{"id":21382,"date":"2023-02-21T08:45:01","date_gmt":"2023-02-21T12:45:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21382"},"modified":"2023-02-21T08:45:01","modified_gmt":"2023-02-21T12:45:01","slug":"post-super-bowl-legs-in-the-village","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/02\/post-super-bowl-legs-in-the-village\/","title":{"rendered":"Post Super Bowl Legs in the Village"},"content":{"rendered":"<p>Attendance was a bit light following the Super Bowl but 4 pax got in a strong workout featuring Super Bowl scoring variables.<\/p>\n<p><strong>Warm-a-Rama:<\/strong><\/p>\n<p>You know its a serious day when your warm up includes a Burpee Ladder:<\/p>\n<ul>\n<li>Side straddle hops &#8211; 35<\/li>\n<li>Abe Vigoda &#8211; 6<\/li>\n<li>Arm swirly things &#8211; 15<\/li>\n<li>Mountain Climbers &#8211; 20<\/li>\n<li>Plank Jacks &#8211; 20<\/li>\n<\/ul>\n<p><strong>The Thang:<\/strong><\/p>\n<ul>\n<li>1<sup>st<\/sup> &amp; 10 Burpee Ladder \u2013 10 Merkins at 0 yard line, jog to 10 yard line, 3 burpees at 10 yard line and sprint to end of field and 10 merkins, repeato moving 10 yards further each round.<\/li>\n<\/ul>\n<p>We did sets of 8 exercises starting with one rep per exercise and working up to eight reps per exercise.<\/p>\n<ul>\n<li>Squat<\/li>\n<li>Round the world lunges\n<ul>\n<li>Front Right<\/li>\n<li>Side Right<\/li>\n<li>Back Right<\/li>\n<li>Back Left<\/li>\n<li>Side Left<\/li>\n<li>Front Left<\/li>\n<\/ul>\n<\/li>\n<li>Calf Raises<\/li>\n<li>Straight-Leg Dead Lift<\/li>\n<\/ul>\n<p>With our legs wobbling, it was time to do the finisher. Three timed rounds of the following:<\/p>\n<ul>\n<li>AMRAP Squats \u2013 30 Seconds<\/li>\n<li>Al Gore \u2013 10 Seconds<\/li>\n<li>AMRAP Squat and Calf Raise \u2013 30 Seconds<\/li>\n<li>Al Gore \u2013 10 Seconds<\/li>\n<li>AMRAP Squat Jumps \u2013 30 Seconds<\/li>\n<li>Al Gore \u2013 10 Seconds<\/li>\n<\/ul>\n<p>YHC took us out.<\/p>\n<p>Always a pleasure,<\/p>\n<p>Sea-Man &#8211; Chris Cornett<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Attendance was a bit light following the Super Bowl but 4 pax got in a strong workout featuring Super Bowl scoring variables. Warm-a-Rama: You know its a serious day when your warm up includes a Burpee Ladder: Side straddle hops &#8211; 35 Abe Vigoda &#8211; 6 Arm swirly things &#8211; 15 Mountain Climbers &#8211; 20 [&hellip;]<\/p>\n","protected":false},"author":603,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-21382","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Sea-Man","date":"2\/13\/23","pax":"Cruiser, Sea-Man, Starfish, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21382","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\/603"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21382"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21382\/revisions"}],"predecessor-version":[{"id":21383,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21382\/revisions\/21383"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21382"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21382"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21382"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}