{"id":12209,"date":"2020-05-27T16:51:02","date_gmt":"2020-05-27T20:51:02","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12209"},"modified":"2020-05-27T16:51:02","modified_gmt":"2020-05-27T20:51:02","slug":"chase-the-spam","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/05\/chase-the-spam\/","title":{"rendered":"Chase the Spam"},"content":{"rendered":"<p><b>Warm-o-rama.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mosey up the Hill to Nowhere to grassy area<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400\">Exercise x 10 IC \/ Merkins x 5 IC<\/span><\/i><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">SSH \/ Regular<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Whirlies \/ Diamond<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Squats \/ Ranger<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mountain Climbers \/ Crucible<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Peter Parkers \/ Wide<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Imperial Storm Troopers \/ Regular<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Toy Soldiers \/ Diamond<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Michael Phelps \/ Ranger<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">WWII \/ Crucible<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Windmills \/ Wide<\/span><\/li>\n<\/ol>\n<p><b>Beatdown.<\/b><\/p>\n<p><span style=\"font-weight: 400\">Mosey to the top of Hill to Nowhere for <\/span><b>Superman Burpees<\/b><span style=\"font-weight: 400\"> x 3 (chosen by Spam).<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Indian Bear Crawl<\/b><span style=\"font-weight: 400\"> down Hill to Nowhere (3 rounds were all we could take).\u00a0\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Clap Burpees<\/b><span style=\"font-weight: 400\"> x 12 (Chosen by High Cotton).<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Mosey the rest of the way down.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>180 Degree Burpees<\/b><span style=\"font-weight: 400\"> x 20 (Chosen by Spam)<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Shuttle Run \/ Chase the Spam.\u00a0 The idea was to start at one end of the parking lot and do a shuttle run. Curb 1 &#8211; Parking Space &#8211; Curb 1 &#8211; Middle Line &#8211; Curb 1 &#8211; Other Parking Space &#8211; Curb 1 &#8211; Curb 2 &#8211; Curb 1.<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">This was fun&#8230;not!\u00a0 Spam, the beast that he is, was instructed to do 15 reps of each exercise at each station, while High Cotton and Zima only did 10.\u00a0 However, the little peoples\u2019 goal was to complete the circuit twice, doing less reps, before Sir Spamalot could do it once, with increased reps.\u00a0 Of course, that goal was a bit lofty as the Nantan handily beat the other two in their feeble pursuit.<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curb 1:<\/span><b> Bobby Hurleys<\/b><span style=\"font-weight: 400\"> x 10 or 15 OYO<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">End of Parking Space: <\/span><b>Spider Merkins<\/b><span style=\"font-weight: 400\"> x 10 or 15 OYO<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Middle Line: <\/span><b>Mountain Climbers<\/b><span style=\"font-weight: 400\"> x 10 or 15 OYO<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">End of Parking Space: <\/span><b>Iron Mikes<\/b><span style=\"font-weight: 400\"> x 10 or 15 OYO<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curb 2: <\/span><b>Mike Tysons<\/b><span style=\"font-weight: 400\"> x 10 or 15 OYO<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Hand Release Burpees<\/b><span style=\"font-weight: 400\"> x 11 (Chosen by High Cotton).<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Shelter:<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Find a rock<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Step Ups x 10 OYO<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Rock Thrusters x 10 OYO<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dips x 10 OYO<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Box Jumps x 10 OYO (no rock)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Derkins x 10 OYO (no rock)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Overhead Squat \/ Curl \/ Overhead Press Combo x 10 OYO<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Low Flutter with a Push Press x 20 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Low Dollies with rock x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pickle Pounders x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Straight Leg LBC with rock x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heels to Heaven x 20 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>FINISHED.<\/b><\/p>\n<p><span style=\"font-weight: 400\">Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-rama. Mosey up the Hill to Nowhere to grassy area Exercise x 10 IC \/ Merkins x 5 IC SSH \/ Regular Whirlies \/ Diamond Squats \/ Ranger Mountain Climbers \/ Crucible Peter Parkers \/ Wide Imperial Storm Troopers \/ Regular Toy Soldiers \/ Diamond Michael Phelps \/ Ranger WWII \/ Crucible Windmills \/ Wide [&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":[112,83],"tags":[],"class_list":["post-12209","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":"Zima","date":"5\/27\/20","pax":"High Cotton, Spamalot (WD), Zima (WB, Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12209","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=12209"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12209\/revisions"}],"predecessor-version":[{"id":12211,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12209\/revisions\/12211"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12209"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12209"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12209"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}