{"id":18677,"date":"2022-02-08T09:26:35","date_gmt":"2022-02-08T13:26:35","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18677"},"modified":"2022-02-08T09:26:35","modified_gmt":"2022-02-08T13:26:35","slug":"yes-the-theme-was-2-5-for-feb-5th-thats-it-totally-planned-that","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/02\/yes-the-theme-was-2-5-for-feb-5th-thats-it-totally-planned-that\/","title":{"rendered":"Yes, the theme was 2-5 for Feb. 5th…that’s it. Totally planned that."},"content":{"rendered":"

Lots of reps of 25 (no reason, but it was ponted out that the date of 2\/5 was a nice coincidence. Yes, that was the plan…totally. It went like this:<\/p>\n

Warm-0-Rama with the standard favorites.<\/span><\/p>\n

Mosey to end of Lot<\/span><\/p>\n

Core Work, 25 reps each<\/span><\/p>\n

    \n
  1. American Hammer X25<\/span><\/li>\n
  2. Merkin X10<\/span><\/li>\n
  3. Gas Pumps X25<\/span><\/li>\n
  4. Merkin X10<\/span><\/li>\n
  5. Freddy Mercury X25<\/span><\/li>\n
  6. Merkins X5<\/span><\/li>\n<\/ol>\n

    Long Mosey Around Track to Rocks<\/span><\/p>\n

    Rock Reps: 25 reps each<\/span><\/p>\n

      \n
    1. Curls<\/span><\/li>\n
    2. OHP<\/span><\/li>\n
    3. Skull Crushers<\/span><\/li>\n
    4. Chest Press<\/span><\/li>\n<\/ol>\n

      Repeat-O after a lap around the circle, 10 reps. Again, 5 reps. Rocks up!<\/span><\/p>\n

      Mosey to Leto Deck<\/span><\/p>\n

      Deck Work: 25X each<\/span><\/p>\n

        \n
      1. Right Leg Step<\/span><\/li>\n
      2. Left Leg Step<\/span><\/li>\n
      3. Irkins<\/span><\/li>\n
      4. Dips<\/span><\/li>\n<\/ol>\n

         <\/p>\n

        Catastrophe averted but a reminder: backward leg step-ups are ill-advised.\u00a0<\/span><\/p>\n

         <\/p>\n

        Lower-Half DORA 1-2-3 on the hill<\/span><\/p>\n

          \n
        1. 100 Squats<\/span><\/li>\n
        2. 200 Alternating Lunges<\/span><\/li>\n
        3. 300 Calf Raises<\/span><\/li>\n<\/ol>\n

           <\/p>\n

          Mosey back for extended Mary, rounding out with a couple of minutes of Superman-Banana.\u00a0<\/span><\/p>\n

           <\/p>\n

          And done. <\/span><\/p>\n

          COT:<\/p>\n

          Blood Drive Coming! See D-Day or this link: https:\/\/www.redcrossblood.org\/give.html\/drive-results?zipSponsor=winston<\/p>\n

          Prayer Requests: Giles and his family, aging mothers all around<\/p>\n

          A great morning, a sufficient beat-down. YHM feels if a pax texts you Monday morning with “I HATE YOU! Nice workout” then it must have been sufficient.<\/p>\n

          Always an honor.\u00a0 May you be happy, healthy, and peaceful.<\/p>\n","protected":false},"excerpt":{"rendered":"

          Lots of reps of 25 (no reason, but it was ponted out that the date of 2\/5 was a nice coincidence. Yes, that was the plan…totally. It went like this: Warm-0-Rama with the standard favorites. Mosey to end of Lot Core Work, 25 reps each American Hammer X25 Merkin X10 Gas Pumps X25 Merkin X10 […]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-18677","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Wobegon","date":"2-5-2022","pax":"Pony Express, Green Acres, Frostbite, Starfish, Splash, BAM, D-Day, Bloodsport, Argyle, Spam-A-Lot, Boomerang, Super Fly, Woodpecker."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18677","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18677"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18677\/revisions"}],"predecessor-version":[{"id":18678,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18677\/revisions\/18678"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18677"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18677"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18677"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}