{"id":24663,"date":"2025-02-15T23:16:57","date_gmt":"2025-02-16T03:16:57","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24663"},"modified":"2025-02-15T23:16:57","modified_gmt":"2025-02-16T03:16:57","slug":"simple-yet-effective","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/02\/simple-yet-effective\/","title":{"rendered":"Simple, Yet Effective"},"content":{"rendered":"

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

Please tell me that you didn\u2019t come here to read how we \u201cwarmed up\u201d.\u00a0 Something that should be done BEFORE arrival.<\/span><\/p>\n

 <\/p>\n

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

 <\/p>\n

Overhead Press<\/b> (with cinder block) x 10 IC<\/span><\/p>\n

 <\/p>\n

Rifle Carry Reverse Peloton<\/b> from block storage area to the side parking lot.\u00a0 When a PAX lowers block, all PAX stop and do 3 burpees.<\/span><\/p>\n

 <\/p>\n

Main Event<\/span><\/span><\/p>\n

At one end of the parking lot while waiting on the six: rotate between <\/span>SSH<\/b> x 25 and <\/span>LBC<\/b> x 25 in order to start all new rounds together.<\/span><\/p>\n

Mountain Climbers<\/b> x ?? (until the designated PAX says \u201cgo\u201d).<\/span><\/p>\n

Sprint<\/b> to the first traffic island.<\/span><\/p>\n

WMDs<\/b> x 10.<\/span><\/p>\n

Sprint<\/b> to the end of the parking lot.<\/span><\/p>\n

Blockees with full block thruster<\/b> x 15.<\/span><\/p>\n

JOG<\/b> back to start.<\/span><\/p>\n

 <\/p>\n

Rinse and repeat.\u00a0 No need to include other exercises.<\/span><\/p>\n

 <\/p>\n

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

Low Dollies with block<\/b> x 15 IC<\/span><\/p>\n

Rifle Carry Reverse Peloton<\/b>.<\/span><\/p>\n

Rifle Carry Jailbreak<\/b>.<\/span><\/p>\n

 <\/p>\n

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

 <\/p>\n

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