{"id":20997,"date":"2023-01-03T13:06:09","date_gmt":"2023-01-03T17:06:09","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20997"},"modified":"2023-01-03T13:06:09","modified_gmt":"2023-01-03T17:06:09","slug":"holiday-hiits-vol-2","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/01\/holiday-hiits-vol-2\/","title":{"rendered":"Holiday HIITs, Vol. 2"},"content":{"rendered":"

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

It\u2019s not important<\/span><\/p>\n

 <\/p>\n

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

HIIT Style – Perform each exercise for 45 seconds, then rest for 15 seconds.\u00a0 After each round, use 3 minutes to run the quarter mile loop and rest.<\/span><\/i><\/p>\n

 <\/p>\n

Exercises:<\/span><\/p>\n

    \n
  1. Mountain Climbers<\/span><\/li>\n
  2. Iron Mikes<\/span><\/li>\n
  3. Merkins<\/span><\/li>\n
  4. 180 Degree Jump Squats<\/span><\/li>\n
  5. Half Burpees<\/span><\/li>\n<\/ol>\n

     <\/p>\n

    Run: Autumn Park Circle<\/span><\/p>\n

     <\/p>\n

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

     <\/p>\n

    MUSIC SELECTION<\/b><\/p>\n

      \n
    • The same as the past two days \u2026 no, I still haven\u2019t removed \u201cthat\u201d song.<\/span><\/li>\n<\/ul>\n

       <\/p>\n

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

        \n
      • Immense compliments and showers of appreciation to the triumvirate who posted this morning.\u00a0 I\u2019m not sure if it was the promise of a bribe to attend my back-to-back-to-back Qs or just not looking at the calendar, but those HIMs showed up and dominated each and every day.<\/span><\/li>\n
      • Root Canal is a true rare gem of a human being.\u00a0 Yeah, he\u2019s super weird, but that makes him so freaking special.\u00a0 He instantly raises the quality of any day that we get to be in his presence.<\/span><\/li>\n
      • Speaking of odd persons, Spicoli.\u00a0 Need I say more?\u00a0 Despite being absent in kindergarten when they taught time telling, he frequently graces us at the most elite beatdowns and breezes through them.\u00a0 Maybe that biohazard of a headband actually has some magical powers.<\/span><\/li>\n
      • Workbench has become a stalwart and one of the most reliable, hard-working PAX in F3WS land.<\/span><\/li>\n
      • Math was hard this morning.\u00a0 The Q never looked at his watch and miscalculated the time each round took.\u00a0 Ironically (and this is true), if not for Spicoli keeping track (see, he can do it!), the PAX would have gone into overtime.<\/span><\/li>\n<\/ul>\n

         <\/p>\n

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

          \n
        • Root Canal is renting a house in SoCal for the holidays.\u00a0 All are invited.<\/span><\/li>\n
        • Convergence + coffeeteria on the 24th at Alcatraz.<\/span><\/li>\n
        • New Year\u2019s Eve convergence at Hanes Park.<\/span><\/li>\n
        • 9 Year Anniversary convergence at Hanes Park on January 7.<\/span><\/li>\n<\/ul>\n

           <\/p>\n

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

            \n
          • Safe travels.<\/span><\/li>\n<\/ul>\n

             <\/p>\n

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

             <\/p>\n

            I think I dropped the keys as we quickly hurried out of Brookberry before the Illuminati discovered us.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

            WARMUP.\u00a0\u00a0 It\u2019s not important   BEATDOWN. HIIT Style – Perform each exercise for 45 seconds, then rest for 15 seconds.\u00a0 After each round, use 3 minutes to run the quarter mile loop and rest.   Exercises: Mountain Climbers Iron Mikes Merkins 180 Degree Jump Squats Half Burpees   Run: Autumn Park Circle   DONE.   […]<\/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":[1],"tags":[],"class_list":["post-20997","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Zima","date":"12\/22\/22","pax":"Root Canal, Workbench, Spicoli, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20997","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=20997"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20997\/revisions"}],"predecessor-version":[{"id":21000,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20997\/revisions\/21000"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20997"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20997"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20997"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}