A little late on the recap, but let’s take a look at what the studs who posted to The Iron Throne got into last week.<\/p>\n
Warm O Rama<\/p>\n
Usual Suspects complete with Arm Swirly Things (shoutout @Cherry Pie)<\/p>\n
Slowsey to Blocks for<\/p>\n
The THANG<\/p>\n
PAX were instructed to grab a block and position themselves at the top of the parking lot<\/p>\n
Complete the following exercises X20 OYO<\/p>\n
Block Thrusters<\/p>\n
Curls<\/p>\n
KB\/Block Swings<\/p>\n
Bent Over Rows<\/p>\n
Alpos<\/p>\n
After completing those 100 reps, Rifle Carry blocks to opposite end of parking lot for the following exercises:<\/p>\n
Flight Attendants x20<\/p>\n
Jump-over-block Burpees x10<\/p>\n
Slowsey down to basketball court<\/p>\n
WMD Merkins x10<\/p>\n
Bear crawl to half court<\/p>\n
WW2s x10<\/p>\n
Bear Crawl to far end of court<\/p>\n
Divebombers x10<\/p>\n
Mosey to playground<\/p>\n
Pull ups x10<\/p>\n
Take a lap<\/p>\n
After completing the lap, PAX were instructed to “unwind” or deconstruct everything they’d just done<\/p>\n
Pull ups x10<\/p>\n
Back to basketball court<\/p>\n
Divebombers x10<\/p>\n
Bear crawl to half court (some chose to Crawl Bear @Van Gogh)<\/p>\n
WW2s x10<\/p>\n
Bear Crawl\/Crawl Bear to opposite end of court<\/p>\n
WMDs x10<\/p>\n
Mosey back to parking lot<\/p>\n
Flight Attendants x20<\/p>\n
Jump-over-block burpees x10<\/p>\n
Rifle carry block back to start and Repeato all of that<\/p>\n
All PAX made it to the second round at or about the Flight Attendant\/Burpee portion<\/p>\n
Time running out so we returned our blocks and moseyed back to launch for<\/p>\n
MARY<\/p>\n
Some combination of H2H, Freddie Mercs, Mutton Crunch and low plank hold<\/p>\n
Done.<\/p>\n
Everybody put in some serious work and everyone enjoyed the entire beatdown. There will be no investigation into the latter claim.<\/p>\n
CoT happened. Announcements and Prayer Requests were shared<\/p>\n
YHC took us out.<\/p>\n
Really appreciate everyone posting. Always a pleasure and honor to lead, especially at the esteemed #TIT.<\/p>\n
Thanks for the keys @Bagpipe. I believe they’re still in @TSC’s possession after this mornings beatdown.<\/p>\n","protected":false},"excerpt":{"rendered":"
A little late on the recap, but let’s take a look at what the studs who posted to The Iron Throne got into last week. Warm O Rama Usual Suspects complete with Arm Swirly Things (shoutout @Cherry Pie) Slowsey to Blocks for The THANG PAX were instructed to grab a block and position themselves at […]<\/p>\n","protected":false},"author":491,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-24896","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Turnover","date":"3.31.25","pax":"@Bagpipe ; @Superfly (WD) ; @Rubber Ducky ; @Schlitz ; @Palin ; @Zima ; @Van Gogh ; @Rachel Ray (WB) ; @Wobegon ; @Turnover (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24896","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24896"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24896\/revisions"}],"predecessor-version":[{"id":24941,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24896\/revisions\/24941"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}