{"id":22630,"date":"2023-10-16T10:50:00","date_gmt":"2023-10-16T14:50:00","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22630"},"modified":"2023-10-16T10:50:00","modified_gmt":"2023-10-16T14:50:00","slug":"iron-throne-bearmuda-10-16","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/10\/iron-throne-bearmuda-10-16\/","title":{"rendered":"Iron Throne – BearMuda 10-16"},"content":{"rendered":"

It was a brisk 43 degree morning on October 16th<\/sup>, in the year of our Lord 2023.\u00a0\u00a0 I arrived early and planted the newly passed off shovel flag for the Throne.\u00a0 I love how cool these flags look.\u00a0 We arrived to the AO a hearty 5 of us ready to start the week off right.\u00a0 I wanted to try the BearMuda Triangle again from when I had a Q on 9.30.2023 with Alcatraz.\u00a0 I went with a ladder from 10 reps down instead of 15 from earlier.\u00a0 I think this is a better balance.\u00a0 But since it is 10-16, we did the first round with 10 reps and round 2 had 16 reps of 10 exercises.\u00a0 Seemed to make sense while watching football yesterday.<\/p>\n

 <\/p>\n

Warm up<\/strong> = SSH, Abe Vigota, Imperial, Hill Billy, Whirly with Clap<\/p>\n

Mosey around the school<\/p>\n

The Thang \u2013 Round 1<\/strong><\/p>\n

BearMuda Triangle (Fewer reps this time)<\/p>\n

Top of Triangle \u2013 Curls<\/p>\n

Bottom Left of Triangle \u2013 Blockees<\/p>\n

Bottom Right of Triangle \u2013 Squats with the Coupon<\/p>\n

Sets \u2013 10, 9,8,7,6,5,4,3,2,1\u00a0 – all the way around pushing the block bear crawl in between.\u00a0 Twas fun!<\/p>\n

 <\/p>\n

Round 2 \u2013 16 reps each of:<\/strong><\/p>\n

    \n
  1. Jungle Bois<\/li>\n
  2. Merkins<\/li>\n
  3. Thrusters<\/li>\n
  4. Figure 8\u2019s (8 Each side)<\/li>\n
  5. KB Swings<\/li>\n
  6. Bus Drivers<\/li>\n
  7. Burpees<\/li>\n
  8. WW3 with the Coupon<\/li>\n
  9. Low Flutter<\/li>\n
  10. LBC\u2019s<\/li>\n<\/ol>\n

    Round 3<\/strong> \u2013 Ring of fire with the Merkins \u2013 5,4,3,2,1<\/p>\n

    COT<\/p>\n

    Then out.\u00a0 Good solid workout.\u00a0 Minimal running and finished exactly on time.\u00a0 First time I have had one do that so maybe I am getting the hang of this.\u00a0 Not sure but still trying.<\/p>\n

    Ducky Out!\"\" \"\" \"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

    It was a brisk 43 degree morning on October 16th, in the year of our Lord 2023.\u00a0\u00a0 I arrived early and planted the newly passed off shovel flag for the Throne.\u00a0 I love how cool these flags look.\u00a0 We arrived to the AO a hearty 5 of us ready to start the week off right.\u00a0 […]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-22630","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Rubber Ducky","date":"10-16-2023","pax":"Lamb Chop, Cherry Pie, Schlitz, Van Gough, Rubber Ducky"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22630","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22630"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22630\/revisions"}],"predecessor-version":[{"id":22634,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22630\/revisions\/22634"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22630"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22630"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22630"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}