{"id":22509,"date":"2023-09-13T12:57:03","date_gmt":"2023-09-13T16:57:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22509"},"modified":"2023-09-13T12:57:41","modified_gmt":"2023-09-13T16:57:41","slug":"22509","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/09\/22509\/","title":{"rendered":"Mayhem on the legs"},"content":{"rendered":"<p>Pax gathered and launched at 0530 promptly.<\/p>\n<p>Warmarama:<\/p>\n<ul dir=\"auto\">\n<li>SSHs x 20<\/li>\n<li>Abe Vigoda x 6<\/li>\n<li>Mountain Climbers x 20<\/li>\n<li>Plank Jacks x 20<\/li>\n<li>Hamstring Stretch x 3<\/li>\n<li>SSH Ladder \u2013 1 Squat : 10 SSH, 2 Squats : 9 SSH \u2026 cycle continues until 10 squats : 1 SSH<\/li>\n<\/ul>\n<p>Ran a full lap around shelter and back to parking lot at a good pace. Each pax picked up a rock after lap.<\/p>\n<h3>The Thang:<\/h3>\n<p dir=\"auto\">We did the following leg exercises with one rep per exercise and working up to eight reps per exercise. Run up the hill to nowhere in between:<\/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 with rock<\/li>\n<\/ul>\n<div dir=\"auto\">\n<div>\n<p>Two timed rounds of the following (1 at the top of hill to nowhere and one back in parking lot after returning rock)<\/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<li>40 Second rest<\/li>\n<\/ul>\n<p>Prayers for Splash&#8217;s terminal patients and for Workbench&#8217;s sister.<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pax gathered and launched at 0530 promptly. Warmarama: SSHs x 20 Abe Vigoda x 6 Mountain Climbers x 20 Plank Jacks x 20 Hamstring Stretch x 3 SSH Ladder \u2013 1 Squat : 10 SSH, 2 Squats : 9 SSH \u2026 cycle continues until 10 squats : 1 SSH Ran a full lap around shelter [&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":[83],"tags":[],"class_list":["post-22509","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Sea-Man","date":"9\/13\/23","pax":"Splash, Workbench, Sea-Man"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22509","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=22509"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22509\/revisions"}],"predecessor-version":[{"id":22511,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22509\/revisions\/22511"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22509"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22509"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22509"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}