7 #WeFoCo or #WeFoCoWannabes posted on a beautiful, crisp morning in #WeFoCo.\u00a0 If you haven’t been, this really is a beautiful AO with plenty of workout possibilities at Morgan Elementary and the surrounding roads and lakes (swimming not advised).<\/p>\n
Mash and Harden finished their #MashMile and the workout began.\u00a0 As always, the following is approximately how it transpired:<\/p>\n
<\/p>\n
Warm-o-Rama.<\/p>\n
Mosey to the parking lot for DB drills, Apollo Creed and a Life Affirmation.<\/p>\n
Mosey to the traffic circle for Wheel of Merkins.<\/p>\n
Mosey to the end of a road near the fishing pier for Dora – Squat jumps, CDD and WWII situps.<\/p>\n
We then made our way back to the traffic circle with Zombie \/ lunge walk, Frankenstein walk, Bear crawl, Backwards lunge.<\/p>\n
To a wall for People’s chair with Jack Reachers and People’s chair with Head, shoulders, knees and toes (knees and toes) alternating with Dips and Derkins.<\/p>\n
5 Minutes of Mary, then mosey back to parking lot for 1.5 min of Planks and 6 inches.<\/p>\n
<\/p>\n
Done.<\/p>\n
<\/p>\n
Strong work as always, gentlemen.<\/p>\n
<\/p>\n
Not a ton of Mumblechatter.\u00a0 Schulzy tried to get Starfish to repeat his best limp-wristed crane kick impression, but he would not bite.<\/p>\n
Harden had to bolt a little early to get a 2.0 to the Crazy Running event at Summit School – hope it went well!<\/p>\n
Several of us enjoyed breakfast at CFA where we saw Drano, exhibiting perfect form while walking and opening his car door.<\/p>\n
<\/p>\n
Again, if you haven’t been, check out #CharlieFoxTrot.\u00a0 It’s not too far and worth the drive!\u00a0\u00a0 #WeFoCo!!<\/p>\n
<\/p>\n
Bluto<\/p>\n","protected":false},"excerpt":{"rendered":"
7 #WeFoCo or #WeFoCoWannabes posted on a beautiful, crisp morning in #WeFoCo.\u00a0 If you haven’t been, this really is a beautiful AO with plenty of workout possibilities at Morgan Elementary and the surrounding roads and lakes (swimming not advised). Mash and Harden finished their #MashMile and the workout began.\u00a0 As always, the following is approximately […]<\/p>\n","protected":false},"author":217,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92],"tags":[],"class_list":["post-8790","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Bluto","date":"4\/27\/19","pax":"Sour Mash, Harden (WB), Sgt Schultz, Quiver, Starfish, Cousin Roy (WD), Bluto"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8790","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\/217"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8790"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8790\/revisions"}],"predecessor-version":[{"id":8792,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8790\/revisions\/8792"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8790"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8790"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8790"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}