{"id":10076,"date":"2019-09-04T08:57:10","date_gmt":"2019-09-04T12:57:10","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10076"},"modified":"2019-09-04T08:57:10","modified_gmt":"2019-09-04T12:57:10","slug":"tres-blockheads","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/tres-blockheads\/","title":{"rendered":"Tres Blockheads"},"content":{"rendered":"<p><b>Warm-o-rama\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IST x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abee Vigoda x 6 OC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Copperhead Squat x 10 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\">Parking Lot Line Work\n<ul>\n<li>20 parking spots, perform exercise at line and mosey to the end and back in between.<\/li>\n<li>Upon return, get block and move to next line<\/li>\n<li>Lines 20 &#8211; 11, perform 20,19,18,17,16,15,14,13,12,11 reps of bent over rows.<\/li>\n<li>Lines 10 &#8211; 1, perform 10 Military Press.<\/li>\n<li>Turn around.<\/li>\n<li>Lines 1-10, perform 20,19,18,17,16,15,14,13,12,11 reps of curls.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\">American Hammer x 20 IC<\/li>\n<li>Penguin Crunch x 20 IC<\/li>\n<li>Mutton Crunch x 20 IC L\/R<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\">YHC Took us out lifting up prayers spoken and unspoken and giving thanks for the cooler weather.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\">Original planned beatdown was scrapped as 4 minimum were needed&#8230; will save for later!<\/li>\n<li>Grand total of 1.6 miles this AM.<\/li>\n<li>Lots of reps of one exercise gets HARD.<\/li>\n<li>Great to hang out with @BLS for the first time in a while, learned he works at Inmar with Landshark (hope to see you soon!).<\/li>\n<li>@Schneider is all kinds of tough, and should be considered the true #Nantan of @F3WeFoCo&#8230; clearly he&#8217;s the responsible brother between him and @SourMash!<\/li>\n<li>Speaking of @SourMash, he and @Harden and @Katniss (aka @WeFoCo-Ramses) went on a 10K training 2 mile run, only @Harden stayed for Mary.<\/li>\n<li>Strong Work, men! Always a pleasure to be back in my old Clemmons stomping grounds!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-rama\u00a0 SSH x 20 IC IST x 20 IC Abee Vigoda x 6 OC Copperhead Squat x 10 IC &nbsp; The Thang Parking Lot Line Work 20 parking spots, perform exercise at line and mosey to the end and back in between. Upon return, get block and move to next line Lines 20 &#8211; 11, [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[127],"class_list":["post-10076","post","type-post","status-publish","format-standard","hentry","category-the-distillery","tag-f3wefoco"],"acf":{"q":"Van Gogh","date":"08\/29\/2019","pax":"Schneider, Blue Light Special, Van Gogh"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10076","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10076"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10076\/revisions"}],"predecessor-version":[{"id":10078,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10076\/revisions\/10078"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10076"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10076"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10076"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}