{"id":17985,"date":"2021-12-04T21:08:38","date_gmt":"2021-12-05T01:08:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17985"},"modified":"2021-12-04T21:08:39","modified_gmt":"2021-12-05T01:08:39","slug":"not-quite-road-rage","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/12\/not-quite-road-rage\/","title":{"rendered":"Not Quite Road Rage"},"content":{"rendered":"<p>The Q found himself in heavy traffic leaving Charleston late Wednesday afternoon. \u00a0As opposed to succumbing to road rage, although tempting in the moment, yhc took the opportunity to map out the next morning\u2019s WIB\u2026road rage averted. \u00a0It went something like this: \u00a0Calvary Baptist Parking Lot<\/p>\n<p>Warm-O-Rama<\/p>\n<ul>\n<li>Side straddle hops<\/li>\n<li>Stretchy Stretch<\/li>\n<\/ul>\n<p>The Beatdown<\/p>\n<p>Station one, do the first exercise and run to station two, do the first exercise. \u00a0Upon returning to station one the pax completed the next exercise and then 1\/2 of each of the prior exercises. \u00a0Rinse and repeat, running between the two stations. \u00a0Double count in full force.<\/p>\n<p>Station One Exercises<\/p>\n<ul>\n<li>10\/5 \u00a0 \u00a0 \u00a0Burpees<\/li>\n<li>20\/10 \u00a0 \u00a0Forward Lunges<\/li>\n<li>40\/20 \u00a0 Freddy Mercs<\/li>\n<li>30\/15 \u00a0 \u00a0Jump Squats<\/li>\n<li>30\/15 \u00a0 \u00a0Merkins<\/li>\n<li>20\/10 \u00a0 \u00a0Fast Feet<\/li>\n<li>30\/15 \u00a0 \u00a0 Gas Pumps<\/li>\n<li>30\/15 \u00a0 \u00a0 High Knees<\/li>\n<\/ul>\n<p>Station Two Exercises<\/p>\n<ul>\n<li>20\/10 \u00a0 \u00a0Mike Tysons<\/li>\n<li>20\/10 \u00a0 \u00a0Backwards Lunge<\/li>\n<li>30\/15 \u00a0 \u00a0 Heels to Heaven<\/li>\n<li>30\/15 \u00a0 \u00a0 Bobby Hurleys<\/li>\n<li>30\/15 \u00a0 \u00a0 Hand Release Merkins<\/li>\n<li>20\/10 \u00a0 \u00a0Running with Scissors<\/li>\n<li>30\/15 \u00a0 \u00a0 Low Dolly<\/li>\n<li>30\/15 \u00a0 \u00a0 Mountain Climbers<\/li>\n<\/ul>\n<p>5 final burpees at the start AND recover<\/p>\n<p>Lace and Cheesesteak were the consistent leaders all morning. \u00a0Root Canal, Crash and Burns were not to be out worked and provided consistent chase all morning. \u00a0Not so the Q, who was the six, start to finish (maybe used too much energy suppressing road rage the prior evening). \u00a0Good times!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Q found himself in heavy traffic leaving Charleston late Wednesday afternoon. \u00a0As opposed to succumbing to road rage, although tempting in the moment, yhc took the opportunity to map out the next morning\u2019s WIB\u2026road rage averted. \u00a0It went something like this: \u00a0Calvary Baptist Parking Lot Warm-O-Rama Side straddle hops Stretchy Stretch The Beatdown Station [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-17985","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Cherry Pie","date":"December 2, 2021","pax":"Crash, Cheesesteak, Lace, Burns, Root Canal"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17985","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\/28"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17985"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17985\/revisions"}],"predecessor-version":[{"id":17987,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17985\/revisions\/17987"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17985"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17985"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17985"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}