{"id":10254,"date":"2019-09-17T09:56:40","date_gmt":"2019-09-17T13:56:40","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10254"},"modified":"2019-09-17T09:56:40","modified_gmt":"2019-09-17T13:56:40","slug":"a-block-party-sponsored-by-zima","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/a-block-party-sponsored-by-zima\/","title":{"rendered":"A Block Party Sponsored by Zima"},"content":{"rendered":"<p><b>Warm-o-rama.<\/b><\/p>\n<p><span style=\"font-weight: 400\">SSH, Toy Soldiers, Whirlies, Spider Merkins, IST<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Beatdown.<\/b><\/p>\n<p><span style=\"font-weight: 400\">While one of the PAX \u201cfarmer carries\u201d (or however the hell he feels like it) two cinder blocks around the track, the rest of the PAX do 7 reps of the following exercises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">WMDs<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Hand Slap Squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Full Extension Crunches<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Star Burpees<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lt. Dans<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mountain Climbers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heels to Heaven<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Knee Tuck Jumps<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mike Tysons<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pulse Lunges<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Plank Jacks<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Carolina Dry Docks<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Then everyone runs a lap together and the next guy takes the blocks.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Finished.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>Today\u2019s Q\u2019s Random Musings:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The hot topic of the day (read: very hot) was the continual chatter about the IronPAX Challenge.<\/span><\/li>\n<li><span style=\"font-weight: 400\">Many people commented on how easy this workout was, serving as a nice recovery from the #IPC on Saturday.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Announcements:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sexual Chocolate themed beatdown at Impossible Situation on Saturday.\u00a0 Breakfast and brews to follow at Footnote. There will be no daycare available.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Celebrate something to do with Spam and Splash on Saturday, November 30 at 7pm at Foothills Tasting Room.\u00a0 \u201cWait until you see the costumes.\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dough Joe\u2019s Donuts and Coffee Food Truck is opening a brick-and-mortar store on Wednesday in Reynolda Village.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Prayers:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">H.O.G. took us out.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-rama. SSH, Toy Soldiers, Whirlies, Spider Merkins, IST &nbsp; Beatdown. While one of the PAX \u201cfarmer carries\u201d (or however the hell he feels like it) two cinder blocks around the track, the rest of the PAX do 7 reps of the following exercises: WMDs Hand Slap Squats Full Extension Crunches Star Burpees Lt. Dans Mountain [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,76],"tags":[],"class_list":["post-10254","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-outhouse"],"acf":{"q":"Zima","date":"9\/16\/19","pax":"Spamalot (WD), Bevo, Burns (WB), Van Gogh, H.O.G., Zima (Q for the day)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10254","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10254"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10254\/revisions"}],"predecessor-version":[{"id":10256,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10254\/revisions\/10256"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10254"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10254"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10254"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}