{"id":5948,"date":"2018-08-12T20:06:12","date_gmt":"2018-08-13T00:06:12","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5948"},"modified":"2018-08-12T20:06:12","modified_gmt":"2018-08-13T00:06:12","slug":"pre-blast-for-village-idiocy-08-13-2018","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/08\/pre-blast-for-village-idiocy-08-13-2018\/","title":{"rendered":"Pre-Blast for Village Idiocy 08\/13\/2018"},"content":{"rendered":"<p><strong>Pre-Blast for Village Idiocy \u2013 08\/13\/2018<\/strong><\/p>\n<p>For all those PAX that either don\u2019t like to run or just want to take a break from running, this is the Beatdown for you. A non-running beatdown at Village Idiocy<\/p>\n<p>PAX:\u00a0\u00a0All are encouraged to participate.<\/p>\n<p><strong>Warm-a-Rama:<\/strong><\/p>\n<ul>\n<li>SSH<\/li>\n<li>Toy Soldiers<\/li>\n<li>Sun Gods Forward \u2013 Sobriety Style<\/li>\n<li>Sun Gods Reverse \u2013 Sobriety Style (alternate foot)<\/li>\n<li>Whirly with a Clap<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>The Thang:<\/strong><\/p>\n<p><strong>Railroad Tracks<\/strong>:<\/p>\n<p>First pax drops to low plank, second pax jumps over first pax and gets in low plank after a couple yards. Third pax jumps over each of the first 2 pax and gets in low plank after a couple yards, and so on. After all pax have gone, the first pax jumps over all the pax and returns to low plank. This is continued until the destination is reached.<\/p>\n<p><strong>Ring of Fire in a Straight Line<\/strong><\/p>\n<p>First pax drops to his back and raises his legs to a 45 degree angle. Second pax attempts to push his feet to the ground and then assumes the same position after a couple yards. Third pax attempts to push down the feet of each of the first 2 pax and then assumes the same position after a couple yards, and so on. After all pax have gone, the first pax starts the process over again. This is continued until the destination is reached.<\/p>\n<p><strong>Lazy Dora<\/strong><\/p>\n<p>Partner up. Partners perform 100 Merkins, 200 LBCs, &amp; 300 Squats as a team. Partner 1 starts with 10 Merkins while Partner 2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while Partner 1 does 20 LBCs, Partner 2 performs a 6&#8243; leg hold until Partner 1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, Partner 1 does 25 squats while Partner 2 does squat hold, then switch. Continue switching until 300 total squats are completed.<\/p>\n<p><strong>Bear Crawl Suicide with Mike Tysons<\/strong><\/p>\n<p>Pax line up beside each other and Bear Crawl the distance of 2 parking spaces and then Crawl Bear back 1 parking space and perform 5 Mike Tysons. Next, Bear Crawl 2 parking spaces and then Crawl Bear back 1 parking space and perform 10 Mike Tysons. Continue for 5 rounds, adding 5 Mike Tysons at each round until 25 Mike Tysons are completed at the final round. Lunge Walk back to starting point.<\/p>\n<p><strong>Repeat Railroad Tracks \/ Ring of Fire in Straight Line<\/strong> if time allows.<\/p>\n<p><strong>Mary<\/strong>:<\/p>\n<ul>\n<li>PAX to call Mary exercises as time allows.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>NMM<\/strong>:<\/p>\n<p>&nbsp;<\/p>\n<p><strong>COT<\/strong>:<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pre-Blast for Village Idiocy \u2013 08\/13\/2018 For all those PAX that either don\u2019t like to run or just want to take a break from running, this is the Beatdown for you. A non-running beatdown at Village Idiocy PAX:\u00a0\u00a0All are encouraged to participate. Warm-a-Rama: SSH Toy Soldiers Sun Gods Forward \u2013 Sobriety Style Sun Gods Reverse [&hellip;]<\/p>\n","protected":false},"author":166,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,104,77],"tags":[],"class_list":["post-5948","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-pre-blast","category-village-idiocy"],"acf":{"q":"Rust Bucket","date":"08\/13\/2018","pax":"All are encouraged to participate."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5948","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\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5948"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5948\/revisions"}],"predecessor-version":[{"id":5951,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5948\/revisions\/5951"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5948"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5948"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5948"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}