{"id":20094,"date":"2022-08-20T13:10:41","date_gmt":"2022-08-20T17:10:41","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20094"},"modified":"2022-08-20T13:10:41","modified_gmt":"2022-08-20T17:10:41","slug":"station-to-station-its-not-that-complicated","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/08\/station-to-station-its-not-that-complicated\/","title":{"rendered":"Station to Station: It&#8217;s not that complicated"},"content":{"rendered":"<div>Warm up: The usual<\/div>\n<div><\/div>\n<div>Mosey to Blocks, grab one and back to the front parking lot.<\/div>\n<div><\/div>\n<div>The Thang: Move around the parking lot w 4 stations moving the block forward 1 station each round (move it to station 1 for round 1, station 2 for round 2 and so on). When the block is moved to the station you do a block exercise instead of the listed exercise for that round.<\/div>\n<div><\/div>\n<div>40 reps at station 1, 30 reps at station 2, 20 reps at station 3 and 10 reps at station 4 unless you take the block to your station.<\/div>\n<div><\/div>\n<div>Set 1: Block Exercise=10 Blockees,<\/div>\n<div>Mode of transportation with the block:<\/div>\n<div>-Short Side w\/ block= Bear Crawl Block Push<\/div>\n<div>-Long side= John Cusack<\/div>\n<div><\/div>\n<div>Round 1 exercise =Merkins<\/div>\n<div>Round 2 exercise =Jump squats<\/div>\n<div>Round 3 exercise = Carolina Dry dock<\/div>\n<div>Round 4 exercise =WW2<\/div>\n<div><\/div>\n<div>Set 2: Block Exercise= 20 OH Press<\/div>\n<div>Mode of transportation with the block<\/div>\n<div>-Short side = Murder Bunny<\/div>\n<div>-Long side =John Cusack<\/div>\n<div><\/div>\n<div>Round 1 exercise =Lunges<\/div>\n<div>Round 2 exercise =Shoulder Taps<\/div>\n<div>Round 3 exercise = Plank Jacks<\/div>\n<div>Round 4 exercise =Freddy Merc<\/div>\n<div><\/div>\n<div><\/div>\n<div>I like when old men get naked -zima<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: The usual Mosey to Blocks, grab one and back to the front parking lot. The Thang: Move around the parking lot w 4 stations moving the block forward 1 station each round (move it to station 1 for round 1, station 2 for round 2 and so on). When the block is moved [&hellip;]<\/p>\n","protected":false},"author":199,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-20094","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Cruiser","date":"8\/20\/2022","pax":"Adobe, Zima, Subfloor, Offsides, Madoff, Dr. Toot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20094","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\/199"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20094"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20094\/revisions"}],"predecessor-version":[{"id":20095,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20094\/revisions\/20095"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20094"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20094"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20094"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}