Warp up:<\/p>\n
SSH, Steve Earl’s, Whirly w\/clap, Good Mornings, R leg over L and reach for your toes for a 10 count, switch and repeat, Abe Vigoda, IST<\/p>\n
Mosey to adjacent parking lot and perform various forms of transportation to rock pile to keep the running to a minimum. Toy Shoulders, Lunge Walk, Bear Crawl, Keroka.<\/p>\n
Pick a rock of whatever size you like and circle up. \u00a0Per Paloma request we would rotate to the R and back to the L ending with the rock you picked out. Curls for the Girls, Overhead press, \u00a0Bent over rows, \u00a0Skull crushers. After I \u00a0called 2 steps R Palin busted out with 2 hops this time so after that we hoped when switching. (Cha cha slide for those that don’t know). American Hammer w\/rock, Bench press.<\/p>\n
Carry rock up to wall. Balls to the wall for a Palin 10 count (Q’s mistake), wall sit for Wonder Bra’s, face wall for rebound drills, wall sit for Bus Drivers, Mike Tyson’s. Return rock.<\/p>\n
Mosey to Lido deck for 2 rounds of R leg step ups, Irkins, Dips, L leg step ups, Dirkins<\/p>\n
To the parking curb for fast feet and calf raises.<\/p>\n
Mosey to start for Sumo Drills and Mary. LBC’s, Penguin crunch, Roselitas, Low Flutter, Mutton Crunch L and R, Freddy Mercury’s, Alabama Prom Date (crowd pleaser).<\/p>\n
Announcements: 60 min has CFT on Saturday if anyone want to travel to WeFoCo.<\/p>\n
July 4th convergance, get with Burns to help Q. Looking for 2 pax to help with that. \u00a0Location TBD launch at 07:00.<\/p>\n
Prayers: \u00a0Boomerang and group traveling to Kenya.<\/p>\n
Palin questioned some of the warm up exercises saying they must be a WeFoCo thing. \u00a0All I \u00a0can say is head West to find out.<\/p>\n
Thanks for the opportunity Wobegon.<\/p>\n","protected":false},"excerpt":{"rendered":"
Warp up: SSH, Steve Earl’s, Whirly w\/clap, Good Mornings, R leg over L and reach for your toes for a 10 count, switch and repeat, Abe Vigoda, IST Mosey to adjacent parking lot and perform various forms of transportation to rock pile to keep the running to a minimum. Toy Shoulders, Lunge Walk, Bear Crawl, […]<\/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-9408","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Schneider","date":"6\/27\/19","pax":"Palin, Boomerang, 60 minutes, TPS, Ziggy Stardust, Von Trap, Pinto, Schneider. "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9408","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=9408"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9408\/revisions"}],"predecessor-version":[{"id":9412,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9408\/revisions\/9412"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9408"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9408"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9408"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}