{"id":22616,"date":"2023-10-11T22:18:51","date_gmt":"2023-10-12T02:18:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22616"},"modified":"2023-10-11T22:18:51","modified_gmt":"2023-10-12T02:18:51","slug":"a-simple-day-at-the-country-estate","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/10\/a-simple-day-at-the-country-estate\/","title":{"rendered":"A Simple Day at the Country Estate"},"content":{"rendered":"

BEATDOWN.<\/b><\/p>\n

Super simple workout.\u00a0\u00a0<\/span><\/p>\n

 <\/p>\n

Starting on the bridge for the walking trail between Reynolda Village and the WFU campus, which goes over the part of Silas Creek that flows into Lake Katherine, do 5 Flying Squirrels.<\/span><\/p>\n

 <\/p>\n

Run towards campus until you reach a light post.\u00a0 Do 2 Perfect Merkins, 2 Mary Katherines, and 2 Dead Bugs.<\/span><\/p>\n

 <\/p>\n

Run back to the start point and do 5 Flying Squirrels.<\/span><\/p>\n

 <\/p>\n

Run past the first light post to the next light post and do 4 of each exercise.<\/span><\/p>\n

 <\/p>\n

Run back to the start point and do 5 Flying Squirrels.<\/span><\/p>\n

 <\/p>\n

Continue this pattern until the 8th light post is reached, 16 reps of each exercise.<\/span><\/p>\n

 <\/p>\n

At the launch point, do Cirque du Soleil abs.<\/span><\/p>\n

 <\/p>\n

DONE.<\/b><\/p>\n

 <\/p>\n

THOUGHTS.<\/b><\/p>\n