{"id":5380,"date":"2018-06-25T13:43:04","date_gmt":"2018-06-25T17:43:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5380"},"modified":"2018-06-25T13:43:04","modified_gmt":"2018-06-25T17:43:04","slug":"running-backwards-up-ladders","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/06\/running-backwards-up-ladders\/","title":{"rendered":"Running Backwards up Ladders"},"content":{"rendered":"<p>In a tit for tat, Huckleberry took a Purgatory Q and I took an Estate Q.\u00a0 Here&#8217;s what 18 PAX endured&#8230;<\/p>\n<p><strong>Warm-O-Ramma<\/strong><\/p>\n<ul>\n<li>SSH x 25 IC<\/li>\n<li>Imperial Walkers x 20 IC (Swiss Miss Laser Fire)<\/li>\n<li>\u00a0Abe Vigotas x 10 IC<\/li>\n<li>Whirly&#8217;s Got the Clap x 15 IC<\/li>\n<li>Copperhead Squat x 15 IC<\/li>\n<li>Mountain Climbers x 15 IC<\/li>\n<li>Hand Release Merkins x 15 IC<\/li>\n<li>Mosey to Record Shop<\/li>\n<\/ul>\n<p><strong>Catch Your Backwards Partner<\/strong><\/p>\n<p>Partner #1 would run backwards while Partner #2 completed 10 Merkins.\u00a0 Once complete, Partner #2 would sprint to catch Partner #1.\u00a0 Once caught both partners would complete five Burpees.\u00a0 Repeto five times each (Merkins x 50 + Burpees x 50)<\/p>\n<p>Mosey to lower parking lot.<\/p>\n<p><strong>Partner Ladders<\/strong><\/p>\n<p>Partner #1 would complete 10 reps of called exercise while Partner #2 would rest in called position.\u00a0 Once complete, Partner #1 would rest and Partner #2 would complete 9 reps of called exercise while Partner #1 rested.\u00a0 Descend to zero and wait for six.<\/p>\n<ul>\n<li>Low Flutter (Four Count) and Six Inches<\/li>\n<li>Squats and Al Gore<\/li>\n<li>Alternating Shoulder Taps and High Plank<\/li>\n<li>Mosey to Reynolda Presbyterian Parking Lot<\/li>\n<li>LBCs and Six Inches<\/li>\n<li>Monkey Humpers and Al Gore<\/li>\n<li>Merkins and High Plank<\/li>\n<li>Mosey back to Parking Lot<\/li>\n<\/ul>\n<p><strong>Mary<\/strong><\/p>\n<ul>\n<li>Penguin Crunch x 20 IC<\/li>\n<li>Box Cutter x 20 IC<\/li>\n<li>Freddie Mercury x 20 IC<\/li>\n<li>Right Leg Fire Hydrant x 20 IC<\/li>\n<li>Left Leg Fire Hydrant x 20 IC<\/li>\n<\/ul>\n<p><strong>Announcements\u00a0<\/strong><\/p>\n<ul>\n<li>Watch for launch of F3 Gears (cycling workout) being led by Undertow<\/li>\n<li>Schmedolympics &#8211; August 25 at 0800 &#8211; Winston-Salem Fairgrounds &#8211; F3-inspired Field Day open to the entire family (Ms and 2.0s)<\/li>\n<\/ul>\n<p><strong>COT<\/strong><\/p>\n<p>YHC brought us out asking Him to give us the strength to go out into the world and make it a better place.\u00a0 Asked for special guidance to be given to those struggling with addictions.<\/p>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Strong work by all and welcome Bo Schembechler from F3 Columbus.\u00a0 Thanks for joining!<\/li>\n<li>Cobra seemed to make the right shoe decisions today.<\/li>\n<li>For some reason, every time I Q a workout and Roosevelt is there I feel like he wants to kill me.<\/li>\n<li>Great to see Hazer in the Gloom! Asked him how his knee was, he said the lungs were his problem!<\/li>\n<li>Cheese Steak has gone from a skinny bearded dude to a buff bearded dude.<\/li>\n<li>As someone in the automotive business, the car level at The Estate is second to none!\u00a0 All we need are Toto&#8217;s Porche and Mongoose&#8217;s Benz!<\/li>\n<li>Thanks for the keys Huckleberry!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>In a tit for tat, Huckleberry took a Purgatory Q and I took an Estate Q.\u00a0 Here&#8217;s what 18 PAX endured&#8230; Warm-O-Ramma SSH x 25 IC Imperial Walkers x 20 IC (Swiss Miss Laser Fire) \u00a0Abe Vigotas x 10 IC Whirly&#8217;s Got the Clap x 15 IC Copperhead Squat x 15 IC Mountain Climbers x [&hellip;]<\/p>\n","protected":false},"author":77,"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-5380","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Total Recall","date":"06\/25\/2018","pax":"Touch Me Not, Huckleberry, Undertow, Manscape, Hazer, Cherry Pie, Cobra (Cobra's Dog), Mutton, Roosevelt, Chisel, Faucker, Rassie, Bo Schembechler (F3 Columbus), Swiss Miss, Burns, Cheese Steak, Ziggy Stardust"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5380","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\/77"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5380"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5380\/revisions"}],"predecessor-version":[{"id":5385,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5380\/revisions\/5385"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5380"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5380"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5380"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}