{"id":21222,"date":"2023-02-03T10:33:37","date_gmt":"2023-02-03T14:33:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21222"},"modified":"2023-02-03T10:33:37","modified_gmt":"2023-02-03T14:33:37","slug":"hammy-time","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/02\/hammy-time\/","title":{"rendered":"Hammy Time"},"content":{"rendered":"<p>The best beatdown downtown on Fridays in the Dash reconvened with seven men ready to get after it.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, ISTs, Stretches<\/p>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>Mosey to parking deck on 5<sup>th<\/sup> Street.\u00a0 At bottom of parking lot, complete upper or lower body exercise as instructed, then run to the other end of deck and complete ab exercise as instructed.\u00a0 Each time, repeat the previously completed exercise(s) in addition to the new exercise.\u00a0 First exercise x 5 reps and increase by 1 rep and 1 exercise on each successive round.\u00a0 So, for example, the third round would have consisted of Dive Bombers, Lt. Dans, and Up &amp; Unders, all x 7 reps.<\/p>\n<p><strong>Bottom:<\/strong><\/p>\n<p>Up &amp; Unders on Trestle<\/p>\n<p>Lt. Dans<\/p>\n<p>Dive Bombers<\/p>\n<p>Romanian Deadlifts<\/p>\n<p>Hillbillys<\/p>\n<p>Hurpees<\/p>\n<p><strong>Top:<\/strong><\/p>\n<p>Flight Attendants<\/p>\n<p>H2H<\/p>\n<p>Low Flutters<\/p>\n<p>Freddie Mercs<\/p>\n<p>Penguin Crunch<\/p>\n<p>WW2s<\/p>\n<p>Once you complete the sequence up the ladder, begin removing one exercise and one rep each successive round.<\/p>\n<p>Mosey home for 1 minute of Superman\/Banana<\/p>\n<p>Finished.<\/p>\n<p><strong><u>Announcements &amp; Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Blood Drive 2\/18. D-Day and Splash are coordinating.<\/li>\n<li>Qs needed for the Muthaship, Impossible Situation. Reach out to Mutton.<\/li>\n<li>Transcript\u2019s wife\u2019s health.<\/li>\n<li>Pray for Lamb Chop and M as they are in first days of parenthood.<\/li>\n<li>Turnover\u2019s grandmother is in the last stretch of her race.<\/li>\n<\/ul>\n<p>YHC took us out.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>The wind was chilly this morning, but we were fine between the combination of the shelter of the deck and the \u201cexcessive\u201d reps.<\/li>\n<li>Transcript was out front all morning, flying from one end of the deck to the other.<\/li>\n<li>Great to have Blueprint in from west Charlotte. They clearly get it done down south as he had no problem dominating the workout today with excellent form.<\/li>\n<li>Spicoli finally said a \u201cthank you\u201d of sorts for the light running today after CoT. He crushed the exercises, and everyone got on board with performing their sign.\u00a0 #HIM<\/li>\n<li>Turnover loves Romanian Deadlifts and wishes more Qs would employ the hammy kryptonite.<\/li>\n<li>Cheesesteak decided he didn\u2019t want to descend the latter so kept adding reps and not dropping an exercise.<\/li>\n<li>Posthole was waiting in his vehicle when YHC and was waiting around for YHC throughout the workout. The site-Q has accelerated.<\/li>\n<li>The workout was clearly not enough for \u00bd of Starfish as he was spied putting on a ruck pack for a double-down as YHC was leaving.<\/li>\n<\/ul>\n<p>Thanks for the opportunity to lead downtown, Posthole.\u00a0 The keys were left at the far wall in the deck.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The best beatdown downtown on Fridays in the Dash reconvened with seven men ready to get after it. Warmarama: SSHs, ISTs, Stretches The Thang Mosey to parking deck on 5th Street.\u00a0 At bottom of parking lot, complete upper or lower body exercise as instructed, then run to the other end of deck and complete ab [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-21222","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"","date":"2\/3\/23","pax":"Cheesesteak, Spicoli, Blueprint (DR from West Charlotte, RIRO from Embassy Suites), Post Hole, Turnover, Transcript, Starfish, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21222","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21222"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21222\/revisions"}],"predecessor-version":[{"id":21223,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21222\/revisions\/21223"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21222"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21222"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21222"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}