{"id":4174,"date":"2018-03-19T12:54:39","date_gmt":"2018-03-19T16:54:39","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4174"},"modified":"2018-03-19T12:59:39","modified_gmt":"2018-03-19T16:59:39","slug":"theestate-03-19-18","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/03\/theestate-03-19-18\/","title":{"rendered":"Showdown with The Good, The Bad, and The Ugly at #TheEstate"},"content":{"rendered":"<p><strong>Warm-o-rama:<\/strong><br \/>\n<strong>The Good:<\/strong><br \/>\nSSH x20 IC, IST\/IW x15 IC<br \/>\n<strong>The Bad:<\/strong><br \/>\nMerkins x10 IC, CDD x10 IC<br \/>\n<strong>The Ugly:<\/strong><br \/>\nPickle Pounder x15 IC, Abe Vigoda x15 IC<\/p>\n<p><em>Mosey to bottom of Reynolda Village Drive in front of &#8220;BohoBlu&#8221;<\/em><\/p>\n<p><strong>The THANG:<\/strong><br \/>\n<strong>The Good:<\/strong><\/p>\n<ul>\n<li>x50 OYO of exercise (see below)<\/li>\n<li>Run up Reynolda Village Drive to top of hill ~150m<\/li>\n<li>x5 WWII situps<\/li>\n<li>Run back down<\/li>\n<\/ul>\n<ol>\n<li>x50 SSH<\/li>\n<li>x50 Mountain Climber<\/li>\n<li>x50 LBC<\/li>\n<li>x50 Plank jax<\/li>\n<\/ol>\n<p><em>Mosey to parking lot behind &#8220;European Touch Day Spa&#8221;<\/em><\/p>\n<p><strong>The Bad:<\/strong><\/p>\n<ul>\n<li>x25 OYO of exercise (see below)<\/li>\n<li>Bear crawl to a certain point in parking lot ~20m<\/li>\n<li>x5 Burpees<\/li>\n<li>Run back down<\/li>\n<\/ul>\n<ol>\n<li>x25 Merkins<\/li>\n<li>x25 Squat Jumps<\/li>\n<li>x25 CDD<\/li>\n<li>x25 WWII situps<\/li>\n<\/ol>\n<p><strong>The Ugly:<\/strong><\/p>\n<ul>\n<li>x25 OYO of exercise (see below)<\/li>\n<li>Back pedal to top of parking lot ~50m<\/li>\n<li>x5 Cobra Humpers<\/li>\n<li>Run back down<\/li>\n<\/ul>\n<ol>\n<li>x25 Monkey Humpers<\/li>\n<li>x25 Dying Cockroach<\/li>\n<li>x25 Hillbillies<\/li>\n<li>x25 Toy Soldiers<\/li>\n<\/ol>\n<p><em>Mosey back to start<\/em><\/p>\n<p><strong>Mary:<\/strong><br \/>\nHeels to Heaven, LF, &amp; LBC<\/p>\n<p>YHC took us out.<\/p>\n<p><strong>COT:<\/strong><\/p>\n<ul>\n<li>Ultimate Runner 6\/30; Run 1 mile, 800m, 400m, 5K; lots of fun; more info can be found <a href=\"https:\/\/runsignup.com\/Race\/NC\/WinstonSalem\/UltimateRunner\">here<\/a><\/li>\n<li>Tough crowd today; none of the jokes were landing; should have brought my &#8220;A&#8221; material<\/li>\n<li>To be fair, YHC was not his usual jovial self today; more like @Mongoose<\/li>\n<li>The hates can be intimidating for an old guy, but @Snooki &amp; @BlueSteel always make a PAX feel welcome<\/li>\n<li>@BAM, true to form, was the most vocal heckler in today&#8217;s workout<\/li>\n<li>The workout plan today was a modified version of the &#8220;Charles Bronson&#8221; from the exercise lexicon; it&#8217;s fitting since Charles Bronson was supposed to play a role in the film &#8220;The Good, the Bad, and the Ugly&#8221;, but he turned it down<\/li>\n<li>Thanks for the keys, @Huckleberry!<\/li>\n<\/ul>\n<p>Aye!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-rama: The Good: SSH x20 IC, IST\/IW x15 IC The Bad: Merkins x10 IC, CDD x10 IC The Ugly: Pickle Pounder x15 IC, Abe Vigoda x15 IC Mosey to bottom of Reynolda Village Drive in front of &#8220;BohoBlu&#8221; The THANG: The Good: x50 OYO of exercise (see below) Run up Reynolda Village Drive to top [&hellip;]<\/p>\n","protected":false},"author":58,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-4174","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Fingers","date":"03\/19\/18","pax":"Snooki, Total Recall, Cheesesteak, Manscape, Tonka, Blue Steel, Burns, Huckleberry, Tupperware, Vevo, BAM, Touch Me Not, Chisel, JarJar, Screech, Undertow, Fingers"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4174","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4174"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4174\/revisions"}],"predecessor-version":[{"id":4178,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4174\/revisions\/4178"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4174"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4174"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4174"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}