{"id":24539,"date":"2025-01-24T10:09:58","date_gmt":"2025-01-24T14:09:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24539"},"modified":"2025-01-24T10:09:58","modified_gmt":"2025-01-24T14:09:58","slug":"colder-than-a-grave-diggers-ass","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/01\/colder-than-a-grave-diggers-ass\/","title":{"rendered":"Colder than a Grave Digger’s Ass"},"content":{"rendered":"

I was getting back from a jobsite in Western NC late yesterday and realized that I had the Q for UA today.\u00a0 I had some ideas but needed to consult one of the old Red Woods (Zima).\u00a0 He gave me an idea for some Tabata which seemed appropriate because @Bagpipe and the Duck have done more running this week than I think either of us is comfortable with.\u00a0 That being said, strength work is on the table and good to warm the muscles in the 20 degree cold.\u00a0 \u00a0Got a text from Burns that he had to bail due to some gastrointestinal issues (green apple splatters).\u00a0 Thats OK. – Burpee Penalty – Qty – 60 reps.\u00a0 We have all been there.<\/p>\n

Warm \u2013 O \u2013 Rama<\/p>\n

SSH, Abe, Phelps, Whirly<\/p>\n

Mosey to the Parking Deck for Warm<\/p>\n

Tabata \u2013 3 Rounds \u2013 10 exercises – :45 on \u2013 15: rest<\/p>\n

    \n
  1. Merkins<\/li>\n
  2. LBC\u2019s<\/li>\n
  3. Low Flutter<\/li>\n
  4. Side Straddle Hops<\/li>\n
  5. Squats<\/li>\n
  6. Lunges \u2013 Alternating<\/li>\n
  7. Burpees<\/li>\n
  8. Foxholes<\/li>\n
  9. Freddy Merks<\/li>\n
  10. Mountain Climbers<\/li>\n<\/ol>\n

    Run to end of Deck and Back<\/p>\n

    Finish with Sally \u2013 Simple but not easy.<\/p>\n

    Mosey back to launch.<\/p>\n

    Announcements:<\/p>\n

    Site Q\u2019s need PAX to sign up to lead workouts.\u00a0 HOPE run 1.25.2025 (tomorrow) \u2013 come support a great cause.<\/p>\n

    COT \u2013 Prayers \u2013 Western NC, California, World Peace and that each of the PAX be a shining light for all to see.<\/p>\n

     <\/p>\n

    Spicoli \u2013 Keys to the AO are by the table under the fountain.<\/p>\n

     <\/p>\n

    Duck Out!<\/p>\n

     <\/p>\n

    \"\" \"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

    I was getting back from a jobsite in Western NC late yesterday and realized that I had the Q for UA today.\u00a0 I had some ideas but needed to consult one of the old Red Woods (Zima).\u00a0 He gave me an idea for some Tabata which seemed appropriate because @Bagpipe and the Duck have done […]<\/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":[112,91],"tags":[192],"class_list":["post-24539","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault","tag-tabata"],"acf":{"q":"Rubber Ducky","date":"1.24.2025","pax":"Zesty, Tammy, Bagpipe, Drama Queen, Spicoli, Rubber Ducky"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24539","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=24539"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24539\/revisions"}],"predecessor-version":[{"id":24543,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24539\/revisions\/24543"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24539"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24539"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24539"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}