{"id":25353,"date":"2025-06-25T11:02:04","date_gmt":"2025-06-25T15:02:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25353"},"modified":"2025-06-25T11:02:04","modified_gmt":"2025-06-25T15:02:04","slug":"ac-was-turned-off-at-high-life","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/06\/ac-was-turned-off-at-high-life\/","title":{"rendered":"AC was turned off at High Life"},"content":{"rendered":"
\n
Conditions:<\/b> Hot, humid, and relentless.\u00a0 AC was turned off and the heat was turned up.\u00a0 A full-body beatdown awaited.<\/div>\n<\/div>\n
\n
<\/div>\n<\/div>\n
\n
\n
\n<\/div>\n<\/div>\n

Warm-O-Rama<\/b><\/h3>\n
    \n
  • Stretch on your own while YHC welcomed the group, introduced the summer tour, and encouraged everyone to explore new AOs.<\/li>\n<\/ul>\n
    \n
    \n
    \n<\/div>\n<\/div>\n

    The Thang \u2013 The Human Machine<\/b><\/h3>\n
    3 Rounds \u2013 Tabata Format (45 seconds work \/ 15 seconds rest)<\/b><\/div>\n
    \n
    <\/div>\n<\/div>\n
    Station 1 \u2013 Lower Body Burn<\/b><\/div>\n
    \n
    <\/div>\n<\/div>\n
      \n
    • Side Squats<\/li>\n
    • Squat Jumps<\/li>\n
    • Forward Lunges<\/li>\n
    • Rear Lunges<\/li>\n<\/ul>\n
      Station 2 \u2013 Cardio Core Hit<\/b><\/div>\n
      \n
      <\/div>\n<\/div>\n
        \n
      • Burpees<\/li>\n
      • Elevated Toe Taps<\/li>\n
      • Mountain Climbers<\/li>\n
      • Low Plank Hold<\/li>\n<\/ul>\n
        Station 3 \u2013 Dynamic Full-Body Flow<\/b><\/div>\n
        \n
        <\/div>\n<\/div>\n
          \n
        • Side Lunges<\/li>\n
        • Burpees<\/li>\n
        • Squats<\/li>\n
        • High Knees<\/li>\n<\/ul>\n
          No extended breaks. Push your limits. The machine doesn\u2019t pause\u2014it evolves.<\/div>\n
          \n
          <\/div>\n<\/div>\n
          \n
          \n
          \n<\/div>\n<\/div>\n

          Finisher \u2013 EMOM (Every Minute on the Minute)<\/b><\/h3>\n
          Duration:<\/b> 45 seconds work, 15 seconds rest \u2013 2 rounds<\/div>\n
          \n
          <\/div>\n<\/div>\n
            \n
          • 3 Burpees<\/li>\n
          • 6 Squat Jumps<\/li>\n
          • 9 Lunges (alternating forward and backward)<\/li>\n<\/ul>\n
            Repeat each minute. Legs destroyed. Grit achieved.<\/div>\n
            \n
            <\/div>\n<\/div>\n
            \n
            \n
            \n<\/div>\n<\/div>\n

            PAX Roster \u2013 6 Strong at High Life Tonight<\/span><\/b><\/h3>\n
            \n
            \ud83d\udd25 @Brown Bag<\/b><\/div>\n
            \ud83d\udd25 @Zephyr<\/b><\/div>\n
            \ud83d\udd25 @Hotdish<\/b><\/div>\n
            \ud83d\udd25 @Rose<\/b><\/div>\n
            \ud83d\udd25 @Frostbite<\/b><\/div>\n
            \ud83d\udd25 @Draftee<\/b><\/div>\n<\/div>\n
            \n
            <\/div>\n<\/div>\n
            \n
            \n
            \n<\/div>\n<\/div>\n

            Shoutouts & Gratitude<\/b><\/h3>\n
              \n
            • Huge kudos to Zephyr<\/b> and Frostbite<\/b> for doubling down with Redline + High Life<\/b> in one day. That\u2019s true HIM effort.<\/li>\n
            • I pushed harder tonight<\/span> because of you all. Together, we\u2019re stronger. Hope to see you at WIB on Thursday<\/span> or BBBC on Friday<\/span>.<\/li>\n
            • Thank you for the chance to lead, Hotdish<\/b>. It was an honor.<\/li>\n<\/ul>\n
              \n
              <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

              Conditions: Hot, humid, and relentless.\u00a0 AC was turned off and the heat was turned up.\u00a0 A full-body beatdown awaited. Warm-O-Rama Stretch on your own while YHC welcomed the group, introduced the summer tour, and encouraged everyone to explore new AOs. The Thang \u2013 The Human Machine 3 Rounds \u2013 Tabata Format (45 seconds work \/ […]<\/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":[184],"tags":[],"class_list":["post-25353","post","type-post","status-publish","format-standard","hentry","category-highlife"],"acf":{"q":"Draftee","date":"06-25-2025","pax":"Brown Bag, Zephyr, Hotdish, Rose, Frostbite, Draftee"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25353","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=25353"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25353\/revisions"}],"predecessor-version":[{"id":25355,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25353\/revisions\/25355"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25353"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25353"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25353"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}