{"id":15381,"date":"2021-03-28T10:21:06","date_gmt":"2021-03-28T14:21:06","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15381"},"modified":"2021-04-21T15:55:08","modified_gmt":"2021-04-21T19:55:08","slug":"tabathas-supermax-trip-to-the-village","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/03\/tabathas-supermax-trip-to-the-village\/","title":{"rendered":"Tabatha&#8217;s Super(max) Trip to the Village"},"content":{"rendered":"<p>Tabata 40 sec work 20 sec rest.\u00a0 Three intervals, Run for 1 min between intervals (Thx Bevo!)\u00a0 Repeat exercises for 40 seconds. 70 intervals for 36:40.<\/p>\n<ol>\n<li>3 frog squats\/3 squats;\u00a0 5 SSH\/run in place 10 step; 2 wide Merkins, 10 Mtn climber; 2 Reverse Lunges 2 Iron Mikes\u00a0 \u00a0 \u00a0 \u00a0Repeat 3 times\u00a0 Run for 1 min<\/li>\n<li>Inch worm out, 4 shoulder taps, inchworm back 2 Burpees; 2 groiners and 2 plank jacks;\u00a0 2 crabcakes 8 Russian Kickups, 2 Peter Parkers, 2 kick throughs.\u00a0 Repeat 3 times. run 1 min<\/li>\n<li>WWIIs, LBC, King Tuts, Heels to Heaven run for 1 min.<\/li>\n<\/ol>\n<p>The Nut Punch (so named by VG). A veritable buffet of Merkins.<\/p>\n<p>What a great bunch of HIMs posting at SuperMax this morning! Van Gogh had applied a 2 for 1 coupon for today and who am I to refuse the offer when he has brought his special kind of Hurt so many times to IS.\u00a0 Alert for future AOVQs at this site:\u00a0 There evidently exists a secret manual for SuperMax containing tons of rules that must be followed.\u00a0 YHC is not sure how to obtain said manual, but ignorance of the law is no excuse. No one really likes Tabatha, yet she keeps posting.\u00a0 She is a bossy lady.\u00a0 Bevo alternated between arguing with her and spouting sagely marital advice. I keep seeing Crash at F3 and he is crushing the workouts.\u00a0 (May be time for a 3rd name change for him). VG and Root left before dessert to head to IS.\u00a0 The mothership needs some love so I know their hearts were in the right place&#8230;and VG had the Q.\u00a0 We did miss Root&#8217;s dance moves though.\u00a0 The Nut Punch remains a crowd pleaser.\u00a0 Seeing Iron Man Zima lying face down on the concrete helps YHC feel just a little better about all the suffering he has inflicted upon me during his Qs.\u00a0 The Nut Punch doesn&#8217;t seem to phase Honey Badger, but then again, what workout\u00a0 does slow down that man?\u00a0 VG, thanks for the keys, I kept them for Alcatraz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tabata 40 sec work 20 sec rest.\u00a0 Three intervals, Run for 1 min between intervals (Thx Bevo!)\u00a0 Repeat exercises for 40 seconds. 70 intervals for 36:40. 3 frog squats\/3 squats;\u00a0 5 SSH\/run in place 10 step; 2 wide Merkins, 10 Mtn climber; 2 Reverse Lunges 2 Iron Mikes\u00a0 \u00a0 \u00a0 \u00a0Repeat 3 times\u00a0 Run for [&hellip;]<\/p>\n","protected":false},"author":473,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"class_list":["post-15381","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Drip","date":"3\/27\/21","pax":"Bevo, Turnover, Honey Badger, Zima, Crash, Root Canal, Van Gogh, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15381","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15381"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15381\/revisions"}],"predecessor-version":[{"id":15385,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15381\/revisions\/15385"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15381"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15381"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15381"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}