{"id":22615,"date":"2023-10-11T22:18:42","date_gmt":"2023-10-12T02:18:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22615"},"modified":"2023-10-11T22:18:42","modified_gmt":"2023-10-12T02:18:42","slug":"no-workout-for-old-men","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/10\/no-workout-for-old-men\/","title":{"rendered":"No Workout for Old Men"},"content":{"rendered":"<p><b>BEATDOWN.<\/b><\/p>\n<p><span style=\"font-weight: 400\">Reverse Blockee Peleton from the dumpsters to the far playground.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Repeat this routine until the first person finishes:<\/span><\/p>\n<p><span style=\"font-weight: 400\">+ Run a lap on the track<\/span><\/p>\n<p><span style=\"font-weight: 400\">+ Pullups x 20<\/span><\/p>\n<p><span style=\"font-weight: 400\">+ Blockover Burpees x 20<\/span><\/p>\n<p><span style=\"font-weight: 400\">+ Thrusters x 20<\/span><\/p>\n<p><span style=\"font-weight: 400\">+ Side-to-Side Merkins x 20<\/span><\/p>\n<p><span style=\"font-weight: 400\">+ Gas Pumps x 20<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">When the first person finishes (Van Gogh), if the seconds on the Q\u2019s watch are odd, add 5 reps next round.\u00a0 If they are even, subtract 5 reps.\u00a0 At that point, everyone stops where they are and starts the next round.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Rifle Carry blocks back from playground to the dumpsters.<\/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\">Zima has back-to-back-to-back Qs this week<\/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\">The Peacock family<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Superfly\u2019s son\u2019s continuation in F3 Greensboro<\/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. Reverse Blockee Peleton from the dumpsters to the far playground. &nbsp; Repeat this routine until the first person finishes: + Run a lap on the track + Pullups x 20 + Blockover Burpees x 20 + Thrusters x 20 + Side-to-Side Merkins x 20 + Gas Pumps x 20 &nbsp; When the first person [&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":[112,145],"tags":[],"class_list":["post-22615","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Zima","date":"10\/9\/23","pax":"Rubber Ducky, Van Gogh, Schlitz, Ziggy Stardust, Bruin, Superfly, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22615","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=22615"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22615\/revisions"}],"predecessor-version":[{"id":22620,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22615\/revisions\/22620"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22615"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22615"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22615"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}