{"id":19087,"date":"2022-03-31T15:52:54","date_gmt":"2022-03-31T19:52:54","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19087"},"modified":"2022-03-31T15:53:17","modified_gmt":"2022-03-31T19:53:17","slug":"ok-boomer","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/03\/ok-boomer\/","title":{"rendered":"OK, Boomer"},"content":{"rendered":"

This is an <\/span>EMOM<\/span><\/i> workout.\u00a0 <\/span>5 Burpees<\/b> every minute on the minute, then fill the remaining time with an exercise.<\/span><\/p>\n

 <\/p>\n

You too, can follow along<\/span><\/a>.\u00a0 Just hit play.<\/span><\/p>\n

 <\/p>\n

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

 <\/p>\n

    \n
  1. 5 Burpees<\/b> – – > <\/span>Side Straddle Hop<\/b><\/li>\n
  2. 5 Burpees<\/b> – – > <\/span>Abe Vigoda<\/b><\/li>\n
  3. 5 Burpees<\/b> – – > <\/span>Imperial Stormtrooper<\/b><\/li>\n
  4. 5 Burpees<\/b> – – > <\/span>Michael Phelps<\/b><\/li>\n
  5. 5 Burpees<\/b> – – > <\/span>Bridge<\/b><\/li>\n<\/ol>\n

     <\/p>\n

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

     <\/p>\n

    8 times through the circuit, all exercises with a weight<\/span><\/i><\/p>\n

      \n
    • 5 Burpees<\/b> – – > <\/span>Overhead Press<\/b><\/li>\n
    • 5 Burpees<\/b> – – > <\/span>Front Raise Bus Driver<\/b><\/li>\n
    • 5 Burpees<\/b> – – > <\/span>Knee-to-Ground Lunges<\/b><\/li>\n
    • 5 Burpees<\/b> – – > <\/span>Gas Pump<\/b><\/li>\n
    • 5 Burpees<\/b> – – > <\/span>Run<\/b><\/li>\n<\/ul>\n

       <\/p>\n

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

       <\/p>\n

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

        \n
      • H.O.G. will not do this workout at TRQ.<\/span><\/li>\n
      • Zima has UA and there is a non-zero chance this workout will be repeated.<\/span><\/li>\n
      • Convergence on April 2 at Hanes Park.<\/span><\/li>\n<\/ul>\n

         <\/p>\n

        NAKED MAN MOLESKIN:<\/b><\/p>\n

          \n
        • The technology upgrades at Bells n Whistles were not overly accepted by the luddites who make up the normal Greenbrier clique.\u00a0 Using cardboard and scraps of paper for weinkes were as advanced as they were prepared to deal with.<\/span><\/li>\n
        • Also not widely appreciated was the lack of theme in the music.\u00a0 Yeah, I actually agree with that one, but the video was being recycled from a previous workout and I didn\u2019t want to redo the playlist.<\/span><\/li>\n
        • As expected, the mumblechatter started strong, but quickly died down and all I could eventually hear between burpee reps were words that I don\u2019t feel comfortable writing.<\/span><\/li>\n
        • All joking aside, Bells n Whistles is a great AO and usually produces a \u201csufficient\u201d beatdown.\u00a0 I know it\u2019s hard for many of us to get to, but give it a try sometime.<\/span><\/li>\n<\/ul>\n

           <\/p>\n

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

            \n
          • Many private ones.<\/span><\/li>\n
          • The H.O.G.\u2019s mom.<\/span><\/li>\n<\/ul>\n

             <\/p>\n

            Zima Out.<\/span><\/p>\n

             <\/p>\n

            Hey @Atrophy, I left the keys floating in the hot tub.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

            This is an EMOM workout.\u00a0 5 Burpees every minute on the minute, then fill the remaining time with an exercise.   You too, can follow along.\u00a0 Just hit play.   WARMUP.\u00a0\u00a0   5 Burpees – – > Side Straddle Hop 5 Burpees – – > Abe Vigoda 5 Burpees – – > Imperial Stormtrooper 5 […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,112],"tags":[],"class_list":["post-19087","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-bootcamp"],"acf":{"q":"Zima","date":"3\/30\/22","pax":"Ziffel, Atrophy, Manscape, The H.O.G., Bluto, Burlap, BALCO, Sweet Tea, Airbag, Lace, Singing Cowboy, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19087","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19087"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19087\/revisions"}],"predecessor-version":[{"id":19089,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19087\/revisions\/19089"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19087"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19087"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}