When Harden asked me to Q CFT a few months ago I figured that was as good as a time as any to travel out of my comfort zone in NoFoCo and head to the village.\u00a0 I figured I would bring enough burpees with me to not be invited back.\u00a0 I was fired during warm-o-rama so maybe I succeeded.\u00a0 Here is how it went.<\/p>\n
Mosey as soon as possible out of the #sexlot to the school lot for some warm-o-rama.<\/p>\n
SSH x 15 IC<\/p>\n
2 burpees<\/p>\n
IST x 15 IC<\/p>\n
4 burpees<\/p>\n
Whirly’s x 10 IC<\/p>\n
6 burpees<\/p>\n
Copperhead squats x 15 IC<\/p>\n
8 burpees<\/p>\n
Merkins x 10 IC<\/p>\n
10 burpees<\/p>\n
<\/p>\n
Mosey to bus loading area for 3 (5)-man grinders.\u00a0 2 rounds of each set<\/p>\n
People’s Chair w Jack Reachers – Crunchy Frog<\/p>\n
Rebound drill – CDD<\/p>\n
Donkey kicks – Dips<\/p>\n
Mike Tysons – American Hammers<\/p>\n
<\/p>\n
Mosey to field for Red Barchetta<\/p>\n
Run to end of field – 100 SSH<\/p>\n
Run back to start<\/p>\n
Run 75% of the way down – 75 MC<\/p>\n
Run back to start<\/p>\n
Run 50% of the way – 50 LBC<\/p>\n
Run back to start<\/p>\n
Run 25% of the way – 25 Merkins<\/p>\n
<\/p>\n
Mosey to corner of track for a burpee lap<\/p>\n
5 burpees at first corner<\/p>\n
5 HRurpees at 2nd<\/p>\n
5 Plack Jack burpees at 3rd<\/p>\n
5 MC burpees at 4th<\/p>\n
<\/p>\n
Mosey back to sexlot for La La Leggy<\/p>\n
squats x 20<\/p>\n
jump lunge\/Mary Katherine x 10 each leg<\/p>\n
Drop lunge x 10 each leg<\/p>\n
Squat jump x 20<\/p>\n
Calf raise x 20<\/p>\n
<\/p>\n
10 burpees<\/p>\n
Then finished with various Mary exercises<\/p>\n
-FIN<\/p>\n
<\/p>\n
Announcements – Shmedfest next Saturday<\/p>\n
Prayer requests – Starfish’s mother is in the hospital<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
When Harden asked me to Q CFT a few months ago I figured that was as good as a time as any to travel out of my comfort zone in NoFoCo and head to the village.\u00a0 I figured I would bring enough burpees with me to not be invited back.\u00a0 I was fired during warm-o-rama […]<\/p>\n","protected":false},"author":247,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92,116],"tags":[],"class_list":["post-9957","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot","category-wefoco"],"acf":{"q":"BALCO","date":"08\/17\/2019","pax":"Starfish, Fender, Quiver, Harden"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9957","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\/247"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9957"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9957\/revisions"}],"predecessor-version":[{"id":9958,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9957\/revisions\/9958"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9957"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9957"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9957"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}