{"id":24489,"date":"2025-01-15T14:12:39","date_gmt":"2025-01-15T18:12:39","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24489"},"modified":"2025-01-15T14:12:39","modified_gmt":"2025-01-15T18:12:39","slug":"centuries-part-i","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/01\/centuries-part-i\/","title":{"rendered":"Centuries, Part I"},"content":{"rendered":"<p><b>BEATDOWN.<\/b><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Do 100 reps of each exercise OYO.<\/li>\n<li>When an exercise is finished, yell \u201cMayhem!\u201d<\/li>\n<li>On \u201cMayhem\u201d, all PAX stop their current exercise and run up the hill and back down.<\/li>\n<li>Resume the exercise from where it was paused.<\/li>\n<li>After calling for \u201cMayhem\u201d, move onto the next exercise.<\/li>\n<li><i>Note<\/i>: If within 10 reps of finishing when someone else calls \u201cMayhem\u201d, that will count as your run too.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ol>\n<li>SSHs with a Clap<\/li>\n<li>Whirlies with a Clap<\/li>\n<li>Hillbillies<\/li>\n<li>Burpees with a Clap<\/li>\n<li>Heels to Heaven<\/li>\n<li>Goblet Squats<\/li>\n<li>Box Cutters<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><b>DONE.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>NMM:<\/b><\/p>\n<ul>\n<li>The time wasters were built into the actual workout, so people can stop bitching about them.<\/li>\n<li>The Q was a little ambitious with his planning \u2026 again.\u00a0 But don\u2019t fear.\u00a0 There are a few other Zima beatdowns scheduled on the F3WS calendar so we\u2019ll be able to finish up this list in the near future.<\/li>\n<li>The PAX was not thrilled with 100 SSHs.\u00a0 There was discontent with 100 Whirlies.\u00a0 Annoyance with 100 Hillbillies.\u00a0 Almost a full blown revolt with 100 Burpees.\u00a0 Then the PAX realized the Q wasn\u2019t listening and moved onto other complaints.<\/li>\n<li>A couple of helpful modifications were made and will be implemented into future iterations.<\/li>\n<li>Even Lamb Chop could not have finished the entire weinke.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>ANNOUNCEMENTS:<\/b><\/p>\n<ul>\n<li>DQQ at Alcatraz<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>PRAYERS:<\/b><\/p>\n<ul>\n<li>Root Canal\u2019s recovery.<\/li>\n<li>Green Acres\u2019s recovery<\/li>\n<li>No more snow in Winston<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Zima Out.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>BEATDOWN. &nbsp; Do 100 reps of each exercise OYO. When an exercise is finished, yell \u201cMayhem!\u201d On \u201cMayhem\u201d, all PAX stop their current exercise and run up the hill and back down. Resume the exercise from where it was paused. After calling for \u201cMayhem\u201d, move onto the next exercise. Note: If within 10 reps of [&hellip;]<\/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":[112,83],"tags":[],"class_list":["post-24489","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":"Zima","date":"1\/15\/25","pax":"Superfly, Subfloor, Workbench, Rollback, Van Gogh, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24489","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=24489"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24489\/revisions"}],"predecessor-version":[{"id":24491,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24489\/revisions\/24491"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24489"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24489"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24489"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}