{"id":25669,"date":"2025-08-28T18:46:53","date_gmt":"2025-08-28T22:46:53","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25669"},"modified":"2025-08-28T18:46:53","modified_gmt":"2025-08-28T22:46:53","slug":"a-simple-beatdown-for-simple-men","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/08\/a-simple-beatdown-for-simple-men\/","title":{"rendered":"A Simple Beatdown for Simple Men"},"content":{"rendered":"<p><b>BEATDOWN.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">All stations were in a straight line (kind of).\u00a0 Run from #1 to #2 to #3 back to #2 and then to #1.\u00a0 Rinse and repeat.\u00a0 Increase the rep count by 1 at each station.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Station #1: KTG MKs (dc)<\/span><\/p>\n<p><span style=\"font-weight: 400\">Station #2: Dead Bugs (dc)<\/span><\/p>\n<p><span style=\"font-weight: 400\">Station #3: HR T-Merk Burps (sc)<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>DONE.\u00a0 No mas, por favor.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>NMM:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Despite approving the location, Lamb Chop did not post.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">YHC appreciates Mr. Back and Mr. Duck allowing YHC to join in on the neighborhood grocery run to Publix.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Rollback was kind enough to hang with Rubber Ducky and YHC throughout the entirety of the workout.\u00a0 He didn\u2019t even break a sweat.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">RB and RD dragged Zima to the end so everyone completed up to 25 reps.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">That was not fun.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Although claiming his heart rate was elevated, Rubber Ducky managed to still regale us with many entertaining stories that made the time pass swiftly by.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">In all honesty, we \u201crecovered\u201d on the runs.\u00a0 I hesitate to think what would have happened if anyone had truly pushed the Go button (nobody blinked).\u00a0 Good thing we passed inches in front of an urgent care facility at least 12 times.\u00a0 It was almost like we were just waiting for it to open.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">One of the three attendees may have admitted to getting his lashes done in that shopping center.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I\u2019m pretty sure we weren\u2019t the normal customers that the Dunkin\u2019 Donuts employee (who sat outside watching us) is used to seeing.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Zima wussed out and did not wear his weight vest for the workout, using the same old physiological excuse.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">HBD<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Totals: MK &#8211; 101; DB &#8211; 156; Burps &#8211; 78; Mosey &#8211; 3K<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>ANNOUNCEMENTS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Go to Rubber Ducky\u2019s tailgate on Friday night<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>PRAYERS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The kids in Minneapolis<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>BEATDOWN. &nbsp; All stations were in a straight line (kind of).\u00a0 Run from #1 to #2 to #3 back to #2 and then to #1.\u00a0 Rinse and repeat.\u00a0 Increase the rep count by 1 at each station. Station #1: KTG MKs (dc) Station #2: Dead Bugs (dc) Station #3: HR T-Merk Burps (sc) &nbsp; DONE.\u00a0 [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,113,84],"tags":[],"class_list":["post-25669","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-pain-stations","category-wib"],"acf":{"q":"Zima","date":"8\/28\/25","pax":"Rollback, Rubber Ducky, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25669","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25669"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25669\/revisions"}],"predecessor-version":[{"id":25672,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25669\/revisions\/25672"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25669"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25669"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25669"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}