{"id":11947,"date":"2020-03-24T12:34:37","date_gmt":"2020-03-24T16:34:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11947"},"modified":"2020-03-24T12:40:08","modified_gmt":"2020-03-24T16:40:08","slug":"virtual-q-for-conspiracy-mayhem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/virtual-q-for-conspiracy-mayhem\/","title":{"rendered":"Virtual Q for conspiracy\/mayhem"},"content":{"rendered":"<p style=\"font-weight: 400\">Virtual workout<\/p>\n<p style=\"font-weight: 400\">To celebrate the start of social distancing, week #2, here is your virtual Q. I wrote it to be FNG (friendly new guy) friendly, so feel to share or forward to anyone that may be interested.<\/p>\n<p>Select a track or a block of your neighborhood (bonus points for a block that involves lots of hills!). Workout involves running around said location, stopping along the way for 4 pain stations at which you will perform the exercises described below. Continue repeating the circuit for 45 minutes.<\/p>\n<p>Enjoy<\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400\">Stop #1<\/p>\n<ul style=\"font-weight: 400\">\n<li><strong>Iron Mikes<\/strong> x10 &#8211; A much cooler name for &#8220;jump lunges&#8221;, &#8220;lunge jumps&#8221;, or &#8220;scissors jumps&#8221;&#8230; performed in various military units as a grinder exercise. A 4-count exercise: ONE- left leg lunge, TWO- jump up from lunge position reversing legs in the air, THREE- right leg lunge, FOUR- jump up from lunge position reversing legs in air&#8230;<\/li>\n<li><strong>Heels to Heaven<\/strong> x20 \u2013 4-count exercise while laying on back, hands at side or under butt: ONE- legs extended, feet 6 inches off the ground, TWO- bring knees to chest, THREE- extend legs straight into the air, lifting but off the ground, FOUR- knees to chest, returning to position one<\/li>\n<li><strong>BTTW<\/strong> x30 sec \u2013 find a sturdy vertical surface (i.e. wall, tree, etc.), assume a handstand position and place feet on wall for balance, support, adjust lean angle as needed<\/li>\n<\/ul>\n<p style=\"font-weight: 400\">Stop #2<\/p>\n<ul style=\"font-weight: 400\">\n<li><strong>WMD<\/strong> x10 \u2013 a series of three push-ups, first with hands wide apart, second with hands at regular width, and third with hands forming a diamond under your face. To be performed in rapid sequence.<\/li>\n<li><strong>American Hammer<\/strong> x20 &#8211; While on your butt in partial sit up position with heals just off the ground, twist at the waist so that both hands held together almost touch the ground beside your waist, alternating in cadence from side to side. Hold a brick in your hands for bonus points.<\/li>\n<li><strong>Low plank<\/strong> x30 sec \u2013 plank position, on your elbows, back straight<\/li>\n<\/ul>\n<p style=\"font-weight: 400\">Stop #3<\/p>\n<ul style=\"font-weight: 400\">\n<li><strong>Burpee<\/strong> x10 &#8211;\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=ATaJwxtgaww\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.youtube.com\/watch?v%3DATaJwxtgaww&amp;source=gmail&amp;ust=1585153638348000&amp;usg=AFQjCNHh7WpWfC4ZOfulXE3zTWqKNiTU_w\">https:\/\/www.youtube.com\/watch?v=ATaJwxtgaww<\/a><\/li>\n<li><strong>Sit ups<\/strong> x20 \u2013 full range of motion sit up<\/li>\n<li><strong>6 inches<\/strong> x30 sec \u2013 on your back, hold feet 6 inches off the ground.<\/li>\n<\/ul>\n<p style=\"font-weight: 400\">Stop #4<\/p>\n<ul style=\"font-weight: 400\">\n<li><strong>Carolina Dry Dock<\/strong> x10 &#8211; Modified push-up. Bend only your elbows, allowing body to drop head toward hands without lowering your butt<\/li>\n<li><strong>Freddie Mercury<\/strong> x20 &#8211; bicycle sit-up. Alternate extending legs and arms in a bicycling motion during the sit-up.<\/li>\n<li><strong>Al gore<\/strong> x30 sec &#8211; Pretend to hug a tree from the squat position<\/li>\n<\/ul>\n<p>That&#8217;s all folks!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Virtual workout To celebrate the start of social distancing, week #2, here is your virtual Q. I wrote it to be FNG (friendly new guy) friendly, so feel to share or forward to anyone that may be interested. Select a track or a block of your neighborhood (bonus points for a block that involves lots [&hellip;]<\/p>\n","protected":false},"author":213,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82,83],"tags":[],"class_list":["post-11947","post","type-post","status-publish","format-standard","hentry","category-conspiracy","category-mayhem"],"acf":{"q":"palin","date":"3\/25\/20","pax":"All PAX in F3Nation"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11947","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11947"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11947\/revisions"}],"predecessor-version":[{"id":11950,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11947\/revisions\/11950"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11947"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11947"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11947"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}