{"id":24162,"date":"2024-10-14T10:35:52","date_gmt":"2024-10-14T14:35:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24162"},"modified":"2024-10-14T10:35:52","modified_gmt":"2024-10-14T14:35:52","slug":"are-you-calling-me-a-cheater","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/10\/are-you-calling-me-a-cheater\/","title":{"rendered":"Are You Calling Me a Cheater?"},"content":{"rendered":"

TIME WASTERS.<\/b><\/p>\n

Nobody cares.<\/span><\/p>\n

 <\/p>\n

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

Grab a block.<\/span><\/p>\n

 <\/p>\n

Reverse Peloton Rifle Carry blocks to the far end of the tennis court.\u00a0 At any point, if someone needs to lower the block, all PAX do 3 blockees and earn a 5-count.<\/span><\/p>\n

 <\/p>\n

Do the following circuit, 10 reps per carefully curated exercise.\u00a0 Add one exercise each round and run a lap after each round.\u00a0 Wait for the six before starting the next round.\u00a0 While waiting, do Gas Pumps with block.<\/span><\/p>\n

 <\/p>\n

S<\/b>quats<\/span><\/p>\n

R<\/b>everse Knee-to-Ground Lunges<\/span><\/p>\n

E<\/b>levated Feet Merkins<\/span><\/p>\n

T<\/b>hrusters<\/span><\/p>\n

A<\/b> Burpee<\/span><\/p>\n

E<\/b>xtended Arm Front Raises<\/span><\/p>\n

H<\/b>eels to Heaven<\/span><\/p>\n

C<\/b>arolina Dry Docks<\/span><\/p>\n

 <\/p>\n

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

 <\/p>\n

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