{"id":24520,"date":"2025-01-20T15:09:49","date_gmt":"2025-01-20T19:09:49","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24520"},"modified":"2025-01-20T15:09:49","modified_gmt":"2025-01-20T19:09:49","slug":"centuries-part-ii","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/01\/centuries-part-ii\/","title":{"rendered":"Centuries, Part II"},"content":{"rendered":"<p><b>BEATDOWN.<\/b><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Do 100 reps of each exercise OYO.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">When an exercise is finished, yell \u201cGreenland!\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">On \u201cGreenland\u201d, all PAX stop their current exercise and run to the end of the parking lot and back.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Resume the exercise from where it was paused.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">After calling for \u201cGreenland\u201d, move onto the next exercise.<\/span><\/li>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Note<\/span><\/i><span style=\"font-weight: 400\">: If within 10 reps of finishing when someone else calls \u201cGreenland\u201d, that will count as your run too.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><i><span style=\"font-weight: 400\">These were the stated exercises.\u00a0 Obviously, modifications were made.<\/span><\/i><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">SSHs with a Clap<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Box Cutters<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Diamond Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Leg Lifts<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curls<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">American Hammers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mary Katherines<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dying Cockroaches<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Overhead Presses<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Freddie Mercuries<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Tricep Presses<\/span><\/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 style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lamb Chop flew through the exercises.\u00a0 The dude was <\/span><i><span style=\"font-weight: 400\">multiple<\/span><\/i><span style=\"font-weight: 400\"> rounds ahead of the rest of the PAX.\u00a0 If you\u2019ve done this workout before, you know how ridiculously fast that is.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The Speed \/ Form t-shirt will be a best seller during its next release.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The Q purposely did not bring music.\u00a0 Ducky asked if the Q wanted him to play his music.\u00a0 The Q said no.\u00a0 Ducky went and got his music.\u00a0 Go figure.\u00a0 He listens about as well as the Q\u2019s 2.Xes.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Not only does Rachel Ray have crazy speed, but his form is a thing of beauty.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">TO is nuts.\u00a0 He did the entire workout in a freaking weight vest and even added the block for most exercises!\u00a0 What sins is he trying to repent for?<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bagpipe came bundled up, but didn\u2019t need all those layers by the end.\u00a0 He put in some superior work and the rest of us to shame.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u201cPiss\u201d is not a curse word.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Did I mention how quickly Lamb Chop went through the exercises?<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The Duck just puts his quacker down powers through the workouts.\u00a0 No questions asked.\u00a0 #PureStrength<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">If Planet Fitness doesn\u2019t work out, consult Turnover on those early 2000\u2019s workout videos &#8211; P90X, Insanity, Jillian Michaels, Zumba, Tae Bo, Body by Jake, Buns of Steel, Jazzercise.\u00a0 He\u2019s an expert on them all.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>ANNOUNCEMENTS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bagpipe will be the new Site Q at The Iron Throne on St. Patrick\u2019s Day.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>PRAYERS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lamb Chop\u2019s expanding family.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lamb Chop\u2019s friend who is in the hospital with a baby on the way.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">People going through marital separations and all those who are affected.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Calm, peace, decency, and decorum on all days, but especially today.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>BEATDOWN. &nbsp; Do 100 reps of each exercise OYO. When an exercise is finished, yell \u201cGreenland!\u201d On \u201cGreenland\u201d, all PAX stop their current exercise and run to the end of the parking lot and back. Resume the exercise from where it was paused. After calling for \u201cGreenland\u201d, move onto the next exercise. Note: If within [&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":[112,145],"tags":[],"class_list":["post-24520","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Zima","date":"1\/20\/25","pax":"Lamb Chop, Rachel Ray, Rubber Ducky, Bagpipe, Turnover, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24520","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=24520"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24520\/revisions"}],"predecessor-version":[{"id":24522,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24520\/revisions\/24522"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24520"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24520"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24520"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}