{"id":23551,"date":"2024-05-10T14:56:37","date_gmt":"2024-05-10T18:56:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23551"},"modified":"2024-05-10T14:56:37","modified_gmt":"2024-05-10T18:56:37","slug":"5-10-20-24-ua-beatdown","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/05\/5-10-20-24-ua-beatdown\/","title":{"rendered":"5-10-20-24 UA Beatdown"},"content":{"rendered":"<p>It was a nice 63 degree morning on the tenth of May in the year of our Lord 2024.\u00a0 Pollen was thick but I was ready to go.\u00a0\u00a0 I had seen on Slack the night before that @Schlitz had a sick child and anyone who has children knows how heart-wrenching that is and how helpless you feel. \u00a0\u00a0So the Duck decided to step in to help this PAX that introduced me to this crazy workout cult thing.\u00a0 I had no idea what to do and honestly while watching the Roast of Tom Brady on Netflix, I came up with the 5-10-20-24 Workout you see below.\u00a0 Because I went to public school and I am not that creative, I decided and later regretted putting the Mike Tyson\u2019s at the end of each round with the highest number of reps.\u00a0 The PAX finished all five rounds with time to spare to my amazement and surprise.\u00a0 So we improvised with some Dora for the abdominals and finished with Mary for more abdominals.\u00a0 All in all, a pretty good beatdown for short notice.\u00a0 I know I was sweating pretty profusely.<\/p>\n<p>Stepping in to help a fellow PAX is why we all do this thing for not only the camaraderie but the ability to make a difference when needed.\u00a0 I hope that everyone has the opportunity to fill in last minute to Q for someone.<\/p>\n<p>&nbsp;<\/p>\n<p>Warm Up \u2013 SSH, Whirly, Abe, Phelps<\/p>\n<p>The Thang:<\/p>\n<ul>\n<li>5 Rounds\n<ul>\n<li>(5) Burpees<\/li>\n<li>(10) Merkins<\/li>\n<li>(20) Squats<\/li>\n<li>(24) Mike Tysons<\/li>\n<li>Run the loop around Baily Park<\/li>\n<\/ul>\n<\/li>\n<li>Dora \u2013 Partner Runs to end of Parking to bench and back.\n<ul>\n<li>(300) Low Flutter<\/li>\n<li>(200) LBC\u2019s<\/li>\n<li>(100) WWII\u2019s<\/li>\n<\/ul>\n<\/li>\n<li>Mary\n<ul>\n<li>Partner WWII\u2019s<\/li>\n<li>Mutton Crunch \u2013 Each Side<\/li>\n<li>Cadence Box Cutter<\/li>\n<li>6\u201d hold (old Crew move)<\/li>\n<li>Plank for the six \u2013<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>@Schlitz \u2013 Missed you buddy.\u00a0 Keys are under the table by the fountain.<\/p>\n<p>&nbsp;<\/p>\n<p>Duck Out!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was a nice 63 degree morning on the tenth of May in the year of our Lord 2024.\u00a0 Pollen was thick but I was ready to go.\u00a0\u00a0 I had seen on Slack the night before that @Schlitz had a sick child and anyone who has children knows how heart-wrenching that is and how helpless [&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":[91],"tags":[],"class_list":["post-23551","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Rubber Ducky","date":"5.10.2024","pax":"@Dr. Toot, @Starfish, @Rubber Ducky, @Post Hole, @Peach, @Lincoln, @Van Gogh"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23551","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=23551"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23551\/revisions"}],"predecessor-version":[{"id":23553,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23551\/revisions\/23553"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23551"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23551"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23551"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}