{"id":16672,"date":"2021-07-19T17:55:47","date_gmt":"2021-07-19T21:55:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16672"},"modified":"2021-07-19T17:55:47","modified_gmt":"2021-07-19T21:55:47","slug":"rainy-day-on-the-iron-throne","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/07\/rainy-day-on-the-iron-throne\/","title":{"rendered":"Rainy Day on The Iron Throne"},"content":{"rendered":"

Warm-O-Rama:<\/strong> 20 SSHs, 10 whirly w\/clap, 15 imperial walker, 10 arm swirlie forward, 10 arm swirlie reverse, 10 Toy Solider<\/p>\n

Had to audible a little for the rain so we wouldn’t have to swim our way through the lower field.<\/p>\n

The Thang:\u00a0 <\/strong>Headed under what little cover we had for Lunge walk down and back, bear craw down and back<\/p>\n

Finally forced everyone out in the rain to start the real work
\n1st Lap – 10 squat jumps at each of the 4 cones – followed by a set of Chest (see below)
\n2nd Lap – 10 star jumps at each of the 4 cones – followed by a set of Abs (see below)
\n3rd Lap – 10 Gas Pumps at each of the 4 cones – followed by a set of Chest
\n4th Lap – 10 Plank Jacks at each of the 4 cones – followed by a set of Abs
\n5th Lap \u2013 10 Carolina Dry Docks at each of the 4 cones – followed by a set of Chest
\n6th Lap \u2013 10 Burpees (Crowd Favorite)<\/em> at each of the 4 cones – followed by a set of Abs<\/p>\n

Chest<\/strong>
\n\u2022 10 Merkins
\n\u2022 10 Wide Grip Merkins
\n\u2022 10 Diamond Merkins
\n\u2022 10 Offset Merkins – Left Hand Forward
\n\u2022 10 Offset Merkins – Right Hand Forward<\/p>\n

Abs<\/strong>
\n\u2022 10 WWII
\n\u2022 10 Heels to Heaven
\n\u2022 10 Flutter Kicks
\n\u2022 10 Gas Pumps
\n\u2022 10 American Hammer<\/p>\n

Cot:\u00a0\u00a0<\/strong>Come out Wednesday morning for a special Olympic themed Mayhem lead by Crash.\u00a0 Make sure to fill out the poll on Slack if you are interested in playing in the F3 softball game.<\/p>\n

Continued prayers for Giles and his wife.<\/p>\n

NMM:\u00a0 <\/strong>Some\u00a0wanted to stay under the cover and out of the rain completely forgetting the 3rd core principle of F3.\u00a0 I learned from Palin and Zima that a good Q needs to keep any planned burpees a surprise from the Pax and do a big reveal at the end.\u00a0 Zima taught us the proper way to do a diamond merkin is to do it like the diamond you give your girlfriend, not your wife….or was it the other way around??<\/p>\n

Thanks everyone for coming out in the rain this morning for my first TIT Q.\u00a0 <\/strong><\/p>\n

While most stayed in bed you put in the work today!!<\/strong><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-O-Rama: 20 SSHs, 10 whirly w\/clap, 15 imperial walker, 10 arm swirlie forward, 10 arm swirlie reverse, 10 Toy Solider Had to audible a little for the rain so we wouldn’t have to swim our way through the lower field. The Thang:\u00a0 Headed under what little cover we had for Lunge walk down and back, […]<\/p>\n","protected":false},"author":610,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,145],"tags":[],"class_list":["post-16672","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Workbench","date":"07\/19\/2021","pax":"Greenspan, Palin, Crash, Van.gogh, Huckleberry, Green Acres, Zima, Transcript, Workbench"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16672","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\/610"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16672"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16672\/revisions"}],"predecessor-version":[{"id":16674,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16672\/revisions\/16674"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16672"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16672"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16672"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}