{"id":20425,"date":"2022-10-12T08:17:46","date_gmt":"2022-10-12T12:17:46","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20425"},"modified":"2022-10-12T08:20:03","modified_gmt":"2022-10-12T12:20:03","slug":"10-20-30-10-20-30-10-20-30-10-20-30","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/10\/10-20-30-10-20-30-10-20-30-10-20-30\/","title":{"rendered":"10-20-30, 10-20-30, 10-20-30, 10-20-30…."},"content":{"rendered":"

A near-perfect\u00a0 55 degree morning greeted six strong pax, many of them having just suffered what sounds like a world-class beatdown yesterday at Parlament.<\/p>\n

It went like this:<\/p>\n

Warm-O-Rama with all the favorites.<\/p>\n

    \n
  1. Mosey up the Hill To Nowhere. At the top: 10 merkins, 20 LBCs, 30 Squats. Run back down to the tables<\/li>\n
  2. Table work: 10 Irkins, 20 Dips, 30 alternating leg raises<\/li>\n
  3. Repeat-O! Back to the top of the trail and back to the tables.<\/li>\n
  4. Over to the smaller lot. Four Corners:\n
      \n
    1. Corner 1: 10 Merkins<\/li>\n
    2. Corner 2: 20 LBCs<\/li>\n
    3. Corner 3: 30 Squats<\/li>\n
    4. Corner 4: ALL FOUR.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

      Pax kept running the circuit till 606.<\/p>\n

      Round Robin Style Mary ended right at 615.<\/p>\n

      COT:<\/p>\n