{"id":22917,"date":"2024-01-01T12:18:58","date_gmt":"2024-01-01T16:18:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22917"},"modified":"2024-01-01T12:18:58","modified_gmt":"2024-01-01T16:18:58","slug":"new-years-day-2024-beatdown","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/01\/new-years-day-2024-beatdown\/","title":{"rendered":"New Years Day 2024 Beatdown"},"content":{"rendered":"<p><strong>New Years Day 2024 Beatdown =0700 \u2013 0800<\/strong><\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22918\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/01\/2024-New-Years-Day-Wakeup-169x300.jpg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/01\/2024-New-Years-Day-Wakeup-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/01\/2024-New-Years-Day-Wakeup.jpg 360w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22919\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/01\/Shovel-Flag-New-Years-2024-Pic.-1-169x300.jpg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/01\/Shovel-Flag-New-Years-2024-Pic.-1-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/01\/Shovel-Flag-New-Years-2024-Pic.-1.jpg 360w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22920\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/01\/Shovel-Flag-New-Years-Pic-2-169x300.jpg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/01\/Shovel-Flag-New-Years-Pic-2-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/01\/Shovel-Flag-New-Years-Pic-2.jpg 360w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/><\/strong><\/p>\n<p><strong>Workout Theme \u2013 the number 24<\/strong><\/p>\n<p>Time Wasters \u2013 SSH, Arm Swirlies, Reverse, Abe Vigota,<\/p>\n<p>Mosey to back to get the blocks \u2013<\/p>\n<p><strong>2024\u2019s \u2013 Phase 1<\/strong><\/p>\n<p>Start one side of Parking lot with block \u2013 24 Burpees<\/p>\n<p>Push Block to middle of lot \u2013 Lunge Walk to end of Parking Lot \u2013 20 Merkins<\/p>\n<p>Lunge Walk back to middle of lot \u2013 Push block back to start \u2013 20 Burpees<\/p>\n<p>Push Block to Middle of Lot &#8211; Lunge Walk back to end of lot \u2013 16 Merkins<\/p>\n<p>Repeat until Zero \u2013 Pick up the 6 with 24 Merkins.<\/p>\n<p><strong>Phase 2 \u2013 Block Circuit:<\/strong><\/p>\n<ul>\n<li>24- Curls<\/li>\n<li>24- Overhead Press<\/li>\n<li>24 \u2013 Bent over Rows<\/li>\n<li>23, 22, 21, finish at 20 \u2013 Arms are singing to us at this point<\/li>\n<\/ul>\n<p><strong>Phase 3 &#8211; Mary round robin 24 Reps Each.<\/strong><\/p>\n<ul>\n<li>Low Flutter (Rubber Ducky)<\/li>\n<li>Pickle Pounders (Dr. Toot)<\/li>\n<li>Gas Pumps (Zima)<\/li>\n<li>LBC\u2019s (Chubz)<\/li>\n<li>Huck Merkins (Green Acres- only 3 Reps of this one)<\/li>\n<li>Big \u201cO\u201d Leg Circles \u2013 12 each side (Drip)<\/li>\n<li>Alabama Prom dates \u2013 (Bruin)<\/li>\n<li>Low Dolly \u2013 (Madoff)<\/li>\n<li>American Hammers or Zelensky Twists (Van Gough)<\/li>\n<\/ul>\n<p>FIN.<\/p>\n<p>Announcements \u2013 10 Year Convergence Workout Saturday 1.6.2024<\/p>\n<ul>\n<li>Alcatraz Super Max Murph before @6 am<\/li>\n<li>Contact VG for anyone still needing a shirt they ordered.<\/li>\n<li>Drip has the Q for Mayhem this week.<\/li>\n<li>Zima is on the calendar for Iron Throne for 1.8.2024.\n<ul>\n<li>This one will suck terribly good and New Years was just a warmup for it. I can\u2019t wait.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Circle of Trust \u2013 COT<\/strong><\/p>\n<p>Top of the list is praying for aging parents, people dealing with addictions, conflict around the world and the safe living of the PAX and families in this year of 2024.\u00a0 I personally and grateful for this community that accepted me a little over a year ago and plan to do my part to carry the torch forward, push beyond our limits, and be here for anyone who needs me.<\/p>\n<p>My prayer for our PAX is to live intentionally, intensely, insatiably, with ferocity but humbly and be a light to show the world what God intends and to make this world a better place than it was before we got here.\u00a0 Remember that this group, this workout, and community is a privilege.\u00a0 We do not <strong>HAVE<\/strong> to do this; we <strong>GET<\/strong> to do this, and I am loving every minute of it.<\/p>\n<p>&nbsp;<\/p>\n<p>Happy New Year!<\/p>\n<p>&nbsp;<\/p>\n<p>Ducky Out<\/p>\n","protected":false},"excerpt":{"rendered":"<p>New Years Day 2024 Beatdown =0700 \u2013 0800 Workout Theme \u2013 the number 24 Time Wasters \u2013 SSH, Arm Swirlies, Reverse, Abe Vigota, Mosey to back to get the blocks \u2013 2024\u2019s \u2013 Phase 1 Start one side of Parking lot with block \u2013 24 Burpees Push Block to middle of lot \u2013 Lunge Walk [&hellip;]<\/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":[181],"class_list":["post-22917","post","type-post","status-publish","format-standard","hentry","category-iron-throne","tag-iron-throne"],"acf":{"q":"Rubber Ducky","date":"1.1.2024","pax":"PAX \u2013 Lamb Chop, Bruin, Madoff, Drip, Dr. Toot, Zima, Van Gough, Rubber Ducky, Green Acres, Chubz"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22917","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=22917"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22917\/revisions"}],"predecessor-version":[{"id":22923,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22917\/revisions\/22923"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22917"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22917"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22917"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}