{"id":11993,"date":"2020-03-31T11:54:29","date_gmt":"2020-03-31T15:54:29","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11993"},"modified":"2021-01-15T14:47:15","modified_gmt":"2021-01-15T18:47:15","slug":"pre-blast-for-conspiracy-mayhem-4-1","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/pre-blast-for-conspiracy-mayhem-4-1\/","title":{"rendered":"Pre-Blast for Conspiracy\/Mayhem 4.1"},"content":{"rendered":"<p>Alright boys.\u00a0 Time to put in some work.\u00a0 This beatdown comes to us courtesy of @F3LKN&#8217;s own Cousin Eddie.\u00a0 An Iron Pax style bloodbath that is sure to test your strength and stamina.\u00a0 Coupon will be required, but this is high reps so choose your weight wisely.<\/p>\n<p><strong>Warm Up<\/strong><\/p>\n<p>SSH x15<\/p>\n<p>IW x15<\/p>\n<p>Abe Vigoda x10<\/p>\n<p>Arm Swirly Things Front and Back x15<\/p>\n<p><strong>The THANG<\/strong><\/p>\n<p>10 Burpees<\/p>\n<p>Curls x30<\/p>\n<p>Overhead Press x30<\/p>\n<p>Skull Crusher x30<\/p>\n<p>Bent Over Row x30<\/p>\n<p>Chest Press x30<\/p>\n<p>10 Burpees, 25 Merkins<\/p>\n<p>Repeat 5 exercises x30<\/p>\n<p>10 Burpees, 25 Merkins, 50 Lunges (single count)<\/p>\n<p>Repeat 5 exercises x30<\/p>\n<p>10 Burpees, 25 Merkins, 50 Lunges (single count), 100 LBCs<\/p>\n<p>Repeat 5 exercises x30<\/p>\n<p>10 Burpees, 25 merkins, 50 Lunges (single count), 100 LBCs, 150 Squats<\/p>\n<p>Repeat 5 exercises x30<\/p>\n<p>Perform all exercises until 45 minutes is up.<\/p>\n<p><strong>Done.<\/strong><\/p>\n<p>Best of luck.\u00a0 Be sure to practice your #SocialDistancing.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Alright boys.\u00a0 Time to put in some work.\u00a0 This beatdown comes to us courtesy of @F3LKN&#8217;s own Cousin Eddie.\u00a0 An Iron Pax style bloodbath that is sure to test your strength and stamina.\u00a0 Coupon will be required, but this is high reps so choose your weight wisely. Warm Up SSH x15 IW x15 Abe Vigoda [&hellip;]<\/p>\n","protected":false},"author":491,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"class_list":["post-11993","post","type-post","status-publish","format-standard","hentry","category-pre-blast"],"acf":{"q":"Turnover","date":"4.1.20","pax":"TBD"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11993","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11993"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11993\/revisions"}],"predecessor-version":[{"id":11995,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11993\/revisions\/11995"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11993"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11993"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11993"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}