<\/p>\n
<\/p>\n
BLOCKS<\/p>\n","protected":false},"excerpt":{"rendered":"
BLOCKS<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87],"tags":[],"class_list":["post-17349","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"Ziggy","date":"9\/30\/2021","pax":"Crash, Tonka, Schneider, Sour Mash, 60 Minutes, Ziggy
\r\n
\r\nYHC and Tonka arrived a little earlier to set up, and were soon joined by Crash and three runners just in time for the start.
\r\n
\r\nWARM UPS
\r\n
\r\nWe started with one lap around the parking lot.
\r\n
\r\nSSH \/ Abe Vigoda \/ Whirlies \/ Imperial Storm Troopers \/ leg stretches for the runners
\r\n
\r\nUnfortunately we had a man down after some warm up squats (due to possible poor dinner choices the night before), so 5 of us continued with the rest of the workout.
\r\n
\r\nTHE THANG:
\r\n
\r\nThree stations set up in a line at intervals across the parking lot. Each set called for a different mode of transportation and exercise combination
\r\n
\r\n1.Bear Crawl
\r\n1st marker - 15 regular merkins \/ 2nd marker - 15 diamond merkins \/ 3rd marker - 15 Wide Merkins
\r\nbear crawl back
\r\n
\r\n2. Bunny Hops
\r\n1st marker - 15 squat jumps \/ 2nd marker - 15 monkey humpers \/ 3rd marker - 15 calf raises
\r\nbunny hop back
\r\n
\r\n3. Lung Walks
\r\n1st Marker - 15 plank jacks \/ 2nd marker - 15 LBCs \/ 3rd marker -15 heels to heaven
\r\nlunge walk back
\r\n
\r\nRepeat 2 x
\r\n
\r\nFinal round was PAX choice of favorite mode of transport and exercises from among the three sets.
\r\n
\r\nBLOCKS
\r\n
\r\nYHC was confused about the location of the blocks, but with some help from the regulars we retrieved them and went back to the starting spot.
\r\n
\r\nTabata 20 seconds on \/ 10 seconds rest
\r\neach exercise repeated 5 times before moving on to the next
\r\n
\r\n1. Curls
\r\n2. Squats
\r\n3. Skull crushers
\r\n4. chest press
\r\n
\r\nMARY
\r\n
\r\nGreat group and strong work!
\r\nYHC took us out.
\r\nThanks for the keys 60 Minutes, put them back with the blocks now that I know where they're stashed.
\r\n
\r\n
\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17349","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17349"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17349\/revisions"}],"predecessor-version":[{"id":17374,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17349\/revisions\/17374"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17349"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17349"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17349"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}