{"id":19291,"date":"2022-04-28T10:59:12","date_gmt":"2022-04-28T14:59:12","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19291"},"modified":"2022-04-28T10:59:12","modified_gmt":"2022-04-28T14:59:12","slug":"ankle-friendly","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/04\/ankle-friendly\/","title":{"rendered":"Ankle Friendly"},"content":{"rendered":"

YHC’s ankle has been bothering him some. It was acting up after WIB last week, so naturally I ran OGs Fri and played some basketball Sat, and then it was REALLY bothering me so I thought I would take the week off until oh wait I had the RnG and TRQ Qs this week. At least I can control the amount of leg work in one of those.<\/p>\n

WoR – SSH, Hillbilly, Whirlies, Abe Vigodas, Michael Phelps<\/p>\n

Slow mosey – don’t you dare call it a run – to the rock pile. Grab a rock that will “challenge you” … some folks have differing interpretations of this.<\/p>\n

The thang – 6 stations around the traffic circle, each with two exercises and a mode of transport to the next. Start with 10 reps for the first rotation, then 15, then 20. A few pax got started on the 25 rep lap when time was up. Most, if not all, of the exercises were “ankle friendly.”<\/p>\n

    \n
  1. \u00a0Rows, Gas Pumps | Rifle Carry<\/li>\n
  2. \u00a0Curls, American Hammer | Lunge Walk<\/li>\n
  3. \u00a0Curl Press, Heels to Heaven | Rock Crawl<\/li>\n
  4. \u00a0Tricep Press, Low Flutter | Rifle Carry<\/li>\n
  5. \u00a0Front Raise, Mountain Climber | Lunge Walk<\/li>\n
  6. OH Press, Low Dolly | Rock Crawl<\/li>\n<\/ol>\n

    Return rocks, slow mosey – don’t you dare call it a run – back to launch. Plank for the 6. Time’s up.<\/p>\n

    Announcements: GreeNest in May, reach out to Starfish if you can Q or volunteer. Spam has UA tomorrow. If you’re interested in helping launch F3 Pilot Mountain, reach out to Wobegon & Tonka. No prayer requests, YHC took us out.<\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    YHC’s ankle has been bothering him some. It was acting up after WIB last week, so naturally I ran OGs Fri and played some basketball Sat, and then it was REALLY bothering me so I thought I would take the week off until oh wait I had the RnG and TRQ Qs this week. At […]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-19291","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Burns","date":"4\/28\/2022","pax":"Spamalot, Giles, Wobegon, Ziggy Stardust, Tonka, Superfly, Green Acres, Starfish, Weed'n'feed (DR Durham), Zima, Airbag, Burns "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19291","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19291"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19291\/revisions"}],"predecessor-version":[{"id":19293,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19291\/revisions\/19293"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19291"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}