It was dark, it was humid, it was early.\u00a0 We gathered anyway in the gloom to get after it on hump day.\u00a0 Mosey to the track.<\/p>\n
Warm-up<\/strong>:\u00a0 15 IW’s.\u00a0 Enough of that.\u00a0 #StretchingIsOverrated<\/p>\n The Thang:<\/strong><\/p>\n A little something YHC picked up at F3 Charleston.\u00a0 AC\/DC’s Thunderstruck.\u00a0 Do SSH’s for song and perform a burpee when he says “thunder.”\u00a0 That’s 33 if you caught them all.\u00a0 #CrowdPleaser.<\/p>\n 4 Corners around the track, while avoiding other runners.\u00a0 Perform called exercises at each corner, concentrating on good form and not speed.<\/p>\n Lap 1:\u00a0 20 LBCs and 10 jump squats<\/p>\n Lap 2:\u00a0 20 monkey humpers and 10 low, slow squats<\/p>\n Lap 3:\u00a0 Burpees.\u00a0 Station 1= hand release x 10.\u00a0 Station 2 = double clutch (2 merkins) x 10.\u00a0 Station 3 = Scorpion x 10 (one leg up, 5 each leg), Station 4 = 8 count body builders in cadence.<\/p>\n Mosey to bottom of intimidator.\u00a0 Do some seal claps instead of a 10 count.<\/p>\n Triple Nickel:\u00a0 Run up to first stop sign.\u00a0 5 Molotov merkins (coming off ground with hands and feet on the upstroke).\u00a0 Run down and perform 5 burpees.\u00a0 Repeat for a total of 5 rounds.<\/p>\n Face downhill and perform 2 burpees OYO.\u00a0 #MuchHarderDownhill.\u00a0 For those playing along at home…100 burpees, even though Lambchop questioned my math.\u00a0 #MarketingGuysCannotAdd<\/p>\n Announcements: <\/strong>Shmedfest is Aug 24.\u00a0 Sign up for head count purposes.<\/p>\n NMM:\u00a0 <\/strong>Not a lot of mumblechatter this morning.\u00a0 33 burpees off the bat will do that to you.\u00a0 Everyone got after it.\u00a0 the PAX were running behind a FIA candidate for one of our laps.\u00a0 Being trailed by 15 sweaty PAX must be a little spooky. She was faster than us though, so we veered off.<\/p>\n Prayers for all the mass shootings.\u00a0 Let’s all show a little kindness to everyone.\u00a0 We have a whole lot more in common than different–can we at least acknowledge that and show a little love and respect?<\/p>\n Done.<\/p>\n","protected":false},"excerpt":{"rendered":" It was dark, it was humid, it was early.\u00a0 We gathered anyway in the gloom to get after it on hump day.\u00a0 Mosey to the track. Warm-up:\u00a0 15 IW’s.\u00a0 Enough of that.\u00a0 #StretchingIsOverrated The Thang: A little something YHC picked up at F3 Charleston.\u00a0 AC\/DC’s Thunderstruck.\u00a0 Do SSH’s for song and perform a burpee when […]<\/p>\n","protected":false},"author":18,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-9815","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Van Pelt","date":"08-07-2019","pax":"Glazer, Truck Stop, Lampchop, Cheesesteak, Blue Steel, Tar Heel, Greenspan, Schnitzel, Sac, Palin, Mutton, Posthole, Faulker, Razzie, Van Pelt"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9815","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\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9815"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9815\/revisions"}],"predecessor-version":[{"id":9817,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9815\/revisions\/9817"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9815"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9815"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9815"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}