO, \u00a015 L Leg step up’s OYO, 15 dips OYO.<\/p>\n
Mosey to cars for Mary.<\/p>\n
Mary<\/p>\n
American Hammer, Penguin Crunch, Mutton Crunch both sides, \u00a0Alabama Prom Date, Freddy Mercury, Roselitas, Gas Pumps, Low Flutter.<\/p>\n
<\/p>\n
Fin<\/p>\n
<\/p>\n
Luckley the rain held off until the last 3 minutes of Mary.<\/p>\n
Announcements: In 2 weeks ther is a 5K benifit for Carter Vocational \u00a0HS in honor of Articles son who passed and went to school there. Juice Boxes daughter also goes to school there.<\/p>\n
Prayers:<\/p>\n
Safe travels to those traveling.<\/p>\n
<\/p>\n
Thanks for the keys Spam<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm Up: SSH, Steve Earl’s, \u00a0Good Mornings, Abe Vagoda, Whirly w\/clap, Arm Swirly Forward and backward, \u00a0Seal Clap The Thang: Mosey to rock pile and partner up. Grab 1 medium size rock per team, team of 3 grab 2 rocks. Walk to gate for Diego (Dora’s cousin). Partner 1 runs to said location while partner […]<\/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-8656","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Schneider ","date":"04\/13\/19","pax":"Spam, Pony Express, Burlap, Parkay,TSC, Undertow, Resistor, Deductible, Benjamin Button, Huckleberry, Schneider "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8656","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=8656"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8656\/revisions"}],"predecessor-version":[{"id":8657,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8656\/revisions\/8657"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8656"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8656"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8656"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}