{"id":22291,"date":"2023-07-17T08:53:43","date_gmt":"2023-07-17T12:53:43","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22291"},"modified":"2023-07-17T08:53:43","modified_gmt":"2023-07-17T12:53:43","slug":"20-15-10-5-and-no-burpees","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/07\/20-15-10-5-and-no-burpees\/","title":{"rendered":"20&#8230;15&#8230;10&#8230;5. And no burpees."},"content":{"rendered":"<p><strong>Warm-O-Rama<\/strong><\/p>\n<p><span style=\"font-weight: 400\">All the faves.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Mosey to the back for <\/span><b>Blocks Sprints!<\/b><\/p>\n<p><span style=\"font-weight: 400\">20 reps of called, sprint to end. Repeat-O with 15, 10, and 5 reps.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curls<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Chest Press<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Merkins On The Block<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Blocks up, over to the basketball court.<\/span><\/p>\n<p><b>Leg Sprints!<\/b><\/p>\n<p><span style=\"font-weight: 400\">20 reps of called, sprint to end. Repeat-O with 15, 10, and 5 reps.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reverse Lunges<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Long mosey around for <strong>Wall Work<\/strong><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">People\u2019s chair and Jack Reachers: 20, 15, 10, 5.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Balls To The Wall for a minute or so<\/span><\/li>\n<\/ul>\n<p><b>Mary!<\/b><\/p>\n<p><span style=\"font-weight: 400\">20, 15, 10, 5 of the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">LBC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Penguin Crunch<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Freddy Mercury<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Plank it up for the last minute.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Fin.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Announcements: not much is going on.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Prayers: Cherry Pie\u2019s father, positive progress in chemo, aging parents, Ziggy, and the loss of his dog.<\/span><\/p>\n<p><span style=\"font-weight: 400\">YHC took us out. Maximum gratitude.<\/span><\/p>\n<p><span style=\"font-weight: 400\">8 dudes; one was unhappy at the lack of burpees. Two ran in and ran out. All gave this simple but effective workout their best. Can\u2019t think of a better way to start a Monday morning.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Read today\u2019s <\/span><a href=\"https:\/\/ntw.soundestlink.com\/view\/64b495f9905289672af4ec4f\/61b3cf58b561e9001f354677?signature=42c45fb234de8f113aea7bbfc45fde47326445abcb2334480a2f6b53f3493d6b\"><span style=\"font-weight: 400\">News of the Nation<\/span><\/a><span style=\"font-weight: 400\"> if you have not. This portion hit me:<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">As we talked about our sons leading the future generations, he helped remind me that we set their course. \u201cIt all comes down to what we do. We can want our boys to have less screen time or to be more active, but ultimately it comes down to us. They are going to do what we do. We have to model it. It can&#8217;t be fake, they can sense inauthenticity a mile away. Boys really need fathers to challenge them and bring them up. You have to be who you want your sons to be. I want my son to be happy and healthy. I want him to be outdoors and I want him to accept and welcome challenge and encouragement from other men.\u201d<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400\">To quote Stan Lee: \u2018nuff said.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Schlitz, I neatly placed the keys under the 3rd block from the left, front row.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama All the faves. Mosey to the back for Blocks Sprints! 20 reps of called, sprint to end. Repeat-O with 15, 10, and 5 reps. Curls Chest Press Merkins On The Block Blocks up, over to the basketball court. Leg Sprints! 20 reps of called, sprint to end. Repeat-O with 15, 10, and 5 reps. [&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":[145],"tags":[],"class_list":["post-22291","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Wobegon","date":"7-17-2022","pax":"Cherry Pie, Green Acres, Frostbite, Crash, Schlitz, Ziggy Stardust, Boomerang. 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