{"id":22389,"date":"2023-08-16T18:42:58","date_gmt":"2023-08-16T22:42:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22389"},"modified":"2023-08-16T18:42:58","modified_gmt":"2023-08-16T22:42:58","slug":"an-old-favorite","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/08\/an-old-favorite\/","title":{"rendered":"An Old Favorite"},"content":{"rendered":"<p><b>BEATDOWN.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">There are 5 stations, each with a weighted exercise and a non-weigthed one, located on The Hill to Nowhere.\u00a0 If you have the rock, do the first exercise; else, do the second exercise.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Each PAX was instructed to ascend the hill one station at a time and then return all the way to the bottom.\u00a0 Then move back up the hill stopping at each station.\u00a0 On each lap up the hill, move the rock (and not anyone else\u2019s) up one station.\u00a0 After climbing the entire hill for the last time, bring the rock back down, stopping at each station.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Station One (Bottom): Manmakers x 10, Hand Release Mike Tysons x 10<\/span><\/p>\n<p><span style=\"font-weight: 400\">Station Two (300 feet up): Rock Curls x 25, Lt. Dans x 10<\/span><\/p>\n<p><span style=\"font-weight: 400\">Station Three (550 feet up): Rock Thrusters x 25, WMDs x 15<\/span><\/p>\n<p><span style=\"font-weight: 400\">Station Four (750 feet up): Overhead Press x 25, Mountain Climbers x 50<\/span><\/p>\n<p><span style=\"font-weight: 400\">Station Five (Top of Hill, 900 feet up): Rock Squats x 25<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>DONE.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>ANNOUNCEMENTS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The event formerly known as Shmedfest is a week from Saturday, sponsored by Crisis Control Ministry, and at the Fairgrounds.\u00a0 However, it\u2019s not called Shmedfest and doesn\u2019t have a 2am workout.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>PRAYERS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">none spoken<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>BEATDOWN. &nbsp; There are 5 stations, each with a weighted exercise and a non-weigthed one, located on The Hill to Nowhere.\u00a0 If you have the rock, do the first exercise; else, do the second exercise. &nbsp; Each PAX was instructed to ascend the hill one station at a time and then return all the way [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,83],"tags":[],"class_list":["post-22389","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":"Zima","date":"8\/16\/23","pax":"Crash, Subfloor, Drama Queen, Workbench, Drip, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22389","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22389"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22389\/revisions"}],"predecessor-version":[{"id":22391,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22389\/revisions\/22391"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22389"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22389"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22389"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}