{"id":21182,"date":"2023-01-31T21:45:53","date_gmt":"2023-02-01T01:45:53","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21182"},"modified":"2023-01-31T21:45:53","modified_gmt":"2023-02-01T01:45:53","slug":"urban-assault-escape-from-the-grease-recycler","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/01\/urban-assault-escape-from-the-grease-recycler\/","title":{"rendered":"Urban Assault: Escape from the Grease Recycler"},"content":{"rendered":"

YHC arrived ontime-ish for the beatdown, so we got at it with Warmarama, but pretty soon we had to move, nay FLEE!,\u00a0 as we were downwind from the Grease Recycler Truck outside the Bailey Power Plant.\u00a0 It was harsh.\u00a0 Finally found a place up a block and upwind on Vines so we could avoid the stank.<\/span><\/p>\n

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Warmerama<\/span><\/p>\n

50 SSH IC (good number)<\/span><\/p>\n

Moseyed around until we got to Vines street, and continued our warm up exercises<\/span><\/p>\n

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Moseyed to Stage in upper park for:<\/span><\/p>\n

Dora<\/span><\/p>\n

50 WMD (still terrible)<\/span><\/p>\n

100 Sally O\u2019Mallys: Reverse Lunge to put through knee or kick (Kick, Stretch, Kick!)\u00a0<\/span><\/p>\n

150 Freddy mercs (DC)<\/span><\/p>\n

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Mosey to the coal pit<\/span><\/p>\n

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Go to wall to people\u2019s chair and 50 jack reachers<\/span><\/p>\n

10 Donkey Kicks<\/span><\/p>\n

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Mark off 10 columns:<\/span><\/p>\n

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10 columns 5 burpees each = 50!<\/span><\/p>\n

Bear crawl in between each column to the end<\/span><\/p>\n

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Mosey back to launch<\/span><\/p>\n

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Three Man grinder:\u00a0<\/span><\/p>\n

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