{"id":22823,"date":"2023-12-05T23:19:54","date_gmt":"2023-12-06T03:19:54","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22823"},"modified":"2023-12-05T23:19:54","modified_gmt":"2023-12-06T03:19:54","slug":"you-cant-spell-abs-without-a-w","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/12\/you-cant-spell-abs-without-a-w\/","title":{"rendered":"You Can’t Spell Abs Without a W"},"content":{"rendered":"

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

Some time-wasting bullshit with at least a few burpees sprinkled in to get the heart rate moving.<\/span><\/p>\n

 <\/p>\n

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

 <\/p>\n\n\n\n
1 – CIRQUE DU SOLEIL ABS (10 reps\/10s hold)<\/b><\/span><\/p>\n

Crunch (hold)<\/span><\/p>\n

LBCs (hold)<\/span><\/p>\n

Legs Straight Up Crunch (hold)<\/span><\/p>\n

Juanitas (hold)<\/span><\/p>\n

Single Leg Crunch (L) (hold)<\/span><\/p>\n

E2K (L) (hold)<\/span><\/p>\n

SLC (R) (hold)<\/span><\/p>\n

E2K (R) (hold)<\/span><\/p>\n

March<\/span><\/p>\n

Run<\/span><\/p>\n

Both Legs Down (hover)<\/span><\/p>\n

Reverse Crunch (hold)<\/span><\/p>\n

Scoop It Out<\/span><\/p>\n

Reverse Scoop<\/span><\/p>\n

Gas Pump-ish (hold)<\/span><\/p>\n

Scissors<\/span><\/p>\n

Bring it Up<\/span><\/p>\n

Pulse Ups<\/span><\/p>\n

High Toe Touch<\/span><\/p>\n

Lower it Down<\/span><\/p>\n

Scissors (hold)<\/span><\/p>\n

Both Legs Half Way Up (5)<\/span><\/p>\n

Right Leg Up (5)<\/span><\/p>\n

Left Leg Up (5)<\/span><\/p>\n

Right Leg Down (5)<\/span><\/p>\n

Left Leg Down (5)<\/span><\/p>\n

Both Legs All the Way Up (5)<\/span><\/p>\n

Spread \u2018Em (5)<\/span><\/p>\n

Close \u2018Em (5)<\/span><\/p>\n

All the Way Down (5)<\/span><\/td>\n

2 – CRAZY SUPER IN-SHAPE YOUTUBE LADY (30s, no rest)<\/b><\/span><\/p>\n

Crunch<\/span><\/p>\n

Reverse Crunch + Extend Crunch<\/span><\/p>\n

Jacknife<\/span><\/p>\n

Dead Bug (fast)<\/span><\/p>\n

Sky Presses<\/span><\/p>\n

Crunch + Knee Lift<\/span><\/p>\n

Boat Hold<\/span><\/p>\n

Toe Reach<\/span><\/p>\n

Leg Lift Crunch<\/span><\/p>\n

Oblique In-N-Out (R)<\/span><\/p>\n

Oblique In-N-Out (L)<\/span><\/p>\n

Starfish (slow)<\/span><\/p>\n

Crunch + Floor Tap<\/span><\/p>\n

Boat Hold<\/span><\/p>\n

Reverse Crunch + Leg Extension + Pulse Up<\/span><\/p>\n

Sitting Leg Lift<\/span><\/p>\n

Gas Pumps<\/span><\/p>\n

Scissors<\/span><\/p>\n

Low Flutters<\/span><\/p>\n

Crunch + Leg Lift<\/span><\/p>\n

Straight Leg Bicycle<\/span><\/p>\n

Elbow Plank<\/span><\/td>\n

3 – ATHLEANX (25s\/5s)<\/b><\/span><\/p>\n

Figure 8\u2019s<\/span><\/p>\n

Reverse Crunch Swipes<\/span><\/p>\n

Bicycle Situps<\/span><\/p>\n

Slow Pulse Ups<\/span><\/p>\n

3 Way In-N-Outs<\/span><\/p>\n

Backward 7s<\/span><\/p>\n

Frog Situps<\/span><\/p>\n

Corpse Crunch<\/span><\/p>\n

Scissor Crunches<\/span><\/p>\n

E2K Planks<\/span><\/p>\n

Butterfly Situps<\/span><\/p>\n

One Leg H2H<\/span><\/td>\n

4 – RANDOM F3 FAVORITES (30s\/5s)<\/b><\/span><\/p>\n

Hip Raise Scissors<\/span><\/p>\n

Elbow Spider Planks<\/span><\/p>\n

WWI<\/span><\/p>\n

WWII<\/span><\/p>\n

LBC<\/span><\/p>\n

Low Dolly<\/span><\/p>\n

Low Flutter<\/span><\/p>\n

Mutton Crunch<\/span><\/p>\n

Box Cutters<\/span><\/p>\n

Pickle Pounders<\/span><\/p>\n

Pickle Pointers<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

5 – MARY<\/b><\/p>\n

Alphabet (who needs Ws?)<\/span><\/p>\n

 <\/p>\n

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

 <\/p>\n

ANNOUNCEMENTS:<\/b><\/p>\n

    \n
  • Bulk shirt order is complete, but you can still order on your own until the 8th<\/span><\/li>\n
  • Christmas party on 12\/13<\/span><\/li>\n
  • Convergences: Christmas, New Year\u2019s, 10 Year<\/span><\/li>\n
  • This was an ABSolutely ridiculously stupid idea<\/span><\/li>\n<\/ul>\n

     <\/p>\n

    PRAYERS:<\/b><\/p>\n

      \n
    • Mrs. VG<\/span><\/li>\n<\/ul>\n

       <\/p>\n

      Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

      WARMARAMA. Some time-wasting bullshit with at least a few burpees sprinkled in to get the heart rate moving.   BEATDOWN.   1 – CIRQUE DU SOLEIL ABS (10 reps\/10s hold) Crunch (hold) LBCs (hold) Legs Straight Up Crunch (hold) Juanitas (hold) Single Leg Crunch (L) (hold) E2K (L) (hold) SLC (R) (hold) E2K (R) (hold) […]<\/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":[112,114,80],"tags":[],"class_list":["post-22823","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-parliament"],"acf":{"q":"Zima","date":"12\/5\/23","pax":"Adobe, Bruin, Cash, Drano, Harden, Rubber Ducky, Rudolph, Schneider, Skyline, Sour Mash, Subfloor, Van Gogh, Ziggy Stardust, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22823","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=22823"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22823\/revisions"}],"predecessor-version":[{"id":22826,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22823\/revisions\/22826"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22823"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22823"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22823"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}