Snookie was the weak link in this insane crew. \u00a0Well done fellas<\/p>\n
Warmarama: Jog a lap, side gallup, karaoke, toy soldier, backwards, 5 sun salutations<\/p>\n
Stations:<\/p>\n
1: 5 triple threat merkins (wide, ranger, diamond cadence count), 10 Jump Lunges (double count), 15 heels to heaven, 20 single count out and in jump squats (narrow to wide and back)<\/p>\n
2: 5 pull-ups, 10 hanging leg raises, 15 Horizontal pull-ups, 20 single count reach throughs in plank<\/p>\n
3: on all 4’s 10 lateral leg raises each side, 10 leg\/arm extensions each side, Sprint to top of hill, 30 double count fast feet, bound 100m, power skip 100m<\/p>\n
cool down back to station 1.<\/p>\n
Most Pax got in nearly 4 rounds, Snookie did not.<\/p>\n
Glad to hear our brothers in Seattle are doing so well! they are 2 weeks into Fia, and just start 2.0 workouts! \u00a0They are making it work and we here in the dash can learn from their family inclusion. \u00a0thanks for joining us paper-cut.<\/p>\n","protected":false},"excerpt":{"rendered":"
Snookie was the weak link in this insane crew. \u00a0Well done fellas Warmarama: Jog a lap, side gallup, karaoke, toy soldier, backwards, 5 sun salutations Stations: 1: 5 triple threat merkins (wide, ranger, diamond cadence count), 10 Jump Lunges (double count), 15 heels to heaven, 20 single count out and in jump squats (narrow to […]<\/p>\n","protected":false},"author":240,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-9410","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Snookie","date":"6-27-2019","pax":"Paper cut (pax from Seattle, welcome!), Turnover, Burns, Van Gough, HOG, Greenspan, Dr. Suess"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9410","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\/240"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9410"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9410\/revisions"}],"predecessor-version":[{"id":9411,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9410\/revisions\/9411"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9410"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9410"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9410"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}