{"id":22382,"date":"2023-08-15T09:03:05","date_gmt":"2023-08-15T13:03:05","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22382"},"modified":"2023-08-15T09:03:05","modified_gmt":"2023-08-15T13:03:05","slug":"power-trio-at-the-estate","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/08\/power-trio-at-the-estate\/","title":{"rendered":"Power Trio at The Estate"},"content":{"rendered":"<p>Husker Du. ZZ Top. Nirvana. Blink-182. Rush. Dinosaur Jr. Cream. Greenie, Papa Bam, and Wobey. All epic power trios. It went like this:<\/p>\n<p><span style=\"font-weight: 400\">Warm o Rama<\/span><\/p>\n<p><span style=\"font-weight: 400\">Mosey to the field. The field was super wet. Mosey to the parking area by the field.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">\u00a05 merkins<\/span><\/li>\n<li><span style=\"font-weight: 400\">Mosey to the other side of the lot<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 LBC<\/span><\/li>\n<li><span style=\"font-weight: 400\">Repeat-0, 10, 15, resps<\/span><\/li>\n<li><span style=\"font-weight: 400\">Reapt-o, but add in Squats halfway on the way (merkins, squats, LBCs)<\/span><\/li>\n<li><span style=\"font-weight: 400\">Repeat-o, add in Mountain Climbers halfway on the way back (merkins, Squats, LBCs, Mountain Climbers)<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Mosey to trailhead\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Odd number for a circle, but we triangle rotate:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Howling Monkeys, 5<\/span><\/li>\n<li><span style=\"font-weight: 400\">Plank\/Shoulder taps, 5<\/span><\/li>\n<li><span style=\"font-weight: 400\">Repeat, 10, 15 reps of each<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Mosey to lower lot<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Lunge walk length, crawl bear back.<\/span><\/li>\n<li><span style=\"font-weight: 400\">Bear crawl length, reverse lunge back\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">High knees length, butt kickers back<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Long mosey around back to start for Mary by committee.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">And done.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Greenspan on the Q Friday at UA, YHC on Conspiracy Wednesday.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Back to school, new babies, knee physical therapy, healing, and thankfulness for all we are able to do. Age, injury or circumstance will change this all at some point; take each workout, CSAUP, EC run, and day with gratitude. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Husker Du. ZZ Top. Nirvana. Blink-182. Rush. Dinosaur Jr. Cream. Greenie, Papa Bam, and Wobey. All epic power trios. It went like this: Warm o Rama Mosey to the field. The field was super wet. Mosey to the parking area by the field. \u00a05 merkins Mosey to the other side of the lot 5 LBC [&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":[1],"tags":[],"class_list":["post-22382","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Wobegon","date":"8-15-2023","pax":"Bam (WD), Greenspan (WB), Wobegon (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22382","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=22382"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22382\/revisions"}],"predecessor-version":[{"id":22384,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22382\/revisions\/22384"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22382"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22382"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22382"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}