{"id":17670,"date":"2021-11-09T14:27:06","date_gmt":"2021-11-09T18:27:06","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17670"},"modified":"2021-11-09T14:27:06","modified_gmt":"2021-11-09T18:27:06","slug":"fun-with-blocks","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/11\/fun-with-blocks\/","title":{"rendered":"Fun with Blocks"},"content":{"rendered":"

WARMUP.\u00a0\u00a0<\/b><\/p>\n

SSH.<\/span><\/p>\n

Whirlies.<\/span><\/p>\n

Michael Phelps.<\/span><\/p>\n

15 Burpees for the 3 late PAX<\/span><\/p>\n

 <\/p>\n

BEATDOWN.<\/b><\/p>\n

 <\/p>\n

Step 1:<\/span><\/i> Start on one end.<\/span><\/p>\n

Step 2:<\/span><\/i> Perform 3 exercises with cinder block OYO:<\/span><\/p>\n

\u00a0 \u00a0a. Curls x 25<\/span><\/p>\n

\u00a0 \u00a0b. Squat Thrusters x 25<\/span><\/p>\n

\u00a0 \u00a0c. Swings x 25<\/span><\/p>\n

Step 3:<\/span><\/i> Bear Crawl half way.<\/span><\/p>\n

Step 4:<\/span><\/i> Perform Burpees x 5<\/span><\/p>\n

Step 5:<\/span><\/i> Bear Crawl back to the first baseline.<\/span><\/p>\n

Step 6:<\/span><\/i> Rifle carry the full length to the other baseline.<\/span><\/p>\n

Step 7:<\/span><\/i> Perform 3 exercises OYO:<\/span><\/p>\n

\u00a0 \u00a0a. WMDs x 10<\/span><\/p>\n

\u00a0 \u00a0b. Mary Katherines x 10 (DC, of course)<\/span><\/p>\n

\u00a0 \u00a0c. Heels to Heaven with cinder block x 25<\/span><\/p>\n

Step 8:<\/span><\/i> Bear Crawl half way.<\/span><\/p>\n

Step 9:<\/span><\/i> Perform Burpees x 5<\/span><\/p>\n

Step 10:<\/span><\/i> Bear Crawl back to the second baseline.<\/span><\/p>\n

Step 11:<\/span><\/i> Rifle carry back to the original baseline.<\/span><\/p>\n

 <\/p>\n

Rinse and Repeat<\/span><\/p>\n

 <\/p>\n

DONE. (Time to grab breakfast from Biscuit Head!)<\/b><\/p>\n

 <\/p>\n

ANNOUNCEMENTS:<\/b><\/p>\n