{"id":10479,"date":"2019-10-09T16:22:41","date_gmt":"2019-10-09T20:22:41","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10479"},"modified":"2019-10-09T16:25:19","modified_gmt":"2019-10-09T20:25:19","slug":"warmup-the-bells","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/10\/warmup-the-bells\/","title":{"rendered":"Warmup the Bells!"},"content":{"rendered":"

Warm-o-rama.<\/b><\/p>\n

Exercise x 10 IC \/ Merkins x 5 IC<\/span><\/i><\/p>\n

    \n
  1. SSH \/ Regular<\/span><\/li>\n
  2. Whirlies \/ Diamond<\/span><\/li>\n
  3. Squats \/ Ranger<\/span><\/li>\n
  4. Mountain Climbers \/ Crucible<\/span><\/li>\n
  5. Peter Parkers \/ Wide<\/span><\/li>\n
  6. Imperial Storm Troopers \/ Regular<\/span><\/li>\n
  7. Toy Soldiers \/ Diamond<\/span><\/li>\n
  8. Michael Phelps \/ Ranger<\/span><\/li>\n
  9. WWII \/ Crucible<\/span><\/li>\n
  10. Abe Vigoda \/ Wide<\/span><\/li>\n<\/ol>\n

     <\/p>\n

    Beatdown.<\/b><\/p>\n

    All exercises x 10 IC.\u00a0 Leave the weight where it is and move on to the next exercise.\u00a0 That\u2019s right. The weight stays with the exercise. Weights were randomly placed with the exercises.\u00a0 Deal with it.<\/span><\/i><\/p>\n

    After every 5th exercise, sprint the width of the parking lot twice.<\/span><\/i><\/p>\n

      \n
    • Goblet Squat<\/span><\/li>\n
    • R Upright Row<\/span><\/li>\n
    • L Upright Row<\/span><\/li>\n
    • Kettlebell Thruster<\/span><\/li>\n
    • R Curl<\/span><\/li>\n
    • L Curl<\/span><\/li>\n
    • R Lunge<\/span><\/li>\n
    • L Lunge<\/span><\/li>\n
    • R Overhead Press<\/span><\/li>\n
    • L Overhead Press<\/span><\/li>\n
    • Kettlebell Swing<\/span><\/li>\n<\/ul>\n

       <\/p>\n

      Finished.<\/b><\/p>\n

       <\/p>\n

      Announcements:<\/b><\/p>\n

        \n
      • Data is running in the Army 10-miler this weekend.<\/span><\/li>\n
      • Craft Crawl this Sunday.\u00a0 Ask The Vig about it.<\/span><\/li>\n<\/ul>\n

         <\/p>\n

        Prayers:<\/b><\/p>\n

          \n
        • Prayers for all the school kids.<\/span><\/li>\n
        • Zuck\u2019s dad.<\/span><\/li>\n
        • Burns is having kids!<\/span><\/li>\n
        • Offsides and his daughter.<\/span><\/li>\n
        • Zuckerberg took us out.<\/span><\/li>\n<\/ul>\n

           <\/p>\n

          Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

          Warm-o-rama. Exercise x 10 IC \/ Merkins x 5 IC SSH \/ Regular Whirlies \/ Diamond Squats \/ Ranger Mountain Climbers \/ Crucible Peter Parkers \/ Wide Imperial Storm Troopers \/ Regular Toy Soldiers \/ Diamond Michael Phelps \/ Ranger WWII \/ Crucible Abe Vigoda \/ Wide   Beatdown. All exercises x 10 IC.\u00a0 Leave […]<\/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":[81,112,113],"tags":[],"class_list":["post-10479","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-bootcamp","category-pain-stations"],"acf":{"q":"Zima","date":"10\/9\/19","pax":"Lace, TSA, Bluto, Closer, The Singing Cowboy, Data, Whirly, Zuckerberg, Manscape (WD), Burns (WB), Lemming, Zima (Q for the week)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10479","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=10479"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10479\/revisions"}],"predecessor-version":[{"id":10484,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10479\/revisions\/10484"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10479"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}