{"id":26876,"date":"2026-05-22T20:56:00","date_gmt":"2026-05-23T00:56:00","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26876"},"modified":"2026-05-22T20:56:00","modified_gmt":"2026-05-23T00:56:00","slug":"dont-q-what-you-cant-do-3","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/05\/dont-q-what-you-cant-do-3\/","title":{"rendered":"Don’t Q What You Can’t Do"},"content":{"rendered":"

BEATDOWN.<\/b><\/p>\n

 <\/p>\n

On one side of the parking lot, do these combination of exercises:<\/span><\/p>\n

– Thrusters + Gas Pumps<\/span><\/p>\n

– WWIII + Curls<\/span><\/p>\n

 <\/p>\n

On the other side, do this combination of exercises:<\/span><\/p>\n

– WMDs + Elbow Spider Planks<\/span><\/p>\n

 <\/p>\n

The reps for each pair must add up to 50.<\/span><\/p>\n

 <\/p>\n

Complete a round, then run to the other side of the parking lot. Finish the round there and run back. Increase the reps of the first exercise and decrease the reps of the second exercise by 5.<\/span><\/p>\n

 <\/p>\n

ROUND 1<\/span><\/span><\/p>\n

Thrusters x 5 + Gas Pumps x 45<\/span><\/p>\n

WWIIIs x 5 + Curls x 45<\/span><\/p>\n

 <\/p>\n

Run<\/span><\/p>\n

 <\/p>\n

WMDs x 5 + Elbow Spider Planks x 45<\/span><\/p>\n

 <\/p>\n

Run<\/span><\/p>\n

 <\/p>\n

ROUND 2<\/span><\/span><\/p>\n

Thrusters x 10 + Gas Pumps x 40<\/span><\/p>\n

WWIIIs x 10 + Curls x 40<\/span><\/p>\n

 <\/p>\n

Run<\/span><\/p>\n

 <\/p>\n

WMDs x 10 + Elbow Spider Planks x 40<\/span><\/p>\n

 <\/p>\n

Run<\/span><\/p>\n

 <\/p>\n

CONTINUE UNTIL TIME<\/span><\/span><\/p>\n

 <\/p>\n

DONE.<\/b><\/p>\n

 <\/p>\n

NMM.<\/b><\/p>\n