{"id":23440,"date":"2024-04-18T08:26:59","date_gmt":"2024-04-18T12:26:59","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23440"},"modified":"2024-04-18T08:26:59","modified_gmt":"2024-04-18T12:26:59","slug":"obstacle-style-workout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/04\/obstacle-style-workout\/","title":{"rendered":"Obstacle Style Workout"},"content":{"rendered":"<p>It was a pleasure to Q again at Distillery.\u00a0 9 Pax had an obstacle course style workout. Cinder block carry, slam balls with weights from 5lb to 60lb. Sandbags with weights ranging from 5lb-70LB. Battle Rope was fun for all. (Q discussed possibility of bringing wheelbarrow for Human wheelbarrow next time out)\u00a0 It didn\u2019t go perfectly but everyone had fun.<\/p>\n<ul>\n<li><strong>Warmups<\/strong>\n<ul>\n<li>Warm up<\/li>\n<li>Side straddle hops<\/li>\n<li>Michael Phelps<\/li>\n<li>Arm Swirly things\n<ul>\n<li>Dora Format equipment\n<ul>\n<li>Cinder Blocks<\/li>\n<li>Slam balls<\/li>\n<li>Battle Rope<\/li>\n<li>Sand bags<\/li>\n<li>Cones<\/li>\n<\/ul>\n<\/li>\n<li><strong><u>Dora format &amp; Exercises<\/u><\/strong>\n<ul>\n<li><strong>Battle Rope -One person at a time leaves partner for 1 round (until they get tired) <\/strong><strong>Goes back and tags another person.<\/strong><\/li>\n<\/ul>\n<\/li>\n<li><strong>100 Merkins (other Person block carry runs out and back)<\/strong><\/li>\n<li><strong>200 Bicep curls (other Person block carry runs out and back)<\/strong><\/li>\n<li><strong>200 squats to overhead press slam (Slam ball or sandbag)<\/strong><\/li>\n<li><strong>50 Calf Raises (Dora group Together)<\/strong><\/li>\n<li><strong>50 Lunges Ball, block or sandbag <\/strong><strong>(Dora group Together)<\/strong><\/li>\n<li><strong><u>Abs<\/u><\/strong><strong> or stretching (Pax Choice)<\/strong>\n<ul>\n<li><strong>50 WW2\u2019s <\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was a pleasure to Q again at Distillery.\u00a0 9 Pax had an obstacle course style workout. Cinder block carry, slam balls with weights from 5lb to 60lb. Sandbags with weights ranging from 5lb-70LB. Battle Rope was fun for all. (Q discussed possibility of bringing wheelbarrow for Human wheelbarrow next time out)\u00a0 It didn\u2019t go [&hellip;]<\/p>\n","protected":false},"author":643,"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-23440","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Skyline","date":"4.18.2024","pax":"Harden, Sour Mash, Sassy, Cruiser, Animal, Wooley Bugger, Adobe, Madoff"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23440","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\/643"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23440"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23440\/revisions"}],"predecessor-version":[{"id":23441,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23440\/revisions\/23441"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23440"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23440"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23440"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}