{"id":18293,"date":"2021-12-22T10:28:55","date_gmt":"2021-12-22T14:28:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18293"},"modified":"2021-12-22T10:28:55","modified_gmt":"2021-12-22T14:28:55","slug":"iron-throne-pattern","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/12\/iron-throne-pattern\/","title":{"rendered":"Iron Throne Pattern"},"content":{"rendered":"

5 hardy Pax gathered at Sherwood Elementary in below freezing temps, our hands burned doing pullups on frozen metal bars and frozen mulch stuck to our clothes doing burpees.\u00a0 It wasn’t long though before everyone was nice and warm, sweating and pealing off their layers.<\/p>\n

Warm-O-Rama<\/strong><\/p>\n

20 SSH, 15 Imperial Walker, 6 Abe Vigoda, 10 Whirly, 15 Michael Phelps<\/p>\n

The Thang<\/strong><\/p>\n

We moseyed around the school to the basketball court.\u00a0 Lunged walked across the court while stretching our backs out.<\/p>\n

Moseyed to the playground for the real work:<\/p>\n

Do the following five exercises in the order of the pattern below.<\/p>\n

    \n
  1. 30 Squats<\/li>\n
  2. 10 Burpees<\/li>\n
  3. 5 Pull Ups<\/li>\n
  4. 20 Merkins<\/li>\n
  5. 1 Lap around track<\/li>\n<\/ol>\n

    Pattern:<\/p>\n

      \n
    1. 1<\/li>\n
    2. 1,2<\/li>\n
    3. 1,2,3,2<\/li>\n
    4. 1,2,3,4,3,2<\/li>\n
    5. 1,2,3,4,5,4,3,2,1<\/li>\n
    6. 5<\/li>\n
    7. 5,4<\/li>\n
    8. 5,4,3,4<\/li>\n
    9. 5,4,3,2,3,4<\/li>\n
    10. 5,4,3,2,1,2,3,4,5<\/li>\n<\/ol>\n

      I think we all came close to finishing the pattern, but with time running out we had to mosey back to the parking lot for COT.<\/p>\n

      Some of the pax were trying to figure out any rhyme or reason for the pattern, but it will have to remain a mystery.<\/p>\n

      Your Q totally forgot the order of COT, trying to go straight into announcements after we counted, skipping name-o-rama. I blame it on lack of sleep from our 6 week old foster baby.\u00a0 Luckily the pax was paying attention and corrected the mistake.<\/p>\n

      Prayers for safe travel for Christmas and patience for everyone spending extended time with family during the holidays.<\/p>\n","protected":false},"excerpt":{"rendered":"

      5 hardy Pax gathered at Sherwood Elementary in below freezing temps, our hands burned doing pullups on frozen metal bars and frozen mulch stuck to our clothes doing burpees.\u00a0 It wasn’t long though before everyone was nice and warm, sweating and pealing off their layers. Warm-O-Rama 20 SSH, 15 Imperial Walker, 6 Abe Vigoda, 10 […]<\/p>\n","protected":false},"author":610,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-18293","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Workbench","date":"12\/20\/2021","pax":"Turnover, Green Acres, Crash, Frostbite, Workbench"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18293","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\/610"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18293"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18293\/revisions"}],"predecessor-version":[{"id":18296,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18293\/revisions\/18296"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18293"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18293"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18293"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}