{"id":11990,"date":"2020-03-30T19:59:04","date_gmt":"2020-03-30T23:59:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11990"},"modified":"2020-03-30T19:59:04","modified_gmt":"2020-03-30T23:59:04","slug":"out-like-a-lion","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/out-like-a-lion\/","title":{"rendered":"Out Like a Lion"},"content":{"rendered":"<p>Warmorama<\/p>\n<p>15 IC of all<\/p>\n<ul>\n<li>SSHs<\/li>\n<li>ISTs<\/li>\n<li>Arm Swirlies F\/R<\/li>\n<li>Abe Vigodas<\/li>\n<li>Whirlies w\/clap<\/li>\n<li>\u00a0Squats<\/li>\n<\/ul>\n<p>Find a spot with a wall &#8211; you will also need a broom, or rake, or crack in your driveway<\/p>\n<p>10x donkey kicks on wall<\/p>\n<p>20x side to side bunny hops across linear object or crack<\/p>\n<p>30x Jack Reachers while performing People&#8217;s Chair on wall<\/p>\n<p>REPEATO for 3 rounds<\/p>\n<p>Next find a space of 10-15 yards<\/p>\n<p>Point 1 ab exercises &#8211; 4 different modes of transport (modify as necessary) &#8211; point 2 at turn 4 burpees<\/p>\n<ul>\n<li>20 LBCs &#8211; bear crawl &#8211; 4 burpees &#8211; bear crawl back<\/li>\n<li>20 Freddie Mercs &#8211; crab walk &#8211; 4 burpees &#8211; crab walk back<\/li>\n<li>20 Low dollies &#8211; duck walk &#8211; 4 burpees &#8211; duck walk back<\/li>\n<li>\u00a020 low flutters &#8211; gator crawl(knee to elbow &#8211; get low) 4 burpees &#8211; gator crawl back<\/li>\n<\/ul>\n<p>Boxing\/Merkin combo<\/p>\n<p>25 jab\/crosses IC (rt) &#8211; jab on 123 and cross on count &#8211; get a good turn on cross.\u00a0 Bouncing options<\/p>\n<p>25 merkins<\/p>\n<p>25 jab\/cross (southpaw)<\/p>\n<p>25 merkins<\/p>\n<p>50 heavy bag punches &#8211; count each punch &#8211; keep core tight &#8211; good turns again<\/p>\n<p>25 merkins<\/p>\n<p>50 heavy bags<\/p>\n<p>25 merkins<\/p>\n<p>You should still have some time &#8211; but if you don&#8217;t who cares? Where are you going anyway?<\/p>\n<p>Grab a coupon of sufficient size<\/p>\n<p>15 IC<\/p>\n<ul>\n<li>curls<\/li>\n<li>overhead presses<\/li>\n<li>\u00a0bent over rows<\/li>\n<li>skull crushers<\/li>\n<\/ul>\n<p>REPEATO until time or exhaustion<\/p>\n<p>Have fun<\/p>\n<p>DQ<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmorama 15 IC of all SSHs ISTs Arm Swirlies F\/R Abe Vigodas Whirlies w\/clap \u00a0Squats Find a spot with a wall &#8211; you will also need a broom, or rake, or crack in your driveway 10x donkey kicks on wall 20x side to side bunny hops across linear object or crack 30x Jack Reachers while [&hellip;]<\/p>\n","protected":false},"author":191,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80],"tags":[],"class_list":["post-11990","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Drama Queen","date":"3\/31\/2020","pax":"TBD"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11990","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\/191"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11990"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11990\/revisions"}],"predecessor-version":[{"id":11991,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11990\/revisions\/11991"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11990"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11990"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11990"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}