{"id":24051,"date":"2024-09-09T14:22:48","date_gmt":"2024-09-09T18:22:48","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24051"},"modified":"2024-09-09T14:22:48","modified_gmt":"2024-09-09T18:22:48","slug":"bear-muda-triangle-is-back","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/09\/bear-muda-triangle-is-back\/","title":{"rendered":"Bear- Muda Triangle is Back"},"content":{"rendered":"

The morning was perfect on Saturday, September 7th<\/sup> in the year of our Lord 2024.\u00a0 The usual bunch arrived for the Pre-Workout Murph and spirits were high.\u00a0 Lots of mumble chatter on the upcoming football games and lots to be excited about.\u00a0 YHC volunteered to step into the substitute Q role since @Woolybugger was out of the country and was on the calendar.\u00a0 I looked back into my archives of workouts and realized it had been a year since YHC brought out the Bear-Muda Triangle with our coupons.\u00a0 So here we go!<\/p>\n

\u00a0<\/strong><\/p>\n

Warm- O \u2013 Rama<\/strong><\/p>\n

SSH, Whirly, Abe, Phelps, Imperial<\/p>\n

 <\/p>\n

Mosey\u00a0 to Blocks – Setup Cones<\/p>\n

The Thang \u2013 Round 1<\/strong><\/p>\n

BearMuda Triangle (Fewer reps this time)<\/p>\n

Top of Triangle \u2013 Curls<\/p>\n

Bottom Left of Triangle \u2013 Blockees<\/p>\n

Bottom Right of Triangle \u2013 Squats with the Coupon<\/p>\n

Sets \u2013 10, 9,8,7,6,5,4,3,2,1\u00a0 – all the way around pushing the block bear crawl in between.<\/p>\n

 <\/p>\n

Round 2 \u2013 16 reps each \u2013 Then 5 Reps of Each \u2013 Run to end of parking lot and back in between<\/strong><\/p>\n

    \n
  1. Jungle Bois<\/li>\n
  2. Merkins<\/li>\n
  3. Thrusters<\/li>\n
  4. Figure 8\u2019s (8 Each side)<\/li>\n
  5. KB Swings<\/li>\n
  6. Bus Drivers<\/li>\n
  7. WW3 with the Coupon<\/li>\n
  8. Low Flutter<\/li>\n
  9. LBC\u2019s<\/li>\n<\/ol>\n

    Round 3<\/strong> \u2013 Thunder Struck \u2013 Burpees<\/p>\n

    All in all, it was a good solid beatdown with a nut-punch at the end.\u00a0 I needed a full day of rest on Sunday.\u00a0 This getting older thing is difficult.<\/p>\n

    Thanks again PAX for joining me and letting me lead you all.<\/p>\n

     <\/p>\n

    Duck Out!<\/p>\n

     <\/p>\n

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

    The morning was perfect on Saturday, September 7th in the year of our Lord 2024.\u00a0 The usual bunch arrived for the Pre-Workout Murph and spirits were high.\u00a0 Lots of mumble chatter on the upcoming football games and lots to be excited about.\u00a0 YHC volunteered to step into the substitute Q role since @Woolybugger was out […]<\/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":[144,112,121],"tags":[],"class_list":["post-24051","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp","category-murph"],"acf":{"q":"Rubber Ducky","date":"9.7.2024","pax":"Dr. Toot, Van Gogh, Rubber Ducky, Ziggy Stardust, Subfloor, Rasberry, Head Hunter, Draftee, Huckleberry"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24051","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=24051"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24051\/revisions"}],"predecessor-version":[{"id":24053,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24051\/revisions\/24053"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24051"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24051"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}