Launch at ground floor of claustrophobic low clearance parking deck at 370 Knollwood St.\u00a0 Each landing of the ramp going up will represent a pain station, starting with the ground floor entrance as Station 1.\u00a0 Stations are as follows:<\/p>\n
1.) R<\/strong>everse Lunges x3 OYO, run up ramp<\/p>\n 2.) A<\/strong>merican Hammers x3 OYO, hang a right, run up ramp<\/p>\n 3.) M<\/strong>erkins x3 OYO, hang a right, run up ramp<\/p>\n 4.) B<\/strong>urpees x3 OYO, hang a right, run up ramp<\/p>\n 5.) L<\/strong>BCs x3 OYO, hang a right, run up ramp<\/p>\n 6.) E<\/strong>lbow Plank Jacks x3 OYO, hang a right,run to cable fence at other end next to stairwell<\/p>\n 7.) S<\/strong>quats on a Wire x3 OYO<\/p>\n Run downstairs back to launch spot.\u00a0 Repeato, escalating by 3 reps each round (so second round do 6 of each exercise at each pain station stop, third round do 9 of each exercise at each pain station stop and so forth and so on).\u00a0 After 7 rounds (i.e., the round of 21x reps), de-escalate by 3 reps each round.\u00a0 AMRAP for 45 minutes.<\/p>\n It’ll be fun.\u00a0 I promise.<\/p>\n Your friend,<\/p>\n Starfish<\/p>\n","protected":false},"excerpt":{"rendered":" Launch at ground floor of claustrophobic low clearance parking deck at 370 Knollwood St.\u00a0 Each landing of the ramp going up will represent a pain station, starting with the ground floor entrance as Station 1.\u00a0 Stations are as follows: 1.) Reverse Lunges x3 OYO, run up ramp 2.) American Hammers x3 OYO, hang a right, […]<\/p>\n","protected":false},"author":72,"featured_media":27262,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104,84],"tags":[],"class_list":["post-27261","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pre-blast","category-wib"],"acf":{"q":"Starfish","date":"8\/20\/2026","pax":"Headbands Optional"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27261","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27261"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27261\/revisions"}],"predecessor-version":[{"id":27263,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27261\/revisions\/27263"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media\/27262"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27261"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}