{"id":11927,"date":"2020-03-20T20:52:18","date_gmt":"2020-03-21T00:52:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11927"},"modified":"2020-03-20T20:56:54","modified_gmt":"2020-03-21T00:56:54","slug":"the-schultzy-shake","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/the-schultzy-shake\/","title":{"rendered":"The Schultzy Shake"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>Still feeling the burn from the Bert earlier in the week, it gave YHC some Iron Pax inspiration for our Impossible Situation Virtual Beatdown:\u00a0<b>The Schultzy Shake!\u00a0<\/b>YHC also thought to name it after our own SGT Schultz, because well&#8230;. he\u2019s awesome,\u00a0loves Bootstrap Squats, and why not!?!!<\/p>\n<p>4 rounds gets you to 2.75 miles and 200 reps of each; the bonus 5th round will take you to a crazy 300 and 4 miles (which is why it\u2019s a bonus).<\/p>\n<p><b>Warmarama<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">IST x 20<\/span><\/li>\n<li><span style=\"font-weight: 400;\">SSH x 20<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Copper Head Squat x 20<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Whirlies with the Clap x 10<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Seal Clap x 20<\/span><\/li>\n<li><span style=\"font-weight: 400;\">400M mosey<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Beatdown<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p>Round 1)<\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Ranger Merkins x 20<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bootstrap Squats x 20<\/span><\/li>\n<li><span style=\"font-weight: 400;\">American Hammer x 20<\/span><\/li>\n<li><span style=\"font-weight: 400;\">400M run<\/span><\/li>\n<\/ul>\n<p>Round 2)<\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Ranger Merkins x 40<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bootstrap Squats x 40<\/span><\/li>\n<li><span style=\"font-weight: 400;\">American Hammer x 40<\/span><\/li>\n<li><span style=\"font-weight: 400;\">800M run<\/span><\/li>\n<\/ul>\n<p>Round 3)<\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Ranger Merkins x 60<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bootstrap Squats x 60<\/span><\/li>\n<li><span style=\"font-weight: 400;\">American Hammer x 60<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1200M run<\/span><\/li>\n<\/ul>\n<p>Round 4)<\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Ranger Merkins x 80<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bootstrap Squats x 80<\/span><\/li>\n<li><span style=\"font-weight: 400;\">American Hammer x 80<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1600M run<\/span><\/li>\n<\/ul>\n<p><b>BONUS:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Ranger Merkins x 100<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bootstrap Squats x 100<\/span><\/li>\n<li><span style=\"font-weight: 400;\">American Hammer x 100<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2000M run<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Feel free to comment here, Tweet @AyeYessir, text me, call me, email me, or talk to YHC in person (6ft distance) to complain anytime after doing this! Just remember, Drip asked me to make it painful!<\/p>\n<p>Miss being in the gloom with all you men. YHC is leaning heavy on the 3rd F these days to get through the lack of 2nd F. Praying for you all, and for our country!<\/p>\n<p>Van Gogh<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Still feeling the burn from the Bert earlier in the week, it gave YHC some Iron Pax inspiration for our Impossible Situation Virtual Beatdown:\u00a0The Schultzy Shake!\u00a0YHC also thought to name it after our own SGT Schultz, because well&#8230;. he\u2019s awesome,\u00a0loves Bootstrap Squats, and why not!?!! 4 rounds gets you to 2.75 miles and 200 [&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":[93],"tags":[139],"class_list":["post-11927","post","type-post","status-publish","format-standard","hentry","category-impossible-situation","tag-at-home"],"acf":{"q":"Van Gogh","date":"3\/21\/2020","pax":"All Pax, anytime"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11927","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=11927"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11927\/revisions"}],"predecessor-version":[{"id":11929,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11927\/revisions\/11929"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}