Introduction\u00a0<\/b><\/p>\n
Due to extreme Q laziness, this was a repeat of a workout done back in January with one minor revision – we skipped the 41 burpees mid-way through the beatdown.\u00a0 Spam and The H.O.G. were the only ones who got a second punch for their visitor card.\u00a0 Burlap did not show.\u00a0 Also, duly noted by the Spamtan, the weather was much more agreeable, making our ascent and descent of The Hill to Nowhere all that much safer.\u00a0 See, we are adjusting all kinds of safety guidelines in these odd times in which we are now living.\u00a0 One other difference, the Q so kindly allowed the PAX to select their own rocks.\u00a0 Some of the rock choices were quite the opposite than the Q would have chosen for certain individuals.\u00a0 Huh.<\/span><\/p>\n Warm-o-rama.<\/b><\/p>\n Beatdown.<\/b><\/p>\n There are 5 stations, each with a weighted exercise and a non-weigthed one on The Hill to Nowhere.\u00a0 IF you have the rock, do Exercise A; ELSE, do Exercise B.<\/span><\/p>\n <\/p>\n Each PAX was instructed to ascend the hill one station at a time and then return to the bottom.\u00a0 Then move back up the hill stopping at each station.\u00a0 On each lap up the hill, move the rock (and not anyone else\u2019s) up one station.\u00a0 For instance, on the third time up, the PAX would do HR Mike Tysons at the bottom (station 1), Lt. Dans at station 2, Rock Thrusters at station 3, and Overhead Press at station 4, then run back down to station 1.\u00a0 After climbing the entire hill for the last time, bring the rock back down, stopping at each station.<\/span><\/p>\n <\/p>\n Station One (Bottom): <\/b>Manmakers x 10, Hand Release Mike Tysons x 10<\/span><\/p>\n Station Two (300 feet up): <\/b>Rock Curls x 25, Lt. Dans x 10<\/span><\/p>\n Station Three (550 feet up): <\/b>Rock Thrusters x 25, WMDs x 15<\/span><\/p>\n Station Four (750 feet up): <\/b>Overhead Press x 25, Mountain Climbers x 50<\/span><\/p>\n Station Five (Top of Hill, 900 feet up): <\/b>Rock Squats x 25<\/span><\/p>\n <\/p>\n Lap 1:<\/span><\/p>\n <\/p>\n Lap 2:<\/span><\/p>\n <\/p>\n Lap 3:<\/span><\/p>\n <\/p>\n Lap 4:<\/span><\/p>\n <\/p>\n Lap 5:<\/span><\/p>\n <\/p>\n Lap 6 (coming back down):<\/span><\/p>\n <\/p>\n ** <\/b>Some of the mountain men even finished the entire circuit (nobody did last time) and proceeded to restart the climb.\u00a0 Although, I question whether they did one set or two sets of Manmakers when restarting.\u00a0 Hmm.<\/span><\/p>\n <\/p>\n FINISHED.<\/b><\/p>\n <\/p>\n THOUGHTS.<\/b><\/p>\n <\/p>\n PRAYERS.<\/b><\/p>\n <\/p>\n The H.O.G. took us out.<\/span><\/p>\n <\/p>\n Rock Dr<\/span><\/p>\n","protected":false},"excerpt":{"rendered":" Introduction\u00a0 Due to extreme Q laziness, this was a repeat of a workout done back in January with one minor revision – we skipped the 41 burpees mid-way through the beatdown.\u00a0 Spam and The H.O.G. were the only ones who got a second punch for their visitor card.\u00a0 Burlap did not show.\u00a0 Also, duly noted […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,83],"tags":[],"class_list":["post-12134","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":"Zima","date":"5\/13\/2020","pax":"The H.O.G. (WB), Offsides, Spamalot, THE Pony Express, High Cotton, Greenspan, Plunger, Root Canal (WD), Drama Queen, Zima (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12134","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12134"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12134\/revisions"}],"predecessor-version":[{"id":12136,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12134\/revisions\/12136"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12134"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12134"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12134"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
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