{"id":19198,"date":"2022-04-14T10:21:13","date_gmt":"2022-04-14T14:21:13","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19198"},"modified":"2022-04-14T10:21:13","modified_gmt":"2022-04-14T14:21:13","slug":"quote-that-wasnt-that-bad","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/04\/quote-that-wasnt-that-bad\/","title":{"rendered":"Quote: \u201cThat Wasn\u2019t That Bad\u201d"},"content":{"rendered":"<p><b>WARMUP.\u00a0\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400\">SSH (perfect cadence), Whirlies (perfect cadence), Michael Phelps (perfect cadence), IST (perfect cadence)<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>BEATDOWN.<\/b><\/p>\n<p><span style=\"font-weight: 400\">Set up workout stations in 4 corners of a square, about 100 yards apart, with another station in the center.\u00a0 Do the exercises at one corner, then run to the center and do the exercise there.\u00a0 Run to the next corner.\u00a0 Rinse and repeat until time is called or your body gives up.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Corner 1 (Legs):<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mary Katherines x20<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sumo Squats x20<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Corner 2 (Cardio):<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Hillbillies x20<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Peter Parkers x20<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Corner 3 (Merkins):<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Clap Merkins x20<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Hand Release Merkins x20<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Corner 4 (Abs):<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heels to Heaven x20<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Low Dollies x20<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Center (Burpees):<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Knee Tuck Burpees x5<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>FINISHED.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>PRAYERS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The H.O.G.\u2019s mom.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The H.O.G.\u2019s friend with relationship issues.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Huck\u2019s brother\u2019s friend\u2019s family.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima Out.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Hey Root Canal, I dropped the keys at the merkin station, but I can\u2019t move my arms to pick them up again.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WARMUP.\u00a0\u00a0 SSH (perfect cadence), Whirlies (perfect cadence), Michael Phelps (perfect cadence), IST (perfect cadence) &nbsp; BEATDOWN. Set up workout stations in 4 corners of a square, about 100 yards apart, with another station in the center.\u00a0 Do the exercises at one corner, then run to the center and do the exercise there.\u00a0 Run to the [&hellip;]<\/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":[112,113,84],"tags":[],"class_list":["post-19198","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-pain-stations","category-wib"],"acf":{"q":"Zima","date":"4\/14\/22","pax":"Hansel, Van Gogh, Huckleberry, Root Canal, Workbench, The H.O.G., Zima (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19198","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=19198"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19198\/revisions"}],"predecessor-version":[{"id":19201,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19198\/revisions\/19201"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19198"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19198"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19198"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}