{"id":10194,"date":"2019-09-12T15:59:41","date_gmt":"2019-09-12T19:59:41","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10194"},"modified":"2019-09-12T15:59:41","modified_gmt":"2019-09-12T19:59:41","slug":"circus-or-circuits","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/circus-or-circuits\/","title":{"rendered":"Circus or Circuits"},"content":{"rendered":"

YHC was trying to figure out how to stand up this morning after a 100 burpee beatdown and the Climb to Remember Event yesterday. So, the workout needed to be tough, but not killer. YHC was glad that two of the three other Pax were in a similar situation, which made it a lot easier to have a pretty solid workout without getting yelled at for it being to easy.<\/p>\n

The Warm-Up<\/strong><\/p>\n

SSH<\/p>\n

Abe Vigoda<\/p>\n

Whirly with a Clap<\/p>\n

Reverse Windmills<\/p>\n

Scorpions<\/p>\n

Squat leg stretches<\/p>\n

The Thang:<\/strong><\/p>\n

Circuit 1:\u00a0 5 minutes of 5 exercises 20 reps each<\/p>\n

    \n
  1. plank jacks<\/li>\n
  2. ISS Squats<\/li>\n
  3. WW2 sit-ups<\/li>\n
  4. Carolina Dry Docks<\/li>\n
  5. Carolina Dry Humper<\/li>\n<\/ol>\n

    Circuit 2: 3 Minute walking loop<\/p>\n

      \n
    1. Lunge Walk<\/li>\n
    2. Burpee Walk<\/li>\n
    3. Bear Crawl<\/li>\n
    4. Frog Jumps<\/li>\n<\/ol>\n

      Circuit 3: 1 minute for each Rock (2 Rocks) exercise<\/p>\n

        \n
      1. Alt Curls<\/li>\n
      2. Straight Arms Front\/Side<\/li>\n
      3. Alt Overhead press<\/li>\n
      4. Squats w\/ overhead press<\/li>\n
      5. Alt Chess Press<\/li>\n
      6. Sit-ups w\/ chess press<\/li>\n
      7. Alt Rock Merkins<\/li>\n<\/ol>\n

        Circuit 4: 1 Minute of each wall exercise<\/p>\n

          \n
        1. People’s chair\/jack reachers<\/li>\n
        2. Alt one leg people’s chair<\/li>\n
        3. Wall Merkins<\/li>\n
        4. BTTW Hold<\/li>\n
        5. BTTW Pickle Pounders<\/li>\n<\/ol>\n

          Circuit 5: 4 Minute of Hill Work<\/p>\n

            \n
          1. Bear Crawl up hill<\/li>\n
          2. Frog Hop Down Hill<\/li>\n<\/ol>\n

            FINISH<\/strong><\/p>\n

            COT<\/strong><\/p>\n

              \n
            • Remember Boomerang Sister<\/li>\n
            • Iron Pax Challenge Tomorrow 5:10 @ Hanes Park<\/li>\n
            • Iron Pax Challenge Saturday 6am @ Hanes Park<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

              YHC was trying to figure out how to stand up this morning after a 100 burpee beatdown and the Climb to Remember Event yesterday. So, the workout needed to be tough, but not killer. YHC was glad that two of the three other Pax were in a similar situation, which made it a lot easier […]<\/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-10194","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"9\/12\/2019","pax":"Boomerang, Burlap, Blue Steel, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10194","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=10194"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10194\/revisions"}],"predecessor-version":[{"id":10195,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10194\/revisions\/10195"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10194"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10194"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10194"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}