{"id":24741,"date":"2025-03-04T09:47:45","date_gmt":"2025-03-04T13:47:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24741"},"modified":"2025-03-04T09:47:45","modified_gmt":"2025-03-04T13:47:45","slug":"block-work-3-rounds","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/03\/block-work-3-rounds\/","title":{"rendered":"Block Work – 3 Rounds"},"content":{"rendered":"

Coming off the weekend from hell after the \u201cTurrible Toughest Mile\u201d, Conspiracy Q the Wednesday before, and me helping move a sofa up through a second floor window for Blue Moon, I was super sore.\u00a0 I also could not sleep last night and had been up since 1 am.\u00a0 Lots of stuff I won\u2019t bore everyone with at work, but I was ready for some strength work Duck Style.<\/p>\n

As usual, the algorithm selected a mix between various tempo songs with a leaning toward a high beat per minute which you know I like (thanks AI).<\/p>\n

Warm-O-Rama \u2013 Nobody Cares<\/strong><\/p>\n

The Thang:\u00a0 Blocks x 3 Rounds<\/strong><\/p>\n

    \n
  1. Swings<\/li>\n
  2. Squats<\/li>\n
  3. Bench<\/li>\n
  4. WW3<\/li>\n
  5. Low Flutter<\/li>\n
  6. Merkins<\/li>\n
  7. Thrusters<\/li>\n
  8. Deadlift<\/li>\n
  9. Bus Drivers – Crowd Favorite<\/strong><\/li>\n
  10. Skull Crushers<\/li>\n
  11. Curls<\/li>\n
  12. Vertical Raises<\/li>\n<\/ol>\n

    We finished right on time and minimal mumble chatter.\u00a0 I did have an altercation with a traffic cone, but Toot had my back and WE PUT THAT CONE DOWN!!!<\/p>\n

    Announcements:<\/strong><\/p>\n

      \n
    • VQ for Blind Date at Distillery on Thursday<\/li>\n
    • Bagpipe taking over for the Duck at Iron Throne on 3\/17<\/li>\n
    • Subfloor has Mayhem tomorrow<\/li>\n<\/ul>\n

      Prayers:<\/strong><\/p>\n

        \n
      • Aging Parents<\/li>\n
      • Cool heads in leadership world wide<\/li>\n
      • Boomerang took us out like a champ.<\/li>\n<\/ul>\n

        Duck Out!<\/strong><\/p>\n

          \n
        • \"\"<\/li>\n
        • \"\"<\/li>\n
        • https:\/\/youtu.be\/VomI49kwwDI?si=Gri0HSn8VHMk5yRt<\/li>\n<\/ul>\n

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

          Coming off the weekend from hell after the \u201cTurrible Toughest Mile\u201d, Conspiracy Q the Wednesday before, and me helping move a sofa up through a second floor window for Blue Moon, I was super sore.\u00a0 I also could not sleep last night and had been up since 1 am.\u00a0 Lots of stuff I won\u2019t bore […]<\/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":[114,80,1,116],"tags":[193],"class_list":["post-24741","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament","category-uncategorized","category-wefoco","tag-block-work"],"acf":{"q":"Rubber Ducky","date":"3.4.2025","pax":" Dr. Toot, Adobe, Blind Date, Tammy, Ziggy Stardust, Boomerang, Rubber Ducky, Turnover (Runner), Cruiser, Nelly, Wahoo, Superfly, Subfloor"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24741","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=24741"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24741\/revisions"}],"predecessor-version":[{"id":24745,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24741\/revisions\/24745"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24741"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24741"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24741"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}