{"id":25443,"date":"2025-07-15T20:23:57","date_gmt":"2025-07-16T00:23:57","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25443"},"modified":"2025-07-15T20:23:57","modified_gmt":"2025-07-16T00:23:57","slug":"4-corners-of-11s-at-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/07\/4-corners-of-11s-at-parliament\/","title":{"rendered":"4 corners of 11&#8217;s at Parliament"},"content":{"rendered":"<p>After formalities and warmorama, we got our block and got to it.<\/p>\n<ul>\n<li>4 corners of 11\u2019s<\/li>\n<\/ul>\n<p>Center 5 burpees (back to center after each corner)<\/p>\n<p>Block transport &#8211; push out, rifle carry back<\/p>\n<p>Corner 1 curls (1,2,&#8230;10), LBC\u2019s (10,9,&#8230;1)<\/p>\n<p>Corner 2 OH press (1,2,&#8230;10), gas pumps (10,9, &#8230;1)<\/p>\n<p>Corner 3 skull crushers (1,2,&#8230;10), Freddie Mercs (10.9,&#8230;1)<\/p>\n<p>Corner 4 bent rows (1,2,&#8230;10), WWII\u2019s (10,9,&#8230;1)<\/p>\n<ul>\n<li>7 layers of dip (became 4.5 layers because of time)<\/li>\n<\/ul>\n<p>Derkins x 15 \u2013 Dips<\/p>\n<p>Left leg step up x 15 \u2013 Dips<\/p>\n<p>Erkins x 15 \u2013 Dips<\/p>\n<p>Right leg step ups x 15 \u2013 Dips<\/p>\n<p>Left leg lunge x 15 \u2013 Dips<\/p>\n<p>&#8211; &#8211; &#8211; &#8211; &#8211; &#8211; &#8211; &#8211; &#8211; &#8211; &#8211; &#8211; &#8211; &#8211;<\/p>\n<p>Right leg lunge x 15 \u2013 Dips<\/p>\n<p>Squatty potties x 15 Dips<\/p>\n<p>Returned the blocks.<\/p>\n<p>Back to start for COT.<\/p>\n<p>Great work by all. It was a pleasure to Q this awesome group of men.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>After formalities and warmorama, we got our block and got to it. 4 corners of 11\u2019s Center 5 burpees (back to center after each corner) Block transport &#8211; push out, rifle carry back Corner 1 curls (1,2,&#8230;10), LBC\u2019s (10,9,&#8230;1) Corner 2 OH press (1,2,&#8230;10), gas pumps (10,9, &#8230;1) Corner 3 skull crushers (1,2,&#8230;10), Freddie Mercs [&hellip;]<\/p>\n","protected":false},"author":636,"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-25443","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Superfly","date":"15Jul2025","pax":"Drama Queen, Adobe, Wahoo, Nelly, Sunshine, Ziffel, Starfish, Seaman, Blind Date<br \/>\r\nRunners: Huckleberry, Workbench"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25443","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\/636"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25443"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25443\/revisions"}],"predecessor-version":[{"id":25444,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25443\/revisions\/25444"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25443"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}