{"id":16782,"date":"2021-07-31T08:19:47","date_gmt":"2021-07-31T12:19:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16782"},"modified":"2021-08-04T11:22:05","modified_gmt":"2021-08-04T15:22:05","slug":"steady-state-movement-at-bnw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/07\/steady-state-movement-at-bnw\/","title":{"rendered":"Steady state movement at BnW"},"content":{"rendered":"<p>10PAX posted for dark gloom, summer heat, and Bueller?s coolest ever playlist. All conspired together for a solid beatdown at BnW.<\/p>\n<p>&nbsp;<\/p>\n<p>WARMORAMA<\/p>\n<ul>\n<li>Abe Vigoda x 5 IC<\/li>\n<li>IST x 10 IC<\/li>\n<li>Cobra Squats x 10 IC<\/li>\n<li>Merkins x 10 IC<\/li>\n<li>Air Claps x 10 IC<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>THE THANG<\/p>\n<p>PAX divide into two groups. Group A does exercise for 2 mins. Group B does run for 2 mins. Flip flop after each round. Repeato rounds for time (we almost through each round twice!).<\/p>\n<p>KB Station (60 seconds each exercise)<\/p>\n<ul>\n<li>Round 1: KB Curls \/ Goblet Squats<\/li>\n<li>Round 2: KB Snatch (alternating hands) \/ American Hammer<\/li>\n<li>Round 3: Weighted Lunges (alternate legs) \/ Skull Crushers<\/li>\n<li>Round 4: Merkins \/ Bent Over Rows (alternating hands)<\/li>\n<\/ul>\n<p>Run Station<\/p>\n<ul>\n<li>Run up hill until 60 sec, then turn around and head back.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>MARY<\/p>\n<ul>\n<li>Heels to heaven x 10 IC<\/li>\n<li>Parker Peter x 10 IC<\/li>\n<li>Low Slow Flutter x 15 IC<\/li>\n<li>Mutton Crunch x 10 IC (each side)<\/li>\n<li>Peter Parker x 10 IC<\/li>\n<li>Penguin Crunch x 10 IC<\/li>\n<\/ul>\n<p>NMM\u00a0 The exercise stations mixed with running for equal amounts of time, resulted in a steady state elevated heartrate work. All got sweaty .. and stronger.<\/p>\n<p>&nbsp;<\/p>\n<p>COT<\/p>\n<ul>\n<li>Announcements: Shmed Fest coming 8\/28. 24Hr workout starts at 6:00om the night before. 5K and FIA are part of the festivities as well.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>10PAX posted for dark gloom, summer heat, and Bueller?s coolest ever playlist. All conspired together for a solid beatdown at BnW. &nbsp; WARMORAMA Abe Vigoda x 5 IC IST x 10 IC Cobra Squats x 10 IC Merkins x 10 IC Air Claps x 10 IC &nbsp; THE THANG PAX divide into two groups. Group [&hellip;]<\/p>\n","protected":false},"author":118,"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-16782","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Bueller?","date":"07\/28\/21","pax":"Lace, Sassy, Sweet Tea, Data, Manscape, Winklevoss, Cobra, Airbag, Special, Bueller?"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16782","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\/118"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16782"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16782\/revisions"}],"predecessor-version":[{"id":16783,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16782\/revisions\/16783"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16782"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16782"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16782"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}