{"id":23088,"date":"2024-02-01T18:18:02","date_gmt":"2024-02-01T22:18:02","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23088"},"modified":"2024-02-01T18:19:10","modified_gmt":"2024-02-01T22:19:10","slug":"23088","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/02\/23088\/","title":{"rendered":"Balanced Beatdown"},"content":{"rendered":"<p>5 PAX posted to work on their running game. 2 PAX put in 2.6 pre beatdown miles, repeating Lewisville-Clemmons Rd.<\/p>\n<p class=\"p1\">Warm-O-Rama<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">Seal clap<\/li>\n<li class=\"li1\">Air clap<\/li>\n<li class=\"li1\">Derricks<\/li>\n<li class=\"li1\">ISW<\/li>\n<li class=\"li1\">Hill Billy<\/li>\n<li class=\"li1\">Hill Billy Curtsy<\/li>\n<li class=\"li1\">Reverse lunge<\/li>\n<li class=\"li1\">Plank<\/li>\n<li class=\"li1\">Peter Parker<\/li>\n<li class=\"li1\">Plank<\/li>\n<li class=\"li1\">Parker Peter<\/li>\n<li class=\"li1\">Plank<\/li>\n<li class=\"li1\">CDD<\/li>\n<li class=\"li1\">Down dog<\/li>\n<li class=\"li1\">Up dog<\/li>\n<li class=\"li1\">Recover<\/li>\n<li class=\"li1\">Side Straddle Hop<\/li>\n<\/ul>\n<p class=\"p1\">The Thang:<\/p>\n<p>Mosey to Shelter<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">Around the World<\/li>\n<li class=\"li1\">Pendulum Lunge<\/li>\n<li class=\"li1\">Primal Squat<\/li>\n<li class=\"li1\">Slow Downs<\/li>\n<li class=\"li1\">Q Bert<\/li>\n<li class=\"li1\">Bulgarian Split Squat<\/li>\n<li class=\"li1\">Shrimp squat<\/li>\n<\/ul>\n<p class=\"p1\">Rolling Start Sprints 2-rounds each:<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">10-sec squat hold x 5\/Sprint<\/li>\n<li class=\"li1\">10- monkey jumper\/Sprint Back<\/li>\n<li class=\"li1\">10 shrimp squat\/Sprint<\/li>\n<li class=\"li1\">Lunge\/Sprint back<\/li>\n<\/ul>\n<p class=\"p1\">Mary<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">Plank<\/li>\n<li class=\"li1\">Side Plank<\/li>\n<li class=\"li1\">Plank<\/li>\n<li class=\"li1\">Side Plank<\/li>\n<li class=\"li1\">Plank<\/li>\n<li class=\"li1\">BROGA: Up\/Down\/Crescent\/W1\/W2\/Triangle\/W3<\/li>\n<\/ul>\n<p>Announcements<\/p>\n<ul>\n<li>Mortimer 100 race details posted on Slack, need 3 PAX to join us<\/li>\n<li>Post upcoming race events for other PAX to link up for training\/racing<\/li>\n<\/ul>\n<p>Prayer Requests<\/p>\n<ul>\n<li>Thanksgiving<\/li>\n<li>Our Country<\/li>\n<li>Drano friend who is serving a prison sentence, and his wife and children<\/li>\n<\/ul>\n<p>60 took us out in prayer.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>5 PAX posted to work on their running game. 2 PAX put in 2.6 pre beatdown miles, repeating Lewisville-Clemmons Rd. Warm-O-Rama Seal clap Air clap Derricks ISW Hill Billy Hill Billy Curtsy Reverse lunge Plank Peter Parker Plank Parker Peter Plank CDD Down dog Up dog Recover Side Straddle Hop The Thang: Mosey to Shelter [&hellip;]<\/p>\n","protected":false},"author":176,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-23088","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Drano","date":"02\/01\/2024","pax":"Madoff, 60 Minutes, Schneider, Bullwinkle, Drano"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23088","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\/176"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23088"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23088\/revisions"}],"predecessor-version":[{"id":23090,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23088\/revisions\/23090"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23088"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23088"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23088"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}