{"id":13812,"date":"2020-11-15T13:08:19","date_gmt":"2020-11-15T17:08:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13812"},"modified":"2020-11-15T13:08:19","modified_gmt":"2020-11-15T17:08:19","slug":"what-dont-you-understand","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/11\/what-dont-you-understand\/","title":{"rendered":"What Don&#8217;t You Understand?"},"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<\/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\">Choose a rock.<\/span><\/li>\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\">Five 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.\u00a0 Set 4 = 7 reps, travel.\u00a0 Set 5 = 6 reps, travel.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">All exercises, except WMDs and HR MTs, designed to be done with a rock.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Travel with the rock 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 \u2026\u2026 Mosey<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Gas Pumps \u2026.. Broad Jump<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curls \u2026\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\">Hand Release Mike Tysons \u2026\u2026 Bus Driver Carry<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Coupon Thrusters \u2026\u2026. Murder Bunnies<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Box Cutters \u2026\u2026\u2026 Overhead Carry<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">WMDs \u2026\u2026.. Power Skip<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Tricep Raises \u2026\u2026 Lunge Walk<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>FINISHED.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>ANNOUNCEMENTS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The Estate and The Outhouse are coalescing into one workout.\u00a0 The new Site Q will be Tigger.\u00a0 The new AO will be Sherwood Forest Elementary.\u00a0 This is the first that Spam is hearing of the news.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bevo has his first Q at Parliament on Tuesday.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Make it out to The Work.\u00a0 There\u2019s a Slack Channel.\u00a0 See Hoptoberfest, D-Day, or Spicol to learn more about The Work.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Also, Zima is an idiot.<\/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>Warm-o-rama. SSH, IST, Whirly with the Clap Beatdown. Pretty simple beatdown.\u00a0 Choose a rock. PAX choice to start anywhere in the list of exercises and then move down the list after each exercise is completed.\u00a0\u00a0 Five sets of each exercise with traveling after each set to a spot and back roughly 25 yards away. Set [&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":[112,94],"tags":[],"class_list":["post-13812","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"Zima","date":"11\/14\/20","pax":"Argyle, BAM, High Cotton, Hoptoberfest, Bevo, Lemming, Spicoli, Green Acres (WD), D-Day, Spamalot, Parkay (WB), Burlap, Palin, The Pony Express, Boomerang, Bluto, Zima (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13812","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=13812"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13812\/revisions"}],"predecessor-version":[{"id":13813,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13812\/revisions\/13813"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13812"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13812"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13812"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}