{"id":6553,"date":"2018-10-07T20:45:23","date_gmt":"2018-10-08T00:45:23","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6553"},"modified":"2018-10-07T20:57:39","modified_gmt":"2018-10-08T00:57:39","slug":"isbb6oct2018","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/isbb6oct2018\/","title":{"rendered":"ISBB6Oct2018"},"content":{"rendered":"<p>Q:\u00a0 SGT Schultz<\/p>\n<p>Date:\u00a0 6 October 2018<\/p>\n<p>The PAX: \u00a0Roosevelt, Schneider, SGT Schultz, Ziggy Stardust<\/p>\n<p>4 PAX met on a foggy Saturday morning at Wiley Middle School for a wholesome beatdown at The Mothership.<\/p>\n<p><strong>WARMARAMA:\u00a0 <\/strong>SSHs, ISHs, Arm Swirly Things, Seal Claps, Whirlys, Abe Vigodas, Standing Hamstring Stretches, Thurman Munson stretch<\/p>\n<p><strong>THE THANG: \u00a0<\/strong><\/p>\n<p><strong>Pain Station # 1: \u00a0 \u00a0<\/strong>Mosey to the foot of the steep hill\/street known as The Intimidator for a DORA, with the running partner running up to the hill to the first Stop Sign and back to relieve their buddy:<\/p>\n<ul>\n<li>100 Hand Release Merkins<\/li>\n<li>200 Monkey Humpers<\/li>\n<li>200\u00a0 Heels to Heaven (single count)<\/li>\n<\/ul>\n<p><strong>Pain Station # 2:<\/strong> \u00a0 Mosey from The Intimidator to the inside of the north side of the track, where YHC had prepositioned sandbags each filled with 2 E-Tool scoops of sand and a line of\u00a0 7 cones positioned 15 meters apart from each other.\u00a0 Each PAX grabbed a sandbag in each hand and moved across the track.\u00a0 Starting at the first cone, each PAX did 10 reps of the exercise with sandbags at each cone, then lunge-walked with sandbags in each hand to the next cone to do 10 reps, etc., etc.<\/p>\n<ul>\n<li>Cone # 1:\u00a0 Shoulder presses<\/li>\n<li>Cone # 2:\u00a0 Skull Crushers<\/li>\n<li>Cone # 3:\u00a0 Upright rows<\/li>\n<li>Cone # 4:\u00a0 Lateral raises<\/li>\n<li>Cone # 5:\u00a0 Squats<\/li>\n<li>Cone # 6:\u00a0 Curls<\/li>\n<li>Cone # 7:\u00a0 Cabbage Patch<\/li>\n<\/ul>\n<p>After the seventh cone, mosey back to the first cone to REPEATO.<\/p>\n<p>After each PAX performed 4 sets of the sandbag routine, mosey to Pain Station # 3:<\/p>\n<p><strong>Pain Station # 3:\u00a0 <\/strong>Mosey up the hill to the pull-up bars<\/p>\n<ul>\n<li>Set 1:\u00a0 While Partner # 1\u00a0 wall sits while performing Jack Reachers, Partner # 2 performs 10 reps of hanging knee raises<\/li>\n<li>Set 2:\u00a0 Repeato<\/li>\n<li>Set 3:\u00a0 Partner assisted pullups to failure<\/li>\n<li>Set 4:\u00a0 Partner assisted pullups to failure<\/li>\n<\/ul>\n<p>Return to the Parking Lot for Mary<\/p>\n<p><strong>MARY:\u00a0 <\/strong>Democratic Style, with each PAX calling out an exercise:\u00a0 Metronomes, American Hammers, Penguin Crunches, Freddy Mercuries, and Elbow Plank to 0800<\/p>\n<p><strong>FINIS!!<\/strong><\/p>\n<p><strong>COT:\u00a0 <\/strong>YHC prayed us out.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Q:\u00a0 SGT Schultz Date:\u00a0 6 October 2018 The PAX: \u00a0Roosevelt, Schneider, SGT Schultz, Ziggy Stardust 4 PAX met on a foggy Saturday morning at Wiley Middle School for a wholesome beatdown at The Mothership. WARMARAMA:\u00a0 SSHs, ISHs, Arm Swirly Things, Seal Claps, Whirlys, Abe Vigodas, Standing Hamstring Stretches, Thurman Munson stretch THE THANG: \u00a0 Pain [&hellip;]<\/p>\n","protected":false},"author":245,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,93],"tags":[],"class_list":["post-6553","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-impossible-situation"],"acf":{"q":"SGT Schultz","date":"6 October 2018","pax":"Roosevelt, Schneider, SGT Schultz, Ziggy Stardust"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6553","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\/245"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6553"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6553\/revisions"}],"predecessor-version":[{"id":6558,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6553\/revisions\/6558"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6553"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6553"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6553"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}