{"id":23843,"date":"2024-07-15T14:26:21","date_gmt":"2024-07-15T18:26:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23843"},"modified":"2024-07-15T14:26:21","modified_gmt":"2024-07-15T18:26:21","slug":"ipc-in-july","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/07\/ipc-in-july\/","title":{"rendered":"IPC in July"},"content":{"rendered":"

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

Setup<\/span><\/span><\/p>\n

4 cones were placed in the field about 20ish yards apart.\u00a0 Note: I said \u201ccone\u201d, not \u201ccup\u201d.<\/span><\/p>\n

 <\/p>\n

Cone 1: Blockees<\/span><\/p>\n

Cone 2: Side-to-Side Merkins<\/span><\/p>\n

Cone 3: Coupon Thrusters<\/span><\/p>\n

Cone 4: Gas Pumps<\/span><\/p>\n

 <\/p>\n

Workout<\/span><\/span><\/p>\n

    \n
  1. Murder Bunny from cone to cone away from the playground.\u00a0 Perform the stated exercises with 5, 10, 15, 20 reps at the respective cones.<\/span><\/li>\n
  2. Leave the block and run to the playground for AMRAP pullups.<\/span><\/li>\n
  3. Run back to the block.<\/span><\/li>\n
  4. Rifle carry the block towards the playground.\u00a0 Perform the stated exercises with 5, 10, 15, 20 reps at the respective cones.\u00a0 This reverses the rep order from the previous round.<\/span><\/li>\n
  5. Leave the block and run to the playground for AMRAP pullups.<\/span><\/li>\n
  6. Run back to the block.<\/span><\/li>\n
  7. Repeato.<\/span><\/li>\n<\/ol>\n

     <\/p>\n

    DONE.\u00a0 No mas, por favor.<\/b><\/p>\n

     <\/p>\n

    ANNOUNCEMENTS:<\/b><\/p>\n

      \n
    • VQ at BnW this Wednesday – Inspector Gadget<\/span><\/li>\n
    • Help $5 Footlong tear out a lot of bushes at his house this Saturday.\u00a0 #StumpFest2024<\/span><\/li>\n
    • Rubber Ducky has the Q at Alcatraz this Saturday.\u00a0 He said it\u2019s going to really suck and advises not showing up.<\/span><\/li>\n
    • Come have some fun playing the best game in all of F3 land on Saturday at Impossible Situation – the newly updated Torture by Tokens: The Torment of Terror.\u00a0 Bring a weight (cinder block, kettlebell, etc) and a positive attitude.\u00a0 Note to Bevo, jumping ability is not required.<\/span><\/li>\n<\/ul>\n

       <\/p>\n

      PRAYERS:<\/b><\/p>\n

        \n
      • None spoken<\/span><\/li>\n<\/ul>\n

         <\/p>\n

        Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

        BEATDOWN. Setup 4 cones were placed in the field about 20ish yards apart.\u00a0 Note: I said \u201ccone\u201d, not \u201ccup\u201d.   Cone 1: Blockees Cone 2: Side-to-Side Merkins Cone 3: Coupon Thrusters Cone 4: Gas Pumps   Workout Murder Bunny from cone to cone away from the playground.\u00a0 Perform the stated exercises with 5, 10, 15, […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,145],"tags":[],"class_list":["post-23843","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Zima","date":"7\/15\/24","pax":"Drip, Huckleberry, Five Dollar Footlong, Transcript, Green Acres, Cherry Pie, Wooly Bugger, Chubz, Rubber Ducky, Tarheel, Candyland, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23843","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23843"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23843\/revisions"}],"predecessor-version":[{"id":23846,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23843\/revisions\/23846"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23843"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23843"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23843"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}