{"id":14268,"date":"2021-01-03T00:10:43","date_gmt":"2021-01-03T04:10:43","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14268"},"modified":"2021-01-03T00:10:44","modified_gmt":"2021-01-03T04:10:44","slug":"2021-new-years-csaup","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/01\/2021-new-years-csaup\/","title":{"rendered":"2021 New Years CSAUP"},"content":{"rendered":"<p>What a way to start off the new year!\u00a0 These men were willing to put up with my weird creativity in the cold\/wet weather!\u00a0 \u00a0The only requirement there was before this workout was to do something we do NOT usually do in a weekly AO.\u00a0 \u00a0As mentioned in the PB, a cinder block\/KB\/weight was required.<\/p>\n<p>With wet grass, the Q switched up the order in which he programed the day.\u00a0 There were 3 total workouts to complete with the intention to finish within an hour to an 1.5 hours.\u00a0 The workouts are as follows:<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Work out 1:\u00a0 GRIFF\n<ul>\n<li>It is supposed to be a mile and a half on a track where you run 2 laps forward and 1 lap backwards.\u00a0 You repeat that twice for a total of 1.5 miles.<\/li>\n<li>However we had a track that was a little less than 400m so we ran the following:\n<ul>\n<li>3 laps forward and 1 lap backwards<\/li>\n<li>Repeat 1 more time<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Work out 2: Thrusters for Time\n<ul>\n<li>So the twist here was based on your time in Work out 1.\u00a0 Before we ran GRIFF, we paired up.\u00a0 Based on the your time + the time your partner runs, take that time and divide it by 2 and that is the time you must Thruster for!<\/li>\n<li>One partner does thrusters while the other one rest.\n<ul>\n<li>There was only 1 rule and that was neither partner could set down their weight, otherwise both must stop and complete 5 burpees.<\/li>\n<\/ul>\n<\/li>\n<li>Halfway, the Q announces that the last 2 minutes of the workout, the partner resting must rest with weight over their head.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Short Rest for 5 minutes.<\/p>\n<ul>\n<li>Work out 3:\n<ul>\n<li>Broad jump 75 yards (count how many jumps it takes you)<\/li>\n<li>Once at the end of the area marked for jumps, multiply that number it took you by 2 and do that number of Wide Merkins\n<ul>\n<li>If it took you 32 Broad Jumps, then you must complete 64 Wide Merkins<\/li>\n<\/ul>\n<\/li>\n<li>After the merkins, pick up your weight (which was previously walked down before workout) and walk back to start point with weight over head.\n<ul>\n<li>1st rule: Don&#8217;t set it down till you reach the end<\/li>\n<li>2nd rule: If you set it down, 10 burpees must be completed before you pick it back up.<\/li>\n<\/ul>\n<\/li>\n<li>Once you complete you must complete 30 Lt. Dans.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Once we all finished, I was courteously made aware by VG that we were short of an hour by 4 minutes.\u00a0 \u00a0So we commenced into doing MARY for those 4 minutes to complete a solid beatdown.<\/p>\n<p>&nbsp;<\/p>\n<p>Thanks to Zima for hosting!\u00a0 Thanks to the other men for challenging themselves.\u00a0 I look forward to growing stronger as a man this year with the group of men we have in our F3 group!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What a way to start off the new year!\u00a0 These men were willing to put up with my weird creativity in the cold\/wet weather!\u00a0 \u00a0The only requirement there was before this workout was to do something we do NOT usually do in a weekly AO.\u00a0 \u00a0As mentioned in the PB, a cinder block\/KB\/weight was required. [&hellip;]<\/p>\n","protected":false},"author":241,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[142],"tags":[],"class_list":["post-14268","post","type-post","status-publish","format-standard","hentry","category-csaup"],"acf":{"q":"BEVO","date":"01\/01\/2021","pax":"Toe Tag, Van Gogh, Zima Turnover, Palin and H.O.G."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14268","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\/241"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14268"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14268\/revisions"}],"predecessor-version":[{"id":14269,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14268\/revisions\/14269"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14268"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}