{"id":11924,"date":"2020-03-20T14:06:33","date_gmt":"2020-03-20T18:06:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11924"},"modified":"2020-03-20T14:06:33","modified_gmt":"2020-03-20T18:06:33","slug":"virtual-charlie-fox-trot-pre-blast","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/virtual-charlie-fox-trot-pre-blast\/","title":{"rendered":"Virtual Charlie Fox Trot Pre-Blast"},"content":{"rendered":"

Warm-o-rama<\/strong><\/p>\n

SSH X 15<\/span><\/p>\n

Whirly w\/ Clap x 15<\/span><\/p>\n

Arm Swirly Thing (F) x 15\u00a0<\/span><\/p>\n

Arm Swirly Thing (Rv) x 15<\/span><\/p>\n

ISW x 15<\/span><\/p>\n

Merkins x 15<\/span><\/p>\n

Jack Reachers x 15<\/span><\/p>\n

 <\/p>\n

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

DQ\u2019s Special Wrestling Drills<\/span><\/em><\/p>\n

 <\/p>\n

Alternating Lunges (aka Single Legs) x 20 each leg<\/span><\/p>\n

Run to a landmark and return<\/span><\/p>\n

Alternating Reverse Lunges (aka Single Leg Defense) x 20 each leg<\/span><\/p>\n

Run to a landmark and return<\/span><\/p>\n

Prisoner Get-ups x 20\u00a0<\/span><\/p>\n

Run to landmark and return<\/span><\/p>\n

Carolina Dry Docks x 20<\/span><\/p>\n

Run to landmark and return<\/span><\/p>\n

Repeato<\/span><\/p>\n

 <\/p>\n

60\u2019s favorites<\/span><\/em><\/p>\n

Wall sit for 30 seconds w\/ Jack Reachers<\/span><\/p>\n

Recover<\/span><\/p>\n

Alabama Prom Dates x 20<\/span><\/p>\n

Recover<\/span><\/p>\n

Wonderbra\u2019s x 20<\/span><\/p>\n

Pickle Pounders x 20<\/span><\/p>\n

Repeato<\/span><\/p>\n

9 Station Circuit (need coupon)<\/span><\/em><\/p>\n

    \n
  1. \u00a0Dips x 20<\/span><\/li>\n
  2. Merkins x 20<\/span><\/li>\n
  3. Step Ups x 20<\/span><\/li>\n
  4. Penguin Crunches x 20<\/span><\/li>\n
  5. Curls x 20<\/span><\/li>\n
  6. Squats x 20<\/span><\/li>\n
  7. LBC\u2019s x 20<\/span><\/li>\n
  8. Burpees x 5\u00a0<\/span><\/li>\n
  9. Mosey as far as desired and return<\/span><\/li>\n<\/ol>\n

    Repeato x 2 (or as many times as needed)<\/span><\/p>\n

    Mary<\/strong><\/p>\n

     <\/p>\n

      \n
    1. Gas Pumps x 15<\/span><\/li>\n
    2. Low Flutters x 15<\/span><\/li>\n
    3. Snow Angels x 15<\/span><\/li>\n
    4. 30 Second Plank<\/span><\/li>\n
    5. Box Cutter x 15<\/span><\/li>\n
    6. ABC\u2019s<\/span><\/li>\n<\/ol>\n

       <\/p>\n

      Finished<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

      Warm-o-rama SSH X 15 Whirly w\/ Clap x 15 Arm Swirly Thing (F) x 15\u00a0 Arm Swirly Thing (Rv) x 15 ISW x 15 Merkins x 15 Jack Reachers x 15   The Thang DQ\u2019s Special Wrestling Drills   Alternating Lunges (aka Single Legs) x 20 each leg Run to a landmark and return Alternating […]<\/p>\n","protected":false},"author":94,"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-11924","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Harden on behalf of Gucci stolen from DQ","date":"03\/21\/2020","pax":"TBD"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11924","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\/94"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11924"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11924\/revisions"}],"predecessor-version":[{"id":11925,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11924\/revisions\/11925"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}