\u201cI may be slow, but at least I didn\u2019t leave in the middle of the workout.\u201d – an unnamed PAX (to protect his identity) comparing himself to the recent string of trendy PAX who have been leaving YHC\u2019s workouts halfway through, especially one in particular<\/p>\n
WARMARAMA.<\/strong> BEATDOWN.<\/strong> Stations (from left to right):<\/span> Execution (like a swingset, back-and-forth):<\/span> Flow:<\/span> DONE.<\/strong><\/p>\n ANNOUNCEMENTS:<\/strong><\/p>\n PRAYERS:<\/strong><\/p>\n Zima Out.<\/p>\n","protected":false},"excerpt":{"rendered":" \u201cI may be slow, but at least I didn\u2019t leave in the middle of the workout.\u201d – an unnamed PAX (to protect his identity) comparing himself to the recent string of trendy PAX who have been leaving YHC\u2019s workouts halfway through, especially one in particular WARMARAMA. Time wasters \u2026 because Van Gogh wanted to hear […]<\/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":[144,112],"tags":[],"class_list":["post-22866","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp"],"acf":{"q":"Zima","date":"12\/9\/23","pax":"Adobe, Bruin, Van Gogh, Root Canal, Cruiser, Subfloor, Drip, Swiftie, Crash, Hansel, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22866","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=22866"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22866\/revisions"}],"predecessor-version":[{"id":22869,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22866\/revisions\/22869"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nTime wasters \u2026 because Van Gogh wanted to hear the 5 Core Principles<\/p>\n
\nSet up:<\/span>
\n– 13 stations in a straight line, about 450 feet from the two endpoints
\n– stations to the right of center are closer together than the ones on the left<\/p>\n
\n6L: Elbow Spider Planks x 35
\n5L: Squat Thrusters x30
\n4L: Curl Presses x 25
\n3L: Lt.Dans x20
\n2L: Shoulder Tap Plank Jack Merkins x15
\n1L: Dying Cockroaches x10
\nCenter: WMD Star Burpees x5
\n1R: Dying Cockroaches x10
\n2R: Shoulder Tap Plank Jack Merkins x15
\n3R: Lt. Dans x20
\n4R: Curl Presses x 25
\n5R: Squat Thrusters x30
\n6R: Elbow Spider Planks x 35<\/p>\n
\n– always face the stations to the left
\n– when moving to the left stations from the center, run
\n– when returning to the center station from the left, backpedal
\n– when moving to the right stations from the center, crawl bear
\n– when returning to the center station from the right, bear crawl<\/p>\n
\n– start at the center station, then go to 1L, then back to center
\n– go to 1R, then back to center
\n– go to 1L, 2L, 1L, center
\n– go to 1R, 2R, 1R, center
\n– continue pattern through all stations
\n– last round: center, 1R, 2R, 3R, 4R, 5R, 6R, 5R, 4R, 3R, 2R, 1R, center<\/p>\n\n
\n