Location:\u00a0 Thruway Shopping Center parking lot across from Juice Shop and Carving Board<\/p>\n
Warmarama:<\/u><\/strong><\/p>\n Will probably<\/em> consist of SSHs and some stretches.\u00a0 Possibly some burpees.<\/p>\n Beatdown<\/u>:<\/strong><\/p>\n Run loops down to Chopt at one end and Plow & Hearth at the other end.\u00a0 Each time you return to the launch point complete a group of exercises:<\/p>\n Group 1:\u00a0 Mike Tysons, Dan Taylors, V-Ups, Bobby Hurleys<\/p>\n Groups 2:\u00a0 Dive Bombers, Russian Deadlifts (DC), Low Dolly + Gas Pumps combo, Jump Squat + 180 spin<\/p>\n Group 3:\u00a0 Burpees, Monkey Humpers, Alabama Prom Dates, Mountain Climbers + Plank Jacks combo (4-count)<\/p>\n At launch, complete five reps of group 1 exercises.\u00a0 Run loop (direction doesn\u2019t matter; want to encourage social distancing).\u00a0 Return to center and complete five reps of group 2 exercises.\u00a0 Run opposite direction loop, return to center, and complete five reps of group 3 exercises.\u00a0 Run original loop again, return to center, and complete 10 reps of group 1 exercises.\u00a0 Repeat for group 2 and 3 exercises.\u00a0 Continue pattern adding 5 reps each time all three groups of exercises have been completed.<\/p>\n Continue until 0615.<\/p>\n SYITG.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Location:\u00a0 Thruway Shopping Center parking lot across from Juice Shop and Carving Board Warmarama: Will probably consist of SSHs and some stretches.\u00a0 Possibly some burpees. Beatdown: Run loops down to Chopt at one end and Plow & Hearth at the other end.\u00a0 Each time you return to the launch point complete a group of exercises: […]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-12793","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Greenspan","date":"8\/13\/2020","pax":"All F3 Nation Invited"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12793","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12793"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12793\/revisions"}],"predecessor-version":[{"id":12794,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12793\/revisions\/12794"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12793"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12793"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12793"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}