{"id":25118,"date":"2025-05-13T12:07:52","date_gmt":"2025-05-13T16:07:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25118"},"modified":"2025-05-13T12:07:52","modified_gmt":"2025-05-13T16:07:52","slug":"f3-apologies","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/05\/f3-apologies\/","title":{"rendered":"F3 Apologies"},"content":{"rendered":"<p><span style=\"font-weight: 400\">MAJOR apologies to Drip and Huck for the easy beatdown.\u00a0 OK, I\u2019ll throw Cruiser in there too, but I suspect he appreciated the lack of leg work given his impending race shortly after.\u00a0 I dumbly thought some other runners would post since the promise of a leg-friendly workout was posted on the interweb.\u00a0 Eventually I\u2019ll learn.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>TIME WASTERS.<\/b><\/p>\n<p><span style=\"font-weight: 400\">I think Cruiser and I did something while we waited for Drip and Huck to get out of their cars and stop gabbing.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>BEATDOWN.<\/b><\/p>\n<p><span style=\"font-weight: 400\">Do all exercises one at a time until 130 reps are reached.\u00a0 When the first person in the group gets to 130, the entire group can move on.\u00a0 If a PAX needs to take a break at any point, he should do either 5 Chinups or 5 Leg Raises.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Exercises:<\/span><\/p>\n<ul>\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\">WW3s<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Shoulder Tap Merkins<\/span><\/li>\n<\/ul>\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\">We didn\u2019t make it very far.\u00a0 Although the workout was easy, it was difficult to get through that many reps.\u00a0 A longer weinke isn\u2019t always better.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The 2nd F was on fire and quickly overtook the 1st F.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Although Cruiser may have gotten a sufficient beatdown with his impressive triple down, I\u2019m sure that Drip and Huck went to the Y on the way home to pump some iron to make up for the mediocre workout.<\/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\">none.<\/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\">none spoken.<\/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>MAJOR apologies to Drip and Huck for the easy beatdown.\u00a0 OK, I\u2019ll throw Cruiser in there too, but I suspect he appreciated the lack of leg work given his impending race shortly after.\u00a0 I dumbly thought some other runners would post since the promise of a leg-friendly workout was posted on the interweb.\u00a0 Eventually I\u2019ll [&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":[144,112],"tags":[],"class_list":["post-25118","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp"],"acf":{"q":"Zima","date":"5\/10\/25","pax":"Cruiser, Drip, Huckleberry, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25118","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=25118"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25118\/revisions"}],"predecessor-version":[{"id":25120,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25118\/revisions\/25120"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25118"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25118"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25118"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}