{"id":25385,"date":"2025-07-05T21:16:20","date_gmt":"2025-07-06T01:16:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25385"},"modified":"2025-07-05T21:18:47","modified_gmt":"2025-07-06T01:18:47","slug":"iron-thong","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/07\/iron-thong\/","title":{"rendered":"Iron Thong"},"content":{"rendered":"<p><strong>Warm-Up:<\/strong><\/p>\n<p>At Crash\u2019s request there was a warm-up.<\/p>\n<ul>\n<li>SSH \u2013 IC<\/li>\n<\/ul>\n<ul>\n<li>Abe Vigoda &#8211; IC<\/li>\n<\/ul>\n<ul>\n<li>Mosey to the back lot<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>The Thang: End-to-End Circuit<\/strong><\/p>\n<p>One end of the parking lot and back. Exercises on both ends. The mode of transportation changes each round. Cinderblocks in tow.<\/p>\n<p><strong>Round 1<\/strong><\/p>\n<ul>\n<li>15 IC Toe Taps on the block<\/li>\n<li><em>Transport:<\/em> Murder Bunny with cinderblock<\/li>\n<li>10 OYO Burpees<\/li>\n<li>Rifle carry back with block<\/li>\n<\/ul>\n<p><strong>Round 2<\/strong><\/p>\n<ul>\n<li>14 IC Toe Taps on the block<\/li>\n<li><em>Transport:<\/em> Bearcrawl push with cinderblock<\/li>\n<li>10 OYO Blockees<\/li>\n<li>Rifle carry back with block<\/li>\n<\/ul>\n<p><strong>Round 3<\/strong><\/p>\n<ul>\n<li>13 IC Toe Taps on the block<\/li>\n<li><em>Transport:<\/em> Sideways block drag<\/li>\n<li>10 Squats holding block<\/li>\n<li>Rifle carry back with block<\/li>\n<\/ul>\n<p><strong>Round 4<\/strong><\/p>\n<ul>\n<li>12 IC Toe Taps on the block<\/li>\n<li><em>Transport:<\/em> Crab Walk while dragging the block<\/li>\n<li>10 Overhead Press<\/li>\n<li>Rifle carry back with block<\/li>\n<\/ul>\n<p><strong>Round 5<\/strong><\/p>\n<ul>\n<li>11 IC Toe Taps on the block<\/li>\n<li><em>Transport:<\/em> Resurrection Bunny with cinderblock<\/li>\n<li>10 Jump Squats<\/li>\n<li>Rifle carry back with block<\/li>\n<\/ul>\n<p><strong>Round 6<\/strong><\/p>\n<ul>\n<li>10 IC Toe Taps on the block<\/li>\n<li><em>Transport:<\/em> Crawlbear drag with cinderblock<\/li>\n<li>10 Curles<\/li>\n<li>Rifle carry back with block<\/li>\n<\/ul>\n<p><strong>Round 7<\/strong><\/p>\n<ul>\n<li>9 IC Toe Taps on the block<\/li>\n<li>8 IC Toe Taps on the block<\/li>\n<li>7 IC Toe Taps on the block<\/li>\n<li>6 IC Toe Taps on the block<\/li>\n<li>5 IC Toe Taps on the block<\/li>\n<li>4 IC Toe Taps on the block<\/li>\n<li>3 IC Toe Taps on the block<\/li>\n<li>2 IC Toe Taps on the block<\/li>\n<li>1 IC Toe Taps on the block<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Mary:<\/strong><\/p>\n<ul>\n<li>Flutter kicks<\/li>\n<li>Box Cutters<\/li>\n<li>Hello Dolly<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>COT:<\/strong><\/p>\n<ul>\n<li>No blocks were harmed in the completion of this beatdown, much to the surprise of the crowd.<\/li>\n<li>There was much discussion around the proper fit of an Iron Thong.<\/li>\n<li>Q-fail as YHC spent so much time putting the playlist together, ensuring that it would begin with an instrumental rendition of the thong song, that I forgot to charge my speaker.<\/li>\n<li>Strong work today by all. The block was heavy, the lot was long, and each of us was put to the test.\u00a0 What a fantastic way to start the day, by doing something difficult\u2026\u2026\u2026..together.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-25388\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/07\/ChatGPT-Image-Jul-5-2025-09_16_47-PM-200x300.png\" alt=\"\" width=\"200\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/07\/ChatGPT-Image-Jul-5-2025-09_16_47-PM-200x300.png 200w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/07\/ChatGPT-Image-Jul-5-2025-09_16_47-PM-683x1024.png 683w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/07\/ChatGPT-Image-Jul-5-2025-09_16_47-PM-768x1152.png 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/07\/ChatGPT-Image-Jul-5-2025-09_16_47-PM.png 1024w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-Up: At Crash\u2019s request there was a warm-up. SSH \u2013 IC Abe Vigoda &#8211; IC Mosey to the back lot &nbsp; The Thang: End-to-End Circuit One end of the parking lot and back. Exercises on both ends. The mode of transportation changes each round. Cinderblocks in tow. Round 1 15 IC Toe Taps on the [&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":[145],"tags":[],"class_list":["post-25385","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Draftee","date":"06-30-2025","pax":"Crash, Zima, Tonka, Van Gogh, Rachael Ray, Wobegon, Ziggy Stardust, Lamb Chop, Rollback, Blind Date, Rubber Ducky, Dr. Toot, Tammy, Draftee"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25385","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=25385"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25385\/revisions"}],"predecessor-version":[{"id":25390,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25385\/revisions\/25390"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25385"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25385"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25385"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}