Warm-O-Rama:<\/p>\n
20 SSH, 20 IST, 20 WWC, 15 Merkins, 20 MCs, Lap around Bailey Park<\/p>\n
Mosey to patio behind Incendiary:<\/p>\n
20 dips-run to end of patio-1 Burpee-run back<\/p>\n
20 Irkins-run to end of patio-2 Burpese-run back<\/p>\n
20 Merkins-run to end of patio-3 Burpees-run back<\/p>\n
20 Derkins-run to end of patio-4 Burpees-run back<\/p>\n
20 dips-run to end of patio-5 Burpees<\/p>\n
Mosey to Vine St:<\/p>\n
20 Squats-run to stage-1 Burpee-run back<\/p>\n
20 Rt leg Lunges-run to stage-2 Burpees-run back<\/p>\n
20 Monkey Humpers-run to stage-3 Burpees-run back<\/p>\n
20 Lf leg Lunges-run to stage-4 Burpees-run back<\/p>\n
20 Squats-run to stage-5 Burpees<\/p>\n
Mosey to Train tracks:<\/p>\n
5 Pull ups-run up 1 block(forgot Burpees, no complaints) run back<\/p>\n
5 Knee ups-run up 1 block- run back<\/p>\n
5 Chin ups-run up 1 block- run back<\/p>\n
5 Straigh-leg raisess-run up 1 block- run back<\/p>\n
10 Pull ups<\/p>\n
Mosey back to start:<\/p>\n
5 burpees for the ones i forgot<\/p>\n
Mary around the circle-9 various exercises.<\/p>\n
Announcements:<\/p>\n
Cheesesteak needs UA Qs starting next week through the summer<\/p>\n
MC<\/p>\n
It was humid, lots of sweat, partially because we worked hard, mostly because it was humid.<\/p>\n
No official prayer requests at the end, but i think some were shared as we moseyed along.<\/p>\n
Chisel<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm-O-Rama: 20 SSH, 20 IST, 20 WWC, 15 Merkins, 20 MCs, Lap around Bailey Park Mosey to patio behind Incendiary: 20 dips-run to end of patio-1 Burpee-run back 20 Irkins-run to end of patio-2 Burpese-run back 20 Merkins-run to end of patio-3 Burpees-run back 20 Derkins-run to end of patio-4 Burpees-run back 20 dips-run to […]<\/p>\n","protected":false},"author":233,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-9417","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Chisel","date":"6\/28\/2019","pax":"Swiss Miss, Root Canal, Cheesesteak, $5 Footlong, Drip, Undertow, Turnover, TSA, Chisel(q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9417","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\/233"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9417"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9417\/revisions"}],"predecessor-version":[{"id":9419,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9417\/revisions\/9419"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9417"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9417"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9417"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}