![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/09\/Mayhem_9-7-22-Beatdown-300x231.png\")
<\/p>\nWell, just like Mr. Lee, this one’s gonna be fast! And brutal.<\/p>\n
It was that time again. Time to make a Q return to the spot of my VQ… #Mayhem.<\/p>\n
Love this spot. So many terrible options.<\/p>\n
Since it’s the season of #IronPAX2022, I had to think strategically about how I was going to approach this beatdown. I mean, Week 0 was tough, but Week 1 looks to be a true “Bear” of a battle. Lot’s of arms and a lot of crawling. What better way to avoid a back to back Jello Arm experience than to offer up a Wednesday beatdown that is all Abs and Core training. ( Thank you @Bevo for a similar experience earlier this year. )<\/p>\n
I give you, The Bruce Lee\u00a0 ( slightly modified..)<\/p>\n
<\/p>\n
The THANG:<\/strong><\/p>\n As you can see above, pretty simple concept.<\/p>\n 5 rounds, 20 reps of each exercise listed followed by a Mosey up and back down the hill to nowhere. All you WIB guys, feel free to borrow some of these. Simple but very effective!<\/p>\n 1. War Hammer. 2. Low Flutters, 3. LBC’s., 4. Heels to Heaven, 5. Crunch Frog ( Thank you @Splash ), 6. Run a Lap.\u00a0 Rinse and repeat. Simple as that.<\/p>\n All PAX killed this routine. Strong work men!<\/p>\n After we finished the 5 rounds, the Q decided we need a little change-up. So we broke out the 100’s exercise. ( Had to look this one up. Palates—who knew? ) Exercise is pretty “simple”…. Get into LBC position, knees up, head and chest lifted slightly. Then, simply do arm flutters as fast as possible 100 times. Crowd favorite….until,<\/p>\n We then moseyed back to the parking lot where the PAX were anxiously awaiting some MARY, but NO! Not yet. MARY:<\/strong><\/p>\n We did the standard, Mutton crunch. Penguin crunch. High Plank, Low Plank, Side Plank… HAH! More core exercises…Love it!<\/p>\n Time.<\/p>\n <\/p>\n COT:<\/strong><\/p>\n Announcements:<\/p>\n Stair climb for 9-11 Remembrance this Saturday, 6am at Truist Field. Check Slack for details.<\/p>\n IronPAX 2022, Week 1 at #Distillery tomorrow. @Cruiser leading. Come on out, should be GREAT!<\/p>\n Prayers:<\/p>\n Kids going to college.<\/p>\n Kids going back to school.<\/p>\n Parents….Prayers for peace and knowing God is in control.<\/p>\n Prayers for brothers that haven’t been out in a while ( life, injury, more life….)<\/p>\n YHC took us out.<\/p>\n <\/p>\n NMM:<\/strong><\/p>\n I’m pretty sure everyone hated this one thoroughly.<\/p>\n But I hope it was fun for all.<\/p>\n All you PAX crushed it. As always, love you guys. Thank you for the push and the support. Really blessed to get to experience the gloom with you.<\/p>\n Quotes of the day:<\/p>\n ” What, no signs this time Adobe? ”<\/p>\n ” What’s next? ”<\/p>\n ” If we’re doing this now, what’s Mary going to be? ”<\/p>\n ” This playlist is awesome! ” ( Think it’s actually getting recycled for IronPAX tomorrow ), must have done one thing right.<\/p>\n —- No Woo’s were muttered or harmed during the making of this beatdown —<\/em><\/p>\n @Adobe ___ out.<\/p>\n","protected":false},"excerpt":{"rendered":" Well, just like Mr. Lee, this one’s gonna be fast! And brutal. It was that time again. Time to make a Q return to the spot of my VQ… #Mayhem. Love this spot. So many terrible options. Since it’s the season of #IronPAX2022, I had to think strategically about how I was going to approach […]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,83,116],"tags":[],"class_list":["post-20221","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem","category-wefoco"],"acf":{"q":"Adobe","date":"9-7-22","pax":"Splash, dramaqueen, f3schneider, cruiser, dr.toot, Crash, Workbench, Offsides, Adobe (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20221","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20221"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20221\/revisions"}],"predecessor-version":[{"id":20225,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20221\/revisions\/20225"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20221"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20221"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20221"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nThe Q decided we needed to do some Burpees. But, not just any Burpee. We did 10 Deconstructed Burpees: 10 Squats, 10 Leg Thrusts, 10 Merkins, 10 more Leg Thrusts, and finally 10 Jumps.<\/p>\n