{"id":20673,"date":"2022-11-14T09:44:36","date_gmt":"2022-11-14T13:44:36","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20673"},"modified":"2022-11-14T09:44:36","modified_gmt":"2022-11-14T13:44:36","slug":"the-frosty-launchpad","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/11\/the-frosty-launchpad\/","title":{"rendered":"The Frosty Launchpad!"},"content":{"rendered":"<p>Launchpad!<\/p>\n<p>Defrost-<\/p>\n<p>20 side straddle hop<\/p>\n<p>20 imperial walker<\/p>\n<p>20 hillbilly<\/p>\n<p>Stovetop-<\/p>\n<p>mosey to the track for a warm up lap<\/p>\n<p>four different beer boxes (cones to run to) each section is further and further away.<br \/>\nstart with ten burpees at the track.<br \/>\n*run to first section and do 20 merkins and run back to starting point, touch and run to 2nd beer box a bit further out.<br \/>\n*30 LBC then run back to starting point, touch and run to third furthest section<\/p>\n<p>*40 squats, run to starting point, touch and finally run all the way to the half way field point point. 50 single count side straddle hop!<\/p>\n<p>*repeat entire process starting with ten burpees again. Entire process is repeated four times.<\/p>\n<p>*catch your breath and mosey to the benches<\/p>\n<p>*let\u2019s grab some bench for 5 left leg step up, 5 right leg step ups and 5 dips.<br \/>\n*repeat with ten<\/p>\n<p>*repeat with 15<\/p>\n<p>*repeat with 20 then work back down.<br \/>\n*on your six!<\/p>\n<p>*20 big O<\/p>\n<p>*20 WW2<\/p>\n<p>TIME. That\u2019s the Thang! Great work from the dudes. Cheers!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Launchpad! Defrost- 20 side straddle hop 20 imperial walker 20 hillbilly Stovetop- mosey to the track for a warm up lap four different beer boxes (cones to run to) each section is further and further away. start with ten burpees at the track. *run to first section and do 20 merkins and run back to [&hellip;]<\/p>\n","protected":false},"author":638,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-20673","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"Schlitz","date":"11\/14\/2022","pax":"Palin, Burns, woebegone and myself!"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20673","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\/638"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20673"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20673\/revisions"}],"predecessor-version":[{"id":20674,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20673\/revisions\/20674"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20673"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20673"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20673"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}