{"id":20826,"date":"2022-12-07T12:57:07","date_gmt":"2022-12-07T16:57:07","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20826"},"modified":"2022-12-07T12:57:07","modified_gmt":"2022-12-07T16:57:07","slug":"nothing-special-on-the-farm","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/12\/nothing-special-on-the-farm\/","title":{"rendered":"Nothing Special on the Farm"},"content":{"rendered":"

WARMUP.\u00a0\u00a0<\/b><\/p>\n

 <\/p>\n

SSH.<\/span><\/p>\n

Whirlies.<\/span><\/p>\n

Michael Phelps.<\/span><\/p>\n

 <\/p>\n

BEATDOWN.<\/b><\/p>\n

 <\/p>\n

    \n
  1. Suitcase Squats x 20 (SC)<\/span><\/li>\n
  2. Jump Overs x 20<\/span><\/li>\n
  3. Weighted Reverse Lunges x 20 (SC)<\/span><\/li>\n<\/ol>\n

     <\/p>\n

    Run Old Pfafftown to Sugar Maple Ct and back.<\/span><\/p>\n

    Burpees for the Six (and encourage your fellow PAX to push hard).<\/span><\/p>\n

     <\/p>\n

      \n
    1. Ratchet Squats x 20<\/span><\/li>\n
    2. Mary Katherines x 20 (DC)<\/span><\/li>\n
    3. Goblet Squats x 20<\/span><\/li>\n<\/ol>\n

       <\/p>\n

      Run Old Pfafftown to Sugar Maple Ct and back.<\/span><\/p>\n

      Burpees for the Six (and encourage your fellow PAX to push hard).<\/span><\/p>\n

       <\/p>\n

        \n
      1. KB Swings x 20 (SC)<\/span><\/li>\n
      2. Overhead Presses x 20 (SC)<\/span><\/li>\n
      3. Curls x 20 (SC)<\/span><\/li>\n<\/ol>\n

         <\/p>\n

        Run the short Mallard Glenn Cir loop and back.<\/span><\/p>\n

        Burpees for the Six (and encourage your fellow PAX to push hard).<\/span><\/p>\n

         <\/p>\n

          \n
        1. Tricep Presses x 20<\/span><\/li>\n
        2. Upright Rows x 20 (SC)<\/span><\/li>\n
        3. Hammer Curls x 20 (SC)<\/span><\/li>\n<\/ol>\n

           <\/p>\n

          Run the short Mallard Glenn Cir loop and back.<\/span><\/p>\n

          Burpees for the Six (and encourage your fellow PAX to push hard).<\/span><\/p>\n

           <\/p>\n

            \n
          1. Tarantulas x 10<\/span><\/li>\n
          2. Curl Presses x 10 (SC)<\/span><\/li>\n
          3. Hillbillies x 10 (DC)<\/span><\/li>\n<\/ol>\n

             <\/p>\n

            Run double out-of-bounds lines on the tennis courts.<\/span><\/p>\n

             <\/p>\n

              \n
            1. Snatches x 10 (SC)<\/span><\/li>\n
            2. Mountain Climbers x 10 (DC)<\/span><\/li>\n
            3. Coupon Thrusters x 10<\/span><\/li>\n<\/ol>\n

               <\/p>\n

              Run double out-of-bounds lines on the tennis courts.<\/span><\/p>\n

               <\/p>\n

              Cirque du Soleil abs<\/span><\/p>\n

               <\/p>\n

              DONE.<\/b><\/p>\n

               <\/p>\n

              ANNOUNCEMENTS:<\/b><\/p>\n

                \n
              • Greenest next weekend<\/span><\/li>\n<\/ul>\n

                 <\/p>\n

                PRAYERS:<\/b><\/p>\n

                  \n
                • Silent prayers<\/span><\/li>\n
                • Schlitz 2.0<\/span><\/li>\n
                • $5 Footlong 2.0<\/span><\/li>\n<\/ul>\n

                   <\/p>\n

                  Zima Out.<\/span><\/p>\n

                   <\/p>\n

                  Atrophy, I forgot to bring music so to correct for my error, I\u2019m keeping the keys and I\u2019ll redo this workout soon with some tunes.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

                  WARMUP.\u00a0\u00a0   SSH. Whirlies. Michael Phelps.   BEATDOWN.   Suitcase Squats x 20 (SC) Jump Overs x 20 Weighted Reverse Lunges x 20 (SC)   Run Old Pfafftown to Sugar Maple Ct and back. Burpees for the Six (and encourage your fellow PAX to push hard).   Ratchet Squats x 20 Mary Katherines x 20 […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,112,113],"tags":[],"class_list":["post-20826","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-bootcamp","category-pain-stations"],"acf":{"q":"Zima","date":"12\/7\/22","pax":"Bluto, Cheesesteak, Manscape, Transcript, The Singing Cowboy, BAM, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20826","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20826"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20826\/revisions"}],"predecessor-version":[{"id":20828,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20826\/revisions\/20828"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20826"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20826"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20826"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}