{"id":16805,"date":"2021-08-02T15:33:27","date_gmt":"2021-08-02T19:33:27","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16805"},"modified":"2021-08-02T15:33:27","modified_gmt":"2021-08-02T19:33:27","slug":"pop-tops","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/08\/pop-tops\/","title":{"rendered":"Pop Tops"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Being the lazy Q that I am, I went through my stash of old cardboard workouts in my garage (because we all have that pile, right) and dug this one out.\u00a0 The last time this beatdown was performed, you a-holes left me alone with Cherry Pie.\u00a0 It was mano a mano and neither of us enjoyed it.\u00a0 I knew he wouldn\u2019t show to the Iron Throne, so I was hoping for better this time.\u00a0 I certainly got it.\u00a0 The other 4 PAX who posted today crushed the workout!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>The Beatdown<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Escalator Down (pop off the top exercise after each round)<\/span><\/p>\n<p><span style=\"font-weight: 400\">Mountain Climbers \u2026\u2026\u2026. 64<\/span><\/p>\n<p><span style=\"font-weight: 400\">Heels to Heaven .\u2026\u2026\u2026\u2026.. 56<\/span><\/p>\n<p><span style=\"font-weight: 400\">Squats \u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026.. 48<\/span><\/p>\n<p><span style=\"font-weight: 400\">WWIIs \u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026.. 40<\/span><\/p>\n<p><span style=\"font-weight: 400\">Merkins \u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026.. 32<\/span><\/p>\n<p><span style=\"font-weight: 400\">Dips \u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026 24<\/span><\/p>\n<p><span style=\"font-weight: 400\">Knee Jumps \u2026\u2026\u2026\u2026\u2026\u2026\u2026. 16<\/span><\/p>\n<p><span style=\"font-weight: 400\">Burpees \u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026. 8<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Run a lap around the track.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>MARY<\/b><\/p>\n<p><span style=\"font-weight: 400\">Hold 6 inches for about 90 seconds, but make sure to end well before 6:15.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>DONE.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>Announcements:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Shmed and Shmedfest on August 27 and 28.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Zima just learned he has another Q tomorrow.\u00a0 Apparently it\u2019s Redline.\u00a0 This isn\u2019t going to go well.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Prayers:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Giles&#8217; wife, Laura.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Being the lazy Q that I am, I went through my stash of old cardboard workouts in my garage (because we all have that pile, right) and dug this one out.\u00a0 The last time this beatdown was performed, you a-holes left me alone with Cherry Pie.\u00a0 It was mano a mano and neither of us [&hellip;]<\/p>\n","protected":false},"author":200,"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-16805","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Zima","date":"8\/2\/2021","pax":"Green Acres, Michael Bolton, Crash, Spamalot, Zima (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16805","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16805"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16805\/revisions"}],"predecessor-version":[{"id":16807,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16805\/revisions\/16807"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16805"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16805"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16805"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}