WARMORAMA
\nSSH x 20 IC
\nWindmill x 5 IC
\nIST x 15 IC
\nMerkins x 15 IC<\/p>\n
THE THANG
\nBear Hunt
\nPax partner up by size. 1 does 10 burpees while 2 does a bear crawl away from the start point. When 1 finished burpees, he moseys to catch 2 and partner carries him back to start.
\nRock Pile
\nAll PAX grab a rock. Curls x 10 IC, Rotate to right for a new rock, Squats x 10 IC, rotate right, Skull Crushers x 10 IC. John Cusak to the trailers and repeato the exercises. Then John Cusak back to asphalt drive and repeato the exercises with 8 reps ea.
\nWheel of Animal Walk
\nTraveling in a square around the flag pole, first leg is duck walk with Merkins x 20 OYO at the end. Second leg is crawl bear with Squats x 20. Third leg is frog hop with Merkins x 20. Fourth leg is crab walk with Squats x 20. Repeato for two complete rounds.<\/p>\n
MARY
\nLow slow flutter, heels to heaven, penguin crunch, mutton crunch, heels to heaven, peter parker, Russian \u2018trump\u201d twist, merkins, and Ring of Fire (aka Guantanamo) made for a \u201cmanly minute (or 15) of Mary.\u201d<\/p>\n
COT
\nAnnouncements: VanGogh has Q at urban assault tomorrow if anyone wants a bootcamp workout. (I don\u2019t know why you would, but whatever).
\nPurgatory on Saturday at Speas. Contact Palin if you are in town and can Q.
\nConvergence on Monday with two time options. 0530 at The Estate as usual, 0700 at Outhouse for those who can sleep in. Bonus points for those who double down!
\nPrayers today for Undertow\u2019s parents, those struggling with addiction, guidance and peace for the men staying at Samaritan Ministries, and safe travels for any PAX who are out of town this weekend.
\nI really appreciate the time with my brothers this morning..even in the rain. Have a great Memorial Day weekend. Be safe and be thankful. The freedom that we enjoy in this country did not come easily. A good many brave men and women have given their lives to get us to this point and for them, we should all be thankful!
\nB? – out<\/p>\n","protected":false},"excerpt":{"rendered":"
WARMORAMA SSH x 20 IC Windmill x 5 IC IST x 15 IC Merkins x 15 IC THE THANG Bear Hunt Pax partner up by size. 1 does 10 burpees while 2 does a bear crawl away from the start point. When 1 finished burpees, he moseys to catch 2 and partner carries him back […]<\/p>\n","protected":false},"author":118,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-9083","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Bueller?","date":"05\/23\/2019","pax":"Wobegon, Palin, Van Gogh, Undertow, Bueller?(Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9083","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\/118"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9083"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9083\/revisions"}],"predecessor-version":[{"id":9084,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9083\/revisions\/9084"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9083"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9083"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9083"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}