{"id":25380,"date":"2025-07-05T20:48:12","date_gmt":"2025-07-06T00:48:12","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25380"},"modified":"2025-07-05T20:55:18","modified_gmt":"2025-07-06T00:55:18","slug":"four-well-connected-sharks-walked-into-a-bar-a-war-was-declared","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/07\/four-well-connected-sharks-walked-into-a-bar-a-war-was-declared\/","title":{"rendered":"Four Well Connected Sharks Walked into a Bar &amp; a War was Declared"},"content":{"rendered":"<p><strong>Warm-Up<\/strong><\/p>\n<ul>\n<li>SSH &#8211; IC<\/li>\n<li>Abe Vigoda &#8211; IC<\/li>\n<li>Arm Circles \u2013 10 forward\/back<\/li>\n<li>High Knees \u2013 10<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Connect Four<\/strong><\/p>\n<p>The PAX were divided into two teams.<\/p>\n<p>Each of the four 2.0s received 5 tokens each.<\/p>\n<p>All PAX did the following exercises.<\/p>\n<ul>\n<li>10 Merkins<\/li>\n<li>10 Big Boy Sit-ups<\/li>\n<li>10 Jump Squats<\/li>\n<li>10 Carolina Dry Docks<\/li>\n<li>10 Lunges (each leg)<\/li>\n<li>10 Shoulder Taps<\/li>\n<\/ul>\n<p>After the exercises were performed, two of the 2.0s ran to the game board and dropped their token in the Connect Four game board.<\/p>\n<p>Then repeato of the exercises until all the tokens were used.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>War<\/strong><\/p>\n<ul>\n<li>The 2.0s went head-to-head, drawing cards from the deck.\u00a0 The number on the card is the QTY of reps that team must perform.\u00a0 Same exercise as before.<\/li>\n<li>Tie = 10 burpees each<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Track Lap + Core Work<\/strong><\/p>\n<p>Run 1 full lap on your own.<\/p>\n<p>Run a 2<sup>nd<\/sup> lap but this time, at each corner:<\/p>\n<ul>\n<li>10 LBCs<\/li>\n<li>10 Flutter Kicks (IC)<\/li>\n<li>10 American Hammers (IC)<\/li>\n<li>10 Hello Dollys<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Sharks &amp; Minnows<\/strong><\/p>\n<ul>\n<li>2.0s are the sharks.\u00a0 Everyone else is the minnows.\u00a0 Minnows try to pass the sharks on the track.\u00a0 If the minnows are tagged, they must pay a 10 burpee penalty, and then they become sharks.<\/li>\n<li>Played three rounds until time was up<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>COT<\/strong><\/p>\n<ul>\n<li>We welcomed BattleBot (former FNG) to our crew today. Van Gogh\u2019s 2.0 made it all the way through the beatdown and even taught us old folk a few things about Sharks &amp; Minnows.\u00a0 It was great to have him out today, and he was an encouragement to all.<\/li>\n<li>BooBoo celebrated another trip around the sun today. We were all better for seeing him today and celebrating another year of life.<\/li>\n<li>There was much discussion about Rollback\u2019s legacy. With Rollup now part of our team, are they now a family of Roly Pollies?\u00a0 If Rollback were to have another child, what should the name be?<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm-Up SSH &#8211; IC Abe Vigoda &#8211; IC Arm Circles \u2013 10 forward\/back High Knees \u2013 10 &nbsp; Connect Four The PAX were divided into two teams. Each of the four 2.0s received 5 tokens each. All PAX did the following exercises. 10 Merkins 10 Big Boy Sit-ups 10 Jump Squats 10 Carolina Dry Docks [&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":[93],"tags":[],"class_list":["post-25380","post","type-post","status-publish","format-standard","hentry","category-impossible-situation"],"acf":{"q":"Draftee","date":"07-05-2025","pax":"BooBooBustAMove, Linus, D-Day, Crash, Subfloor, Cheeta, BattleBots (FNG), Van Gogh, Rollup, Rollback, Boomerang, Bam, Palin, Yukon Cornelius, Draftee<br \/>\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25380","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=25380"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25380\/revisions"}],"predecessor-version":[{"id":25384,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25380\/revisions\/25384"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25380"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25380"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25380"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}