{"id":26554,"date":"2026-03-17T09:52:31","date_gmt":"2026-03-17T13:52:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26554"},"modified":"2026-03-17T09:52:31","modified_gmt":"2026-03-17T13:52:31","slug":"tabata-tandem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/03\/tabata-tandem\/","title":{"rendered":"Tabata Tandem"},"content":{"rendered":"<p>I see we&#8217;re now in a &#8220;backblast optional&#8221; era here in DashLandia. Not on my watch!<\/p>\n<p>YHC put together a simple full-body plan for Launchpad on Monday, with a couple of caveats available with the slam balls and battle rope if there were a crowd. Alas, a crowd never materialized and YHC &amp; Green Acres got to work.<\/p>\n<p>WoR: SSH, Hillbillies, Abe Vs, Whirlies, Jack Reachers, Michael Phelps.<\/p>\n<p>The Thang: 30s on, 15s off<\/p>\n<ul>\n<li>Merkins<\/li>\n<li>R Leg Split Squat<\/li>\n<li>American Hammer<\/li>\n<li>Irkins<\/li>\n<li>L Leg Split Squat<\/li>\n<li>Heels to Heaven<\/li>\n<li>Derkins<\/li>\n<li>Squatty Potty<\/li>\n<li>Low Flutter<\/li>\n<li>Burpees<\/li>\n<\/ul>\n<p>After completing the circuit, run a parking lot suicide (3 lines).<\/p>\n<p>We had time for 4 full circuits and did 1 minute of WWIIs to wrap it all up.<\/p>\n<p>It was a warm and windy morning with the front coming through. The music was YHC&#8217;s Spotify Country Mix which should be more aptly titled &#8220;Melancholy Monday Country.&#8221; The effort was maximum and the execution was perfect. Great morning.<\/p>\n<p>Check Slack for upcoming workouts, check on your buddies who you haven&#8217;t seen out in a bit. SYITG.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I see we&#8217;re now in a &#8220;backblast optional&#8221; era here in DashLandia. Not on my watch! YHC put together a simple full-body plan for Launchpad on Monday, with a couple of caveats available with the slam balls and battle rope if there were a crowd. Alas, a crowd never materialized and YHC &amp; Green Acres [&hellip;]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[178,1],"tags":[],"class_list":["post-26554","post","type-post","status-publish","format-standard","hentry","category-launchpad","category-uncategorized"],"acf":{"q":"Burns","date":"3.16.26","pax":"Green Acres, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26554","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26554"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26554\/revisions"}],"predecessor-version":[{"id":26556,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26554\/revisions\/26556"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26554"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26554"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26554"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}