{"id":21998,"date":"2023-05-16T12:38:05","date_gmt":"2023-05-16T16:38:05","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21998"},"modified":"2023-05-16T15:17:45","modified_gmt":"2023-05-16T19:17:45","slug":"toy-soliders-at-the-doughnut-shop","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/05\/toy-soliders-at-the-doughnut-shop\/","title":{"rendered":"Toy Soliders at The Doughnut Shop"},"content":{"rendered":"<p>The Estate lives and is becoming a viable Tuesday option for those looking for a standard BootCamp option, which is the whole goal, man. Today&#8217;s thang:<\/p>\n<p>Warm-O-Rama as normal.<\/p>\n<p>AMRAP Stations: three minutes on the clock, switch exercise at ten reps, keep cycling till you hear the duck alarm sound.<\/p>\n<p><span style=\"font-weight: 400\">Station 1: Trailhead To Connector Trail<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Merkins<\/span><\/li>\n<li><span style=\"font-weight: 400\">Peter Parker<\/span><\/li>\n<li><span style=\"font-weight: 400\">Shoulder Taps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Station 2: Dough Joes<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Squats<\/span><\/li>\n<li><span style=\"font-weight: 400\">Alt lunges<\/span><\/li>\n<li><span style=\"font-weight: 400\">Toy soldiers\u00a0<\/span><\/li>\n<\/ul>\n<p>Note: this one must have looked the weirdest to those running or driving by. 4 dudes outside the doughnut shop touch their feet to their hands out of sync while &#8220;Keep On Chooglin&#8221; played on the tinny iPhone speaker.\u00a0 We have fun.<\/p>\n<p><span style=\"font-weight: 400\">Station 3: Lower Lot<\/span><\/p>\n<p>Line drills, halfway, back, full length, back<\/p>\n<p><span style=\"font-weight: 400\">Station 4: Trailhead by the Reynolda Trail<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">LBC<\/span><\/li>\n<li><span style=\"font-weight: 400\">Penguins<\/span><\/li>\n<li><span style=\"font-weight: 400\">Heels<\/span><\/li>\n<\/ul>\n<p>We have time so we do the whole dang thing again with a tw0 minute timer per station.<\/p>\n<p>Back for Mary which was only a couple of ab exercises and some arm stretching cause the Q needed it.<\/p>\n<p>Announcements: Bam&#8217;s supervisor could improve her communication skills. Also, happy early birthday to the Bammer. GreeNest Saturday desperately needs help.\u00a0 Hop has a tiny house project for vets through Team Rubicon this weekend; see him.<\/p>\n<p>Prayers for the Dixon family, and all those recovering from issues.<\/p>\n<p>YHC took us out.<\/p>\n<p>Great to spend time with these guys, and D-Day actually drove to a workout! Join us next week when Spicoli brings the heat. YHC will plan to start the warm-o-rama.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Estate lives and is becoming a viable Tuesday option for those looking for a standard BootCamp option, which is the whole goal, man. Today&#8217;s thang: Warm-O-Rama as normal. AMRAP Stations: three minutes on the clock, switch exercise at ten reps, keep cycling till you hear the duck alarm sound. Station 1: Trailhead To Connector [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-21998","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Wobegon","date":"5-16-2023","pax":"Starfish (WD), Bam, D-Day, Wobegon (WB and QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21998","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21998"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21998\/revisions"}],"predecessor-version":[{"id":22006,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21998\/revisions\/22006"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21998"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21998"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21998"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}