{"id":12721,"date":"2020-08-05T18:06:00","date_gmt":"2020-08-05T22:06:00","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12721"},"modified":"2020-08-05T18:06:00","modified_gmt":"2020-08-05T22:06:00","slug":"no-shame-for-the-size-of-my-weinke","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/08\/no-shame-for-the-size-of-my-weinke\/","title":{"rendered":"No Shame for the Size of My Weinke"},"content":{"rendered":"<p><b>Warm-o-rama.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">SSH, IST, Whirly with the Clap, Spider Merkins<\/span><\/li>\n<\/ul>\n<p><b>Beatdown.<\/b><\/p>\n<p><span style=\"font-weight: 400\">Pretty simple beatdown.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">PAX choice to start anywhere in the list of exercises and then move down the list after each exercise is completed.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ten sets of each exercise with traveling after each set to a spot and back roughly 25 yards away.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Set 1 = 10 reps, travel.\u00a0 Set 2 = 9 reps, travel.\u00a0 Set 3 = 8 reps, travel \u2026 Set 10 = 1 rep, travel.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">All exercises, except WMDs, designed to be done with a cinder block.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Travel with the cinder when possible.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Jump Over Burpees &#8230; One Arm Carry<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Gas Pumps \u2026&#8230;&#8230;&#8230;&#8230;.. Broad Jump<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curls \u2026&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;..\u2026. Bear Crawl<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heels to Heaven \u2026..\u2026. Overhead Carry<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Coupon Thrusters \u2026&#8230; Carioca<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Box Cutters \u2026\u2026&#8230;&#8230;.\u2026 Overhead Carry<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">WMDs \u2026&#8230;&#8230;&#8230;&#8230;&#8230;.\u2026.. Power Skip<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Tricep Raises \u2026&#8230;&#8230;.\u2026 Lunge Walk<\/span><\/li>\n<\/ul>\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\">The Q way, way, way overestimated his own ability when creating his weinke.\u00a0 Most of the PAX only made it through 3 rounds.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>ANNOUNCEMENTS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Shmedfest: August 28 &#8211; 29.\u00a0 <\/span><a href=\"http:\/\/www.theshmed.com\"><span style=\"font-weight: 400\">www.theshmed.com<\/span><\/a><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">DQ will pledge $10 per man, woman, or child that attends the 2am beatdown.\u00a0 Note: He is not paying the actual attendees, but instead making a donation.<\/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\">Plunger\u2019s family.<\/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>Warm-o-rama. SSH, IST, Whirly with the Clap, Spider Merkins Beatdown. Pretty simple beatdown.\u00a0 PAX choice to start anywhere in the list of exercises and then move down the list after each exercise is completed.\u00a0\u00a0 Ten sets of each exercise with traveling after each set to a spot and back roughly 25 yards away. Set 1 [&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":[112,114,80],"tags":[],"class_list":["post-12721","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-parliament"],"acf":{"q":"Zima","date":"8\/4\/2020","pax":"Tonka (WB), Ziggy Stardust, Flyby, Drama Queen (WD), Schneider, Harden, Zima (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12721","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=12721"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12721\/revisions"}],"predecessor-version":[{"id":12723,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12721\/revisions\/12723"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12721"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12721"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12721"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}