{"id":17049,"date":"2021-08-31T10:47:32","date_gmt":"2021-08-31T14:47:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17049"},"modified":"2021-08-31T10:47:32","modified_gmt":"2021-08-31T14:47:32","slug":"smedfest-kickoff-hero-challenge","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/08\/smedfest-kickoff-hero-challenge\/","title":{"rendered":"Smedfest Kickoff Hero Challenge"},"content":{"rendered":"<p>Warm up, Stretch and Mosey<\/p>\n<p>Each Round is repeated 4 times (4 sets). \u00a0Each round ends with 3-5 \u201cHero\u2019s\u201d who finish first. Those pax will increase their reps next set.<\/p>\n<p>Hero reps increase by 10, 5 and 2 reps respectively. If you are not the Hero, keep your reps the same as previous round<\/p>\n<p><strong>Round 1<\/strong> (repeat 4 times)\u00a0 After 4<sup>th<\/sup> set, Do Star Jumps until time is up<\/p>\n<p>50 (DC) Mountain Climbers<\/p>\n<p>25 Squat Jumps<\/p>\n<p>10 Merkins<\/p>\n<p><strong>Round 2<\/strong><\/p>\n<p>If you finished before time on the last round and did Star Jumps, your new reps are 60, 30, 12<\/p>\n<p>50 Plank Jacks<\/p>\n<p>25 Iron Mikes (Single count)<\/p>\n<p>10 Dive Bombers<\/p>\n<p><strong>Round 3<\/strong><\/p>\n<p>50 Peter Parkers (DC)<\/p>\n<p>25 World War 2s<\/p>\n<p>10 Burpees<\/p>\n<p><strong>Round 4<\/strong><\/p>\n<p>50 Groiners<\/p>\n<p>25 Capt. Thors (1 WW2 4 American Hammers=1)<\/p>\n<p>10 WMD<\/p>\n<p>It was hot but the shade provided some relief.\u00a0 Lots of Heroes on the first round but hot so much there after.\u00a0 Great group of men posted and refreshments were enjoyed afterwards.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up, Stretch and Mosey Each Round is repeated 4 times (4 sets). \u00a0Each round ends with 3-5 \u201cHero\u2019s\u201d who finish first. Those pax will increase their reps next set. Hero reps increase by 10, 5 and 2 reps respectively. If you are not the Hero, keep your reps the same as previous round Round [&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":[112,105],"tags":[],"class_list":["post-17049","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-convergence"],"acf":{"q":"Drip","date":"8\/27\/21","pax":"Plunger, D-Day, Van Gogh, Dorthey, Honey Badger (and Jacob) Lil' Zimas, Frost Bite, Bam, Starfish, Spam, Atrophy, Ziffel, Bull Winkle, Zima, Huckleberry, HOG, Work Bench, Green Span, Seaman, Crash, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17049","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=17049"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17049\/revisions"}],"predecessor-version":[{"id":17050,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17049\/revisions\/17050"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17049"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17049"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17049"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}