20 Pax came out to simple workout by YHC\u2019s first Q at Purgatory. YHC was a fill in last minute Q for Spam.<\/p>\n
Warm- Up<\/strong><\/p>\n SSH<\/p>\n Toy Soldier<\/p>\n Abe Vigoda<\/p>\n Windmill<\/p>\n Reverse Windmill<\/p>\n Scorpion<\/p>\n low squat hold<\/p>\n The Thang<\/strong><\/p>\n Mosey to Pool Deck<\/p>\n Do 40 of each exercise then run up the hill back to start each time<\/p>\n Overhead Clap<\/p>\n Lunge Jumps<\/p>\n ISS<\/p>\n V Ups<\/p>\n Erkins<\/p>\n Ranger Merkins<\/p>\n Mosey to Track<\/p>\n Partner up for Dora 200<\/p>\n Partner A runs around track while partner B does exercise then flapjack<\/p>\n 200 knees to chest jumps<\/p>\n 50 burpees<\/p>\n 200 LBC<\/p>\n Mosey back to start and grab a pole<\/p>\n R\/L side lateral pull ups<\/p>\n Pole Merkins<\/p>\n People\u2019s chair<\/p>\n finish<\/p>\n COT<\/strong><\/p>\n Pray for Cheesesteaks M with traumatic brain injury in Canada<\/p>\n Pray for those going to college<\/p>\n Schmedfest NEXT SATURDAY<\/p>\n Be a Site Q talk to Spam<\/p>\n Offside new Purgatory site Q<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" 20 Pax came out to simple workout by YHC\u2019s first Q at Purgatory. YHC was a fill in last minute Q for Spam. Warm- Up SSH Toy Soldier Abe Vigoda Windmill Reverse Windmill Scorpion low squat hold The Thang Mosey to Pool Deck Do 40 of each exercise then run up the hill back to […]<\/p>\n","protected":false},"author":527,"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-9961","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"8\/17\/2019","pax":"5 dollar footlong, bulldog, boomerang, Spamalot, Parkay, Burlap, Dday TPS, Sgt. Schultz, plunger, huckleberry, touch me not, offsides, high cotton, delt fire, splash, goofy, turnover, I beam, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9961","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\/527"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9961"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9961\/revisions"}],"predecessor-version":[{"id":9962,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9961\/revisions\/9962"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9961"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9961"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9961"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}