{"id":23454,"date":"2024-04-21T16:48:22","date_gmt":"2024-04-21T20:48:22","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23454"},"modified":"2024-04-21T16:48:22","modified_gmt":"2024-04-21T20:48:22","slug":"diamond-cutters","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/04\/diamond-cutters\/","title":{"rendered":"Diamond Cutters"},"content":{"rendered":"

It was my last day at the office before heading out of town for Spring Break with the family and only a few days away from my Wedding Anniversary, so one last chance to get a beatdown in.<\/p>\n

I called this one, \u201cThe Diamond Cutter\u201d.<\/p>\n

Pretty simple plan here, 4 Stations and 5 Rounds.
\nStart with 25 Reps of the predetermined exercise, followed by 10 WWII\u2019s ( It is April\u2026.CSAUP ), then travel to the next station via the prescribed method. Once you get back to station 1, you decrease the number of Reps by 5, but still do the 10 WWII\u2019s.<\/p>\n

Station:1 Decline Peter Parkers, 10WWII\u2019s\u2026\u2026Travel via High Knees.
\nStation:2 Alternating Lunges, 10WWII\u2019s\u2026\u2026Travel via Butt Kickers.
\nStation:3 Merkins, 10WWII\u2019s\u2026\u2026Travel via Apollo Creed.
\nStation:4 Hillbillies, 10WWII\u2019s\u2026\u2026Travel via Broad Jump or Lunge Walk. ( No one did the Broad Jump! )<\/p>\n

COT:<\/p>\n

Announcements:
\nFrank and Beans VQ at Conspiracy,
\nGreenest Saturday,<\/p>\n

Prayers:
\nTravels,
\nPrayers for Bullwinkle\u2019s sons toe ( broken ),
\nAging Parents.<\/p>\n

\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

It was my last day at the office before heading out of town for Spring Break with the family and only a few days away from my Wedding Anniversary, so one last chance to get a beatdown in. I called this one, \u201cThe Diamond Cutter\u201d. Pretty simple plan here, 4 Stations and 5 Rounds. Start […]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80,116],"tags":[],"class_list":["post-23454","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament","category-wefoco"],"acf":{"q":"Adobe","date":"4-2-24","pax":"Starfish, Boomerang, Cruiser, Giles, Subfloor, SeaMan, Bruin, Schneider, Bullwinkle, Adobe.
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