{"id":21016,"date":"2023-01-05T13:45:00","date_gmt":"2023-01-05T17:45:00","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21016"},"modified":"2023-01-05T13:45:00","modified_gmt":"2023-01-05T17:45:00","slug":"thrusters-engaged","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/01\/thrusters-engaged\/","title":{"rendered":"Thrusters Engaged"},"content":{"rendered":"

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

SSH, IST, Michael Phelps, Whirlies, Spicolis<\/span><\/p>\n

 <\/p>\n

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

 <\/p>\n

Each round builds on the previous round, but then comes back down (like a ladder).\u00a0 For example, the exercises would be: 1-2-3-2-1.<\/span><\/p>\n

At the end of each round, run to the end of the parking lot and back.\u00a0 Mountain Climbers for the six.<\/span><\/p>\n

Add a round of ab exercises between each exercise round.<\/span><\/p>\n

 <\/p>\n

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

    \n
  1. Burpees x 5<\/span><\/li>\n
  2. Side-to-Side Block Merkins x 10<\/span><\/li>\n
  3. Thrusters x 15<\/span><\/li>\n
  4. Curls x 20<\/span><\/li>\n
  5. Block Jumps x 25<\/span><\/li>\n
  6. Tricep Presses x 30<\/span><\/li>\n<\/ol>\n

     <\/p>\n

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

      \n
    • Low Dollies<\/span><\/li>\n
    • V-Ups<\/span><\/li>\n
    • Boat Hold<\/span><\/li>\n
    • Gas Pumps<\/span><\/li>\n
    • WWIIs<\/span><\/li>\n
    • Pulse Ups<\/span><\/li>\n<\/ul>\n

       <\/p>\n

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

       <\/p>\n

      Whoops – 15 more Thrusters at the request of 60 Minutes.<\/span><\/p>\n

       <\/p>\n

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

        \n
      • Everybody in the group completed a full 6 rounds.\u00a0 Well, YHC completed 6 rounds and since YHC was the six, it seems that by logical deduction, everyone else also at least completed 6.<\/span><\/li>\n
      • Thrusters were, by far, the favorite exercise <insert an immense amount of sarcasm>.\u00a0 The cardboard was REPEATEDLY checked to make sure that Thrusters were still listed, but not-so-silently hoping for the opposite.\u00a0 No such luck.\u00a0 #ThrustOn<\/span><\/li>\n
      • As always, for some reason, the PAX took the \u201cMountain Climbers for the six\u201d instruction as a mere suggestion.\u00a0 Now that I think of it, they took most of the exercise instructions as a suggestion.\u00a0 Those Clemmons boys are a cheeky bunch.<\/span><\/li>\n
      • Can someone please define the word \u201cnecessary\u201d for me?\u00a0 What does it mean to modify as necessary?<\/span><\/li>\n
      • 60 Minutes enjoyed the Thrusters so much, he asked for an extra round after the workout was over.\u00a0 The Q may not have understood his sarcasm.\u00a0 #Overtime<\/span><\/li>\n
      • On those rare occasions that Spicoli arrives a few minutes late, do you think he\u2019s sending a message to the rest of us that we waste too much time chit chatting and \u201cwarming up\u201d?\u00a0 That dude hits the Go button the minute he steps out of his chariot.<\/span><\/li>\n
      • If I modify the exercises like Schneider, will I get guns like his?\u00a0 #LifeGoals<\/span><\/li>\n
      • When YHC started the beatdown, I didn\u2019t feel like explaining everything, so I just said, \u201cDo what I do and you\u2019ll figure it out\u201d.\u00a0 Madoff replied, \u201cWe\u2019ll all be following you anyway.\u201d\u00a0 He could not have been more wrong!\u00a0 Half way through the second round, he flew past me and never looked back.<\/span><\/li>\n
      • YHC missed the entrance of Eye Candy.\u00a0 He slipped into the PAX like a ninja so fortunately the group escaped another set of Spicolis.\u00a0 But once there, he didn\u2019t miss a beat.<\/span><\/li>\n
      • Sour Mash talked a lot.\u00a0 He might have also lifted up his cinder block once or twice, but he also talked a lot.\u00a0 In fact, I could hear him talking from the other end of the line.\u00a0 Did I mention he talked a lot.<\/span><\/li>\n
      • YHC thought that maybe the Clemmons boys would enjoy a moderately tough beatdown, sprinkled with some periods of rest and camaraderie.\u00a0 Let\u2019s check that box this morning with a little sweat and some good times.\u00a0 Nothing too crazy, but still worthwhile.\u00a0 But then Hansel arrived and YHC knew that wasn\u2019t going to fly.\u00a0 There was no way he was going to let the Q mail it in and throw down a less-than-adequate workout.\u00a0 #InsanityMode #ThrustersEngaged<\/span><\/li>\n<\/ul>\n

         <\/p>\n

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

          \n
        • 9 year anniversary of F3WS (observed) this Saturday at Hanes Park at 7am.\u00a0 Throw out those HCs.\u00a0 Sour Mash is buying coffee for everyone afterwards.<\/span><\/li>\n<\/ul>\n

           <\/p>\n

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

            \n
          • Healthy living for the new year.<\/span><\/li>\n
          • Spicoli talking politics.<\/span><\/li>\n<\/ul>\n

             <\/p>\n

            Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

            WARMUP.\u00a0\u00a0 SSH, IST, Michael Phelps, Whirlies, Spicolis   BEATDOWN.   Each round builds on the previous round, but then comes back down (like a ladder).\u00a0 For example, the exercises would be: 1-2-3-2-1. At the end of each round, run to the end of the parking lot and back.\u00a0 Mountain Climbers for the six. Add a […]<\/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":[112,87],"tags":[],"class_list":["post-21016","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"Zima","date":"1\/5\/23","pax":"60 Minutes, Schneider, Sour Mash, Madoff, Hansel, Spicoli, Eye Candy, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21016","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=21016"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21016\/revisions"}],"predecessor-version":[{"id":21018,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21016\/revisions\/21018"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21016"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21016"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21016"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}