{"id":24226,"date":"2024-11-06T09:51:55","date_gmt":"2024-11-06T13:51:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24226"},"modified":"2024-11-06T09:51:55","modified_gmt":"2024-11-06T13:51:55","slug":"24226","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/11\/24226\/","title":{"rendered":""},"content":{"rendered":"<p>Warm Up \u2013 Nobody cares.\u00a0 Time Wasters.<\/p>\n<p>Thang \u2013 5 Exercises per set (20 Reps Each) \u2013 Run the Big Loop in between<\/p>\n<p><strong>Set 1<\/strong><\/p>\n<ul>\n<li>KB Swings<\/li>\n<li>Deadlifts<\/li>\n<li>Curls<\/li>\n<li>Skull Crushers<\/li>\n<li>Overhead Press<\/li>\n<\/ul>\n<p><strong>Set 2<\/strong><\/p>\n<ul>\n<li>Merkins<\/li>\n<li>WW2\u2019s<\/li>\n<li>Squats<\/li>\n<li>Calf Raises<\/li>\n<li>Alternating Lunch (10 each Side)<\/li>\n<\/ul>\n<p><strong>Set 3<\/strong><\/p>\n<ul>\n<li>Low Flutter<\/li>\n<li>LBC\u2019s<\/li>\n<li>Heels to Heaven<\/li>\n<li>Box Cutter<\/li>\n<li>Freddy Merk\u2019s<\/li>\n<\/ul>\n<p><strong>Finale<\/strong> \u2013 The Duck\u2019s Thunderstruck Burpee Song with SSH\u2019s in between.<\/p>\n<p>Everyone sweated out some of the post-election frustrations.\u00a0 We heard about Bagpipe\u2019s brother and prayed for him.\u00a0 Bagpipe is a warrior.\u00a0 He was at the hospital until 3 am and still made the workout.\u00a0 #HIM \u2013 High Impact Man<\/p>\n<p>I have had a standing weekly Wednesday meeting out of town since March and I have not been able to make this AO which is honestly one of my favorites.\u00a0 So hopefully you will all have me back.<\/p>\n<p>I pray for civility in this time of transition and remembrance of what makes this experiment of a country unique is our diversity of backgrounds, thoughts and the ability to engage with civility to express our ideas.\u00a0 F3 is the very embodiment \u00a0of this concept and for that I am extremely thankful for each and every one of our PAX.<\/p>\n<p>Duck Out !<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-24227\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/11\/IMG_1351-169x300.jpg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/11\/IMG_1351-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/11\/IMG_1351.jpg 360w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-24228\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/11\/IMG_1352-169x300.jpg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/11\/IMG_1352-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/11\/IMG_1352.jpg 360w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up \u2013 Nobody cares.\u00a0 Time Wasters. Thang \u2013 5 Exercises per set (20 Reps Each) \u2013 Run the Big Loop in between Set 1 KB Swings Deadlifts Curls Skull Crushers Overhead Press Set 2 Merkins WW2\u2019s Squats Calf Raises Alternating Lunch (10 each Side) Set 3 Low Flutter LBC\u2019s Heels to Heaven Box Cutter [&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":[81,113],"tags":[],"class_list":["post-24226","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-pain-stations"],"acf":{"q":"Rubber Ducky","date":"11.6.2024","pax":"Airbag, Lace, Bagpipe,Rubber Ducky, Interference, BAM, Bluto, Woodpecker, Closer "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24226","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=24226"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24226\/revisions"}],"predecessor-version":[{"id":24229,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24226\/revisions\/24229"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24226"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24226"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24226"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}