{"id":12180,"date":"2020-05-24T22:03:01","date_gmt":"2020-05-25T02:03:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12180"},"modified":"2020-05-24T22:03:01","modified_gmt":"2020-05-25T02:03:01","slug":"the-phoenix-week-1-covid-19","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/05\/the-phoenix-week-1-covid-19\/","title":{"rendered":"The Phoenix Week 1 &#8211; COVID-19"},"content":{"rendered":"<p><em>Oops &#8230; Just realized this has been sitting in my drafts for the past week.\u00a0 Oops.<\/em><\/p>\n<p><b>Warm-o-rama.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">We probably did something.\u00a0 My guess is that there were 19 reps of a few exercises.<\/span><\/li>\n<\/ul>\n<p><b>Beatdown.<\/b><\/p>\n<p><span style=\"font-weight: 400\">A weight was required.\u00a0 A cinder block was recommended, but the PAX chose any weight they felt was sufficient.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">All exercises were to be performed for 19 reps.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>C &#8211; <\/b><span style=\"font-weight: 400\">Curls on Knees<\/span><\/p>\n<p><b>O &#8211;<\/b> <span style=\"font-weight: 400\">Overhead Squats (<\/span><i><span style=\"font-weight: 400\">weight held overhead<\/span><\/i><span style=\"font-weight: 400\">)<\/span><\/p>\n<p><b>V &#8211; <\/b><span style=\"font-weight: 400\">Vault Burpees (<\/span><i><span style=\"font-weight: 400\">the jump portion of the burpee is to be executed vertically over the weight in one direction and then reversed for the subsequent rep<\/span><\/i><span style=\"font-weight: 400\">)<\/span><\/p>\n<p><b>I &#8211; <\/b><span style=\"font-weight: 400\">In-N-Outs<\/span><\/p>\n<p><b>D &#8211; <\/b><span style=\"font-weight: 400\">Derkins (<\/span><i><span style=\"font-weight: 400\">feet on the weight<\/span><\/i><span style=\"font-weight: 400\">)<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>FINISHED.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>THOUGHTS.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Greenspan set the bar at 7 completed laps.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The PAX have two more chances to participate in this workout &#8211; once in June and once in July.\u00a0 Wait, are you serious??<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">See Spam for details about The Blackbeard Challenge over Memorial Day weekend in Greensboro.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">See Greenspan or The H.O.G. for details on their CSAUP.\u00a0 3 different workout options on Memorial Day.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>PRAYERS.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">$5 Footlong<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Oops &#8230; Just realized this has been sitting in my drafts for the past week.\u00a0 Oops. Warm-o-rama. We probably did something.\u00a0 My guess is that there were 19 reps of a few exercises. Beatdown. A weight was required.\u00a0 A cinder block was recommended, but the PAX chose any weight they felt was sufficient. &nbsp; All [&hellip;]<\/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":[112,76],"tags":[],"class_list":["post-12180","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-outhouse"],"acf":{"q":"Zima","date":"5\/18\/20","pax":"Greenspan (WB), Wobegon, Spamalot (WD), Zima (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12180","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=12180"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12180\/revisions"}],"predecessor-version":[{"id":12183,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12180\/revisions\/12183"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12180"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12180"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12180"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}