{"id":16313,"date":"2021-06-16T19:58:40","date_gmt":"2021-06-16T23:58:40","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16313"},"modified":"2021-06-16T19:58:40","modified_gmt":"2021-06-16T23:58:40","slug":"grinding-to-perfection-2","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/06\/grinding-to-perfection-2\/","title":{"rendered":"Grinding to Perfection"},"content":{"rendered":"
PAX: Closer, Sweet Tea, Zuckerberg, Bluto, BAM, Tigger, Special, Data, Manscape, Lemming, Starfish<\/div>\n
<\/div>\n
12 PAX converged on a less hot and muggy morning to throw some heaving things around.\u00a0 Here is how it went down.<\/div>\n
<\/div>\n
Warm-O-Rama<\/div>\n
SSH x 20 IC<\/div>\n
IST x 15 IC<\/div>\n
Copperhead Squats x 15 IC<\/div>\n
Whirly w\/ the Clap x 10 IC<\/div>\n
Abe Vigodas x 5<\/div>\n
<\/div>\n
The Thang – 3 PAX grinders.\u00a0 2 stations with mosey in between<\/div>\n
<\/div>\n
Bell Station<\/div>\n
1. KB Swings<\/div>\n
2. Reverse Lunges (w or w\/o KB)<\/div>\n
3.Overhead Press<\/div>\n
4. Curls<\/div>\n
5. Goblet Squats<\/div>\n
6. Row<\/div>\n
7. Plank Drag<\/div>\n
8. Squat Thruster<\/div>\n
<\/div>\n
Body Weight Station<\/div>\n
1. Burpees<\/div>\n
2. Carolina Dry Docks<\/div>\n
3. LBCs<\/div>\n
4. Plank Jacks<\/div>\n
5. Merkins<\/div>\n
6. Heels to heaven<\/div>\n
7. Freddie Mercs<\/div>\n
8. Mountain Climbers<\/div>\n
<\/div>\n
45 seconds of Burpees AMRAP<\/div>\n
<\/div>\n
NMM<\/div>\n
1. Zuck showed up his usual 3 minutes late to give us 12 which made the math work out perfectly.<\/div>\n
2. 12 people = 3 man grinders = perfection.<\/div>\n
3. YHC was so excited that I forgot the burpees during the warm-o-rama so I had to throw some in at the end.<\/div>\n
4. We counted off by threes and I gave a quick rundown and sent everyone off to begin.\u00a0 And that was the end of perfection….<\/div>\n
5. Eventually got it all worked out<\/div>\n
6. YHC did a similar set up last time with a longer mosey.\u00a0 This mosey was on the long side (based on the MC) but I think that meant it was actually perfect.\u00a0 Feel the burn!<\/div>\n
<\/div>\n
Prayer requests<\/div>\n
1. Starfish’s father recently passed.\u00a0 Please remember him and his mother<\/div>\n
2. Giles’ M recent diagnosis of Breast CA.<\/div>\n","protected":false},"excerpt":{"rendered":"

PAX: Closer, Sweet Tea, Zuckerberg, Bluto, BAM, Tigger, Special, Data, Manscape, Lemming, Starfish 12 PAX converged on a less hot and muggy morning to throw some heaving things around.\u00a0 Here is how it went down. Warm-O-Rama SSH x 20 IC IST x 15 IC Copperhead Squats x 15 IC Whirly w\/ the Clap x 10 […]<\/p>\n","protected":false},"author":247,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-16313","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"BALCO","date":"06\/16\/2021","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16313","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\/247"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16313"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16313\/revisions"}],"predecessor-version":[{"id":16314,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16313\/revisions\/16314"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16313"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16313"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16313"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}