{"id":6518,"date":"2018-10-04T13:51:46","date_gmt":"2018-10-04T17:51:46","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6518"},"modified":"2018-10-04T13:51:46","modified_gmt":"2018-10-04T17:51:46","slug":"mayhem-10-3-2018","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/mayhem-10-3-2018\/","title":{"rendered":"Mayhem &#8211; 10\/3\/2018"},"content":{"rendered":"<p><strong>5 brave PAX survived my first Q. The beautiful morning partly made up for the cloudy workout.\u00a0<\/strong><\/p>\n<p><strong>Warm-o-Rama \u2013 Station 1<\/strong><\/p>\n<ul>\n<li>SSH, Imperial Storm Troopers, Whirly with a Clap. All x 25, all IC<\/li>\n<li>Arm swirly things (forward).\u00a0 All x 15, all IC<\/li>\n<li>Arm swirly things (backward).\u00a0 All x 15, all IC<\/li>\n<li>10 Merchins<\/li>\n<li>Mosey through parking lot, past middle school, to find our first pain station at wall on the side of the school.<\/li>\n<\/ul>\n<p><strong>Station 2<\/strong><\/p>\n<ul>\n<li>Wall Sits\n<ul>\n<li>Seal Claps \u2013 50 OYO<\/li>\n<li>Overhead Claps \u2013 50 OYO<\/li>\n<\/ul>\n<\/li>\n<li>10 Merchins<\/li>\n<li>Wall Sits\n<ul>\n<li>Head, Shoulder, Knees and Toes \u2013 25 OYO<\/li>\n<\/ul>\n<\/li>\n<li>Run toward the park shelter (STOP AT THE INTERSECTION)<\/li>\n<\/ul>\n<p><strong>Station 3<\/strong><\/p>\n<ul>\n<li>Dora \u2013 Partner Up<\/li>\n<li>100 Merchins<\/li>\n<li>200 Squats<\/li>\n<li>300 Freddie Mercs<\/li>\n<li>Partner runs to the 3rd Light Pole<\/li>\n<li>Burpees x 5<\/li>\n<li>Run to the Shelter<\/li>\n<\/ul>\n<p><strong>Station 4 \u2013 Shelter<\/strong><\/p>\n<ul>\n<li>10 Mercins<\/li>\n<li>Dips x 12, IC<\/li>\n<li>Left Leg Step Up x 10, OYO<\/li>\n<li>Dips x 12, IC<\/li>\n<li>Right Leg Step Up x 10, OYO<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Run up Meadowlark to the Rock Pile<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Station 5 \u2013 Rock Pile<\/strong><\/p>\n<ul>\n<li>Pick Medium Size Rock\n<ul>\n<li>Curls x 10, IC<\/li>\n<li>Skull Crushers x 10, IC<\/li>\n<li>Overhead Press x 10, IC<\/li>\n<li>Bent Over Rows x 10, IC<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to starting point\u00a0 for Warmarama<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Station 6 \u2013 Warmarama by Committee<\/strong><\/p>\n<ul>\n<li>LBCs x 25, IC<\/li>\n<li>Protractor &#8211; courtesy of Rust Bucket<\/li>\n<li>Low Dollies &#8211; Courtesy of Ink Spot<\/li>\n<li>Swipers &#8211; Courtesy of Post Hole (you will have to ask him to explain this exercise). I think Rust Bucket and I are more sore from laughing than &#8220;swiping&#8221;. \ud83d\ude42<\/li>\n<li>Mutton Crunch (I believe) &#8211; Courtesy of RedEye<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Total distance covered\u2026~2 miles.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>5 brave PAX survived my first Q. The beautiful morning partly made up for the cloudy workout.\u00a0 Warm-o-Rama \u2013 Station 1 SSH, Imperial Storm Troopers, Whirly with a Clap. All x 25, all IC Arm swirly things (forward).\u00a0 All x 15, all IC Arm swirly things (backward).\u00a0 All x 15, all IC 10 Merchins Mosey [&hellip;]<\/p>\n","protected":false},"author":404,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-6518","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"TPS","date":"10\/3\/2018","pax":"InkSpot, RedEye, PostHole, RustBucket, TPS"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6518","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\/404"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6518"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6518\/revisions"}],"predecessor-version":[{"id":6520,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6518\/revisions\/6520"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}