Informed pax that it was an all AC\/DC playlist and that everytime Thunderstruck played we would perform 2 exercises. One everytime thunderstruck was mentioned and the other during the song.<\/p>\n
<\/p>\n
Warm up: \u00a0Whirly w\/clap, Abe Vigoda, IST, Arm Swirly F&B.<\/p>\n
1st time Thunderstruck perform SSH during song, perform Merkins when you hear thunderstruck.<\/p>\n
2nd time Thunderstruck perform Overhead claps during song, \u00a0perform burpies when you hear thunderstruck.<\/p>\n
3rd time Thunderstruck perform Seal claps during song, perform squats when you hear thunderstruck.<\/p>\n
KB exercises x 15, 3 sets of exercises then run to desired cone for distance.<\/p>\n
Round 1 KB swings, R clean jerk and press, L clean jerk and press<\/p>\n
Round 2 Overhead press, R leg lunge, L leg lunge<\/p>\n
Round 3 Curls, Bent rows, Amer. hammer<\/p>\n
Round 4 Bench press, Halos, Skull crushers<\/p>\n
Round 5 R arm press, bus drivers, \u00a0L arm press<\/p>\n
Round 6 R arm bent rows, L arm bent rows, Curls<\/p>\n
Round 7 Figure 8’s, R side lunge, L side lunge<\/p>\n
Repeat. \u00a0I believe we got back down to round 6 before 3rd Thunderstruck.<\/p>\n
No time for Mary.<\/p>\n
<\/p>\n
Announcements: \u00a0Gucci has TheDistillary tomorrow.<\/p>\n
Boomerang has CFT Saturday and didn’t know it. Good thing he showed up today as he didn’t get or ignored Hardens PM yesterday.<\/p>\n
Schmedfest in August. Watch the twitter.<\/p>\n
Prayers: \u00a0Those suffering from addiction as one of 60 min. friends lost a brother.<\/p>\n
Mine and SourMashe’s uncle who came down with some infections and was hospitalized. He’s also receiving cancer treatments.<\/p>\n
Somehow Boomerang didn’t know this was a KB workout and didn’t bring one. I sent him to get a block, but 60 min. had an extra dumbbell for him.<\/p>\n","protected":false},"excerpt":{"rendered":"
Informed pax that it was an all AC\/DC playlist and that everytime Thunderstruck played we would perform 2 exercises. One everytime thunderstruck was mentioned and the other during the song. Warm up: \u00a0Whirly w\/clap, Abe Vigoda, IST, Arm Swirly F&B. 1st time Thunderstruck perform SSH during song, perform Merkins when you hear thunderstruck. 2nd […]<\/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-9551","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Schneider","date":"7\/10\/19","pax":"Boomerang, Harden, 60 Minutes, Gucci, Schneider"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9551","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=9551"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9551\/revisions"}],"predecessor-version":[{"id":9552,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9551\/revisions\/9552"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9551"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9551"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9551"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}