{"id":19319,"date":"2022-04-30T10:10:45","date_gmt":"2022-04-30T14:10:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19319"},"modified":"2022-04-30T10:10:45","modified_gmt":"2022-04-30T14:10:45","slug":"warmup-up-the-intimidator-7-of-diamonds","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/04\/warmup-up-the-intimidator-7-of-diamonds\/","title":{"rendered":"Warmup up the intimidator &amp; 7 of Diamonds"},"content":{"rendered":"<p>YHC &amp; Flopper showed up at 0646 and right about 0657 the group gathered and turned into 6 quickly. Fizz joined us from F3 Wilmington and was a great addition to our workout and fit right in like he was a DashPax regular.<\/p>\n<p>Mosey to track from parking lot.<\/p>\n<p>Warmup<\/p>\n<ul>\n<li>SSH x 20<\/li>\n<li>Abe Vigodas (3 each leg)<\/li>\n<li>Pretzel stretch 5 count each leg<\/li>\n<li>Imperial Storm Troopers x 15<\/li>\n<li>Jack Reachers x 20<\/li>\n<li>Run up the intimidator to the very top from track and run back (YHC received some flack for considering this part of warmup)<\/li>\n<\/ul>\n<p>The Thang:<\/p>\n<p>7 of diamonds workout where each round included the exercises listed below at each of the 4 corners of the track:<\/p>\n<ul>\n<li>Round 1: 7 Burpees<\/li>\n<li>Round 2: 7 Burpees, 14 Low Flutters<\/li>\n<li>Round 3: 7 Burpees, 14 Merkins, 21 Low Flutters<\/li>\n<li>Round 4: 7 Burpees, 14 Merkins, 21 Low Flutters, 28 Squats<\/li>\n<li>Round 5: 7 Mountain Climbers (double count), 14 Alternating Shoulder Taps, 21 LBCs<\/li>\n<li>Round 6: 7 Mountain Climbers (double count), 14 LBCs<\/li>\n<li>Round 7: Run final lap around the track as fast as you can<\/li>\n<\/ul>\n<p>Total distance above = 1.75 miles (excluding intimidator run)<\/p>\n<p>We only had 3 minutes for Mary:<\/p>\n<ul>\n<li>WW2s x 10<\/li>\n<li>Penguin Crunch x 15<\/li>\n<\/ul>\n<p>COT: Pray for IVF procedure for Lambchop family.<\/p>\n<p>It was great having Fizz with us, we learned lots about the F3 Wilmington Pax, expansion into Brunswick County and youth engagement and happening at Coke! Lamb Chop who works in a similar industry to Fizz talked chatted about distribution and promos with Fizz in between reps. Flopper was quiet but worked hard and also told Crash that he &#8220;didn&#8217;t like music&#8221;, lol. Crash came from performing a Murph at 0600 to IS so he was not happy I called so many burpees but he did them like a champ! Cherry Pie was ahead of us all every round and made the entire workout look easy.<\/p>\n<p>Always a pleasure,<\/p>\n<p>Sea-Man<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC &amp; Flopper showed up at 0646 and right about 0657 the group gathered and turned into 6 quickly. Fizz joined us from F3 Wilmington and was a great addition to our workout and fit right in like he was a DashPax regular. Mosey to track from parking lot. Warmup SSH x 20 Abe Vigodas [&hellip;]<\/p>\n","protected":false},"author":603,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93],"tags":[],"class_list":["post-19319","post","type-post","status-publish","format-standard","hentry","category-impossible-situation"],"acf":{"q":"Sea-Man","date":"4\/30\/22","pax":"Flopper, Sea-Man, Fizz, Lamb Chop, Crash, Cherry Pie"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19319","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\/603"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19319"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19319\/revisions"}],"predecessor-version":[{"id":19320,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19319\/revisions\/19320"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19319"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19319"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19319"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}