{"id":24140,"date":"2024-10-09T11:33:47","date_gmt":"2024-10-09T15:33:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24140"},"modified":"2024-10-09T11:33:47","modified_gmt":"2024-10-09T15:33:47","slug":"simple-not-easy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/10\/simple-not-easy\/","title":{"rendered":"Simple Not Easy"},"content":{"rendered":"<p>Time Wasters \u2013 Warm- O \u2013 Rama<\/p>\n<p><strong>The Thang \u2013 Simple not Easy<\/strong><\/p>\n<p>This month is Mike Tysons for the October Challenge and being that I got a nice reminder from Workbench that I had the Q for Mayhem (Thank you, I would have missed this), I needed to come up with something.\u00a0 I knew I wanted to use the hill to nowhere somehow and being that it was cooler I decided to break out the 60lb sandbag affectionately known as \u201cThe B**ch\u201d.\u00a0 So here is the plan:<\/p>\n<ul>\n<li>5 \u2013 Cones on Hill to Nowhere \u2013\n<ul>\n<li>Mosey to Cone \u2013 20 \u2013 Mike Tysons \u2013 Mosey to Next Cone and so on until at the top of the hill and finished.<\/li>\n<li>Round 2 \u2013 15 Reps Each Cone<\/li>\n<li>Round 3 \u2013 10 Reps<\/li>\n<li>Round 4 \u2013 5 Reps<\/li>\n<li>Round 5 \u2013 10 Reps \u2013 We actually made better time than I anticipated.<\/li>\n<\/ul>\n<\/li>\n<li>In between each section, a PAX carries the B**ch to the next cone drops it, and does the Mike Tysons. The B**ch is picked up by the next PAX and carried to the following cone.<\/li>\n<li>This all goes around what I call the \u201cFlorida Loop\u201d in honor of our fellow PAX in the sunshine state dealing with storms the way we have been and it looks like the state of Florida from a satellite shot.<\/li>\n<\/ul>\n<p>Lots of mumble chatter about form, and some complaining but for the most part, a very good expenditure of energy to kick off hump day.<\/p>\n<p>We finished with a Duck favorite, \u201cThunder Struck Burpees\u201d.\u00a0 If you have not been to one of my workouts, this is a pretty regular occurrence.\u00a0 It is a good way to finish strong at the end when Mary seems a little too nice.<\/p>\n<p>Strong work by everyone involved.\u00a0 Good to meet Tweety Bird.<\/p>\n<p><strong>COT<\/strong> \u2013 Prayers for Western NC, Hawaii, all the stuff going on with Israel in the Middle east, and prayers for our good old USA.\u00a0 Prayers that we cool our heads and calm our tongues for election season.<\/p>\n<p>Thanks for the keys Workbench.<\/p>\n<p>&nbsp;<\/p>\n<p>Duck Out!<\/p>\n<p>&nbsp;<\/p>\n<p><strong><a href=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/10\/NameORama-Mayhem-10.9.2024.mov\">NameORama &#8211; Mayhem &#8211; 10.9.2024<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Time Wasters \u2013 Warm- O \u2013 Rama The Thang \u2013 Simple not Easy This month is Mike Tysons for the October Challenge and being that I got a nice reminder from Workbench that I had the Q for Mayhem (Thank you, I would have missed this), I needed to come up with something.\u00a0 I knew [&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":[112,83],"tags":[],"class_list":["post-24140","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":"Rubber Ducky","date":"10.9.2024","pax":"Subfloor, Tweety Bird, Workbench, Zima, Van Gogh, Offside, Rubber Ducky"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24140","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=24140"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24140\/revisions"}],"predecessor-version":[{"id":24142,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24140\/revisions\/24142"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24140"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}