{"id":25267,"date":"2025-06-10T13:03:39","date_gmt":"2025-06-10T17:03:39","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25267"},"modified":"2025-06-10T13:03:39","modified_gmt":"2025-06-10T17:03:39","slug":"cinder-city-beatdown","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/06\/cinder-city-beatdown\/","title":{"rendered":"Cinder City Beatdown"},"content":{"rendered":"<h3 id=\"warm-o-rama-8-10-minutes\"><b>Warm-o-Rama<\/b><\/h3>\n<ul>\n<li>Side Straddle Hops \u2013 25 IC<\/li>\n<\/ul>\n<div>\n<div>\n<hr \/>\n<\/div>\n<\/div>\n<h3 id=\"the-thang--cinder-city-circuits\"><b>The Thang \u2013 \u201cCinder City Circuits\u201d<\/b><\/h3>\n<h4 id=\"station-1-block-bench-blasters-3-rounds\"><b>Station 1: Block Bench Blasters (3 Rounds)<\/b><\/h4>\n<div><b>Location:<\/b> Picnic Tables<\/div>\n<div>\n<div><\/div>\n<\/div>\n<ul>\n<li>Incline Merkins on bench \u2013 15<\/li>\n<li>Dips (hands on bench, feet on block) \u2013 15<\/li>\n<li>Bulgarian Split Squats (back foot on bench, holding block at chest) \u2013 10 each leg<\/li>\n<\/ul>\n<div>\n<div>\n<hr \/>\n<\/div>\n<\/div>\n<h4 id=\"station-2-curbside-core--block-3-rounds\"><b>Station 2: Curbside Core + Block (3 Rounds)<\/b><\/h4>\n<div><b>Location:<\/b> Picnic Tables<\/div>\n<div>\n<div><\/div>\n<\/div>\n<ul>\n<li>Block V-Ups \u2013 10<\/li>\n<li>Block Russian Twists \u2013 20 (10 each side)<\/li>\n<li>Block Plank Drags \u2013 10 (left\/right drags)<\/li>\n<li>Toe Taps on Block \u2013 20 IC<\/li>\n<\/ul>\n<div>\n<div>\n<hr \/>\n<\/div>\n<\/div>\n<h4 id=\"station-3-parking-lot-power-grid\"><b>Station 3: Parking Lot Power Grid<\/b><\/h4>\n<div><b>Location:<\/b> Parking Lot<\/div>\n<div>\n<div><\/div>\n<\/div>\n<div><b>Buddy Teams:<\/b> While PAX #1 holds a high plank, PAX #2 completes the following exercises. After finishing, switch roles. One round per person.<\/div>\n<div>\n<div><\/div>\n<\/div>\n<ul>\n<li>Block Thrusters \u2013 15<\/li>\n<li>Farmer\u2019s Carry to the dumpsters<\/li>\n<li>Block Swings (similar to kettlebell swings) \u2013 20<\/li>\n<li>Farmer\u2019s Carry back to starting point<\/li>\n<\/ul>\n<div>\n<div>\n<hr \/>\n<\/div>\n<\/div>\n<h4 id=\"finisher-cinder-block-webbs-jack-webbs-variation\"><b>Finisher: Cinder Block Webbs (Jack Webbs Variation)<\/b><\/h4>\n<ul>\n<li>1 Block Merkin : 2 Block Shoulder Press<\/li>\n<li>Increase up to a 5:10 ratio<\/li>\n<li>Then decrease back down from the 5:10 ratio<\/li>\n<\/ul>\n<div>\n<div>\n<hr \/>\n<\/div>\n<\/div>\n<h3 id=\"cot--name-o-rama--announcements--prayer\"><b>COT \/ Name-o-Rama \/ Announcements \/ Prayer<\/b><\/h3>\n<ul>\n<li>Q-School is happening <span class=\"sh-date\">this Saturday<\/span>.<\/li>\n<li>Numerous chances to Q this summer! Check the &#8220;general&#8221; channel on Slack and throw your name in the ring.<\/li>\n<li>Draftee has the Q <span class=\"sh-date\">on Sunday<\/span> for <i>Coffee with the Runs<\/i>. There\u2019s something for everyone\u2014running, rucking, or walking. Just make sure not to launch alone, and be back by 7:15 for coffee. An official preblast will be posted soon.<\/li>\n<li>Drama Queen mentioned that the championship belt was a good idea but this beatdown was a bad idea.\u00a0 A full refund will be issued later this week.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-Rama Side Straddle Hops \u2013 25 IC The Thang \u2013 \u201cCinder City Circuits\u201d Station 1: Block Bench Blasters (3 Rounds) Location: Picnic Tables Incline Merkins on bench \u2013 15 Dips (hands on bench, feet on block) \u2013 15 Bulgarian Split Squats (back foot on bench, holding block at chest) \u2013 10 each leg Station 2: [&hellip;]<\/p>\n","protected":false},"author":664,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-25267","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Draftee","date":"06-10-2025","pax":"FrankandBeans, Rollback, Ziggy Stardust, Subfloor, Adobe, Wahoo, Cruiser, Blind Date, Rachael Ray, Sunshine (WB), Nelly, Drama Queen (WD), Superfly, Show Pony, Tonka, Draftee"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25267","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\/664"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25267"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25267\/revisions"}],"predecessor-version":[{"id":25269,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25267\/revisions\/25269"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25267"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25267"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25267"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}