Warmarama;\u00a0 The usual with a nice dose of stretching mixed in<\/p>\n
Mosey to Rock Wall; 10 Dips in cadence, 10 tempo Derkins in cadence 10 Ranger Merkins OYO\u00a0 \u00a0Repeat x2<\/p>\n
Mosey to Front of Coal Pit; 1 WWII\/1 double count American Hammer, 2 WWII\/2DC American Hammers…5 WWII\/5 DC American Hammers<\/p>\n
Mosey to end of Coal Pit: ATMs x3: 10 Alternating Shoulder touches in Cadence, 10 Tempo Merkins in Cadence; 10\u00a0 Regular Merkins OYO<\/p>\n
Mosey to Train Tracks\u00a0 10 Hanging Toe Touches… Trains a coming, Omaha, Omaha<\/p>\n
Mosey to Nissen building via Krankies. Grinder: Nissen Bldg-Donkey Kicks, Long Branch Trail Sign-Mike Tysons; Down cobble stone path to Benches-Box Jumps<\/p>\n
Mosey to Field from Benches: Wind sprints with increasing Burpees at each tree (7 trees)\u00a0 \u00a0 1 Heels to Heaven 1 WWII, 2 Heels to Heaven 2 WWII…10 Heels to Heaven 10 WWII<\/p>\n
Absolution x10 in cadence and then 10 OYO.<\/p>\n
Popcorn Mary<\/p>\n
Announcements: Collecting items for Moms in shelters for Mothers Day, See Twitter<\/p>\n
Prayer Requests: Kids with special needs, their parents and the parents’ marriages<\/p>\n
NNM:\u00a0 Aside from all the train traffic, it was a beautiful day to get in a workout at Urban Assault.\u00a0 When I saw the fine group of men that had assembled, I knew the Q would be on the right track. At first glance, it seemed the West Forsyth Men’s Lacross team was posting, but it was just Bevo with some fine lettuce hanging out of his ball cap. After the Pax had their tickets punched at the Dip Station, the workout started to really pick up steam.\u00a0 Turnover was railing against all the merkins, but didn’t seem to have trouble finishing the ATMs. We had stationed ourselves for a some good abdominal work under the trellises, but had to engineer an Omaha quickly.\u00a0 To avoid being on the wrong side of the tracks as the train approached, Post Hole set the pace and proved that the Dash Pax truly are faster that a speeding train. With the workout about to be derailed, the Pax headed for the Nissen building and things seemed to get back on line.\u00a0 Robocop and Chisel, in their usual form, just quietly and efficiently got the work done.\u00a0 You could say there was really low-commotion out of the two of them. As the steam from the Toot Canal began to settle over Mary, Thistle slaughtered up. We thought he had lost tack of time, but had just lost his train of thought and posted after the train had left the station.\u00a0 Enjoyed spending the start of my day with you Guys.<\/p>\n
Cheesesteak, I left the keys at Platform 9 3\/4.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Warmarama;\u00a0 The usual with a nice dose of stretching mixed in Mosey to Rock Wall; 10 Dips in cadence, 10 tempo Derkins in cadence 10 Ranger Merkins OYO\u00a0 \u00a0Repeat x2 Mosey to Front of Coal Pit; 1 WWII\/1 double count American Hammer, 2 WWII\/2DC American Hammers…5 WWII\/5 DC American Hammers Mosey to end of Coal […]<\/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":[91],"tags":[102],"class_list":["post-8848","post","type-post","status-publish","format-standard","hentry","category-urban-assault","tag-f3winstonsalem"],"acf":{"q":"Drip","date":"5\/3\/19","pax":"Turnover (WB), Thistle (WD), Bevo, Dr. Toot Canal, RoboCop, Chisel, Post Hole, Drip "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8848","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=8848"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8848\/revisions"}],"predecessor-version":[{"id":8849,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8848\/revisions\/8849"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8848"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8848"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8848"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}