{"id":9259,"date":"2019-06-08T16:37:21","date_gmt":"2019-06-08T20:37:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9259"},"modified":"2019-06-08T16:37:21","modified_gmt":"2019-06-08T20:37:21","slug":"no-rain-but-we-still-ended-up-soaked-at-purgatory","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/06\/no-rain-but-we-still-ended-up-soaked-at-purgatory\/","title":{"rendered":"No Rain but we still ended up soaked at Purgatory!!!"},"content":{"rendered":"

Warm-o-Rama:<\/b><\/span><\/p>\n

SSH x 20<\/span><\/p>\n

Imperial Walkers x 20<\/span><\/p>\n

Abe Vagoda x 5<\/span><\/p>\n

Whirley x 20<\/span><\/p>\n

Arm Swirly Things x 10 F then B<\/span><\/p>\n

Seal Claps x 10<\/span><\/p>\n

Overhead Claps x 10<\/span><\/p>\n

The Thang:<\/b><\/span><\/p>\n

Mosey <\/b>to rock pile <\/span><\/p>\n

Partner up for Diego<\/b><\/span><\/p>\n

one partner works on the exercise and the other runs around the island then trade.<\/span><\/p>\n

100 – ‘Merkins <\/span><\/p>\n

150 – Overhead press w\/ Rock<\/span><\/p>\n

200 – LBC <\/span><\/p>\n

250 – Rock Curls <\/span><\/p>\n

300 – Squats w\/ Rock<\/span><\/p>\n

Mosey <\/b>to lido deck<\/span><\/p>\n

9 Layer Dip<\/b> <\/span><\/p>\n

Upper body, lower body, abs<\/span><\/p>\n

Dips x 15<\/span><\/p>\n

Right Leg Step Ups x 15<\/span><\/p>\n

LBC x 15<\/span><\/p>\n

Derkins x 15<\/span><\/p>\n

Left Leg Step Ups x 15<\/span><\/p>\n

Low Flutter x 15<\/span><\/p>\n

Erkins x 15<\/span><\/p>\n

Squats x 15<\/span><\/p>\n

Box Cutter x 15<\/span><\/p>\n

Repeat but x 10, then 5<\/span><\/p>\n

F3 deck Tabata, short version<\/b><\/span><\/p>\n

20s exercise 10s rest 2 reps per excercise<\/span><\/p>\n

Monkey Humpers<\/span><\/p>\n

Carolina Dry Dock<\/span><\/p>\n

Standing lunge<\/span><\/p>\n

Alternating side squat<\/span><\/p>\n

Mosey<\/b> to bus lot<\/span><\/p>\n

Mary<\/b><\/span><\/p>\n

called by pax in the round<\/span><\/p>\n

Muton crunch right over left x 10 YHC<\/span><\/p>\n

flip flop x 10<\/span><\/p>\n

Penguin crunch x 20 Undertow<\/span><\/p>\n

Crunchy Frog x 20 Splash<\/span><\/p>\n

Superman, Banana Beaustaph<\/span><\/p>\n

Lots of good MC brought on by Diego. Some did not listen well about picking a rock for LOTS of Reps, and others just muscled though it.<\/span><\/p>\n

Announcements<\/b><\/span><\/p>\n

Splash announced \u201cThat was Terrible\u201d<\/span><\/p>\n

Singing Cowboy has 3 consecutive Qs this week Flat Line on Tuesday, Bells & Whistles on Wednesday, and WIB on Thursday.\u00a0 <\/span>He threw down the gauntlet and Dared any and all\u00a0 <\/span>PAX to come to all 3.<\/span><\/p>\n

Boomerang has Q at Parliament on Tuesday<\/span><\/p>\n

Inkspot has Q at Outhouse on Monday <\/span><\/p>\n

Plunger\u2019s dad is doing well<\/span><\/p>\n

Bluto is recovering well from his procedure in Colombia<\/span><\/p>\n

Green Acres is recovering well from shoulder surgery<\/span><\/p>\n

Schmedfest coming up in August<\/span><\/p>\n

Prayers for<\/span><\/p>\n

Graduates and Teachers<\/span><\/p>\n

Pony\u2019s college senior that is having some neurological issues that Undertow is helping with.<\/span><\/p>\n

Special needs children <\/span><\/p>\n

Pony recommended reading a FaceBook post from Burlap\u2019s M. he says it is very inspirational, and their Daughter is starting at UNCG in the fall.<\/span><\/p>\n

Thank you all for reading, and a big thanks to those that came out this morning. It is great getting to spend time with you all.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-o-Rama: SSH x 20 Imperial Walkers x 20 Abe Vagoda x 5 Whirley x 20 Arm Swirly Things x 10 F then B Seal Claps x 10 Overhead Claps x 10 The Thang: Mosey to rock pile Partner up for Diego one partner works on the exercise and the other runs around the island then […]<\/p>\n","protected":false},"author":380,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,94],"tags":[],"class_list":["post-9259","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"D-Day","date":"June 8th, 2019","pax":"Undertow, Splash, Beaustaph(WB), Sgt. Schultz, Boomerang, Spamalot, Pony Express, Inkspot(WD), Singing Cowboy, D-Day(Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9259","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\/380"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9259"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9259\/revisions"}],"predecessor-version":[{"id":9260,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9259\/revisions\/9260"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9259"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9259"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9259"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}