{"id":23284,"date":"2024-03-15T16:14:04","date_gmt":"2024-03-15T20:14:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23284"},"modified":"2024-03-15T16:14:04","modified_gmt":"2024-03-15T20:14:04","slug":"a-completely-reasonable-beatdown","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/03\/a-completely-reasonable-beatdown\/","title":{"rendered":"A Completely Reasonable Beatdown"},"content":{"rendered":"

TIME WASTERS.<\/b><\/p>\n

The PAX whined so we wasted a few minutes doing SSHs, Whirlies, Michael Phelps, and Abe Vigodas.\u00a0 What a freaking waste.\u00a0 We probably could have finished another entire round of real exercises if we hadn\u2019t spent time on these ridiculous things that everyone should be doing at home on their own freaking time.<\/span><\/p>\n

 <\/p>\n

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

As the required preblast stated, run through the six parking lot lanes of the new Publix (that nobody asked for) in a serpentine fashion.<\/span><\/p>\n

 <\/p>\n

At one end of the parking lot, always do <\/span>tuck jump burpees<\/b>.\u00a0\u00a0<\/span><\/p>\n

 <\/p>\n

At the other end of the parking lot, always do <\/span>hand release t-merkins<\/b>, <\/span>boot heel squats<\/b>, and <\/span>leg raises<\/b>.<\/span><\/p>\n

 <\/p>\n

Increase the burpee count by 1 at each station.<\/span><\/p>\n

 <\/p>\n

Increase the exercise count by 5 at each new round (or cycle).<\/span><\/p>\n

 <\/p>\n

Stations are at the beginning and end of a lane.\u00a0 Notice that two stations will be right next to each other (the end of one lane and the beginning of another).\u00a0 That will lead to back-to-back burpees or exercises.<\/span><\/p>\n

 <\/p>\n

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

 <\/p>\n

NAKED MAN MOLESKIN.<\/b><\/p>\n