{"id":6675,"date":"2018-10-22T20:52:40","date_gmt":"2018-10-23T00:52:40","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6675"},"modified":"2018-10-22T20:52:40","modified_gmt":"2018-10-23T00:52:40","slug":"flushing-runners-arms-down-the-toilet-the-outhouse","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/flushing-runners-arms-down-the-toilet-the-outhouse\/","title":{"rendered":"Flushing Runner&#8217;s Arms Down the Toilet @ The Outhouse"},"content":{"rendered":"<p>PAX:\u00a0 Drip, Greenspan, Mongoose, Red Eye, Zima<\/p>\n<p>YHC arms have gotten a significant rest over the past few months while I was focusing on running.\u00a0 This was my first bootcamp post since June so I was a little nervous.\u00a0 I like to avoid counted exercises so I figured grinders would allow the more enthusiastic pax to get as hard of a workout as they wanted without my runners arms slowing them down.<\/p>\n<p>Warm-O-Rama<br \/>\nSSH<br \/>\nIST<br \/>\nOverhead Claps<br \/>\nWhily has the Clap<br \/>\nMerkins<\/p>\n<p>Mosey around part of track to tennis courts<\/p>\n<p>Ladder of Ladders<br \/>\n1. Start at sideline of court 1 and run to other sideline of court 1 and do one burpee, Run to far sideline of court and do 2 burpees. Then far side of court 3 for 3 burpees. Recovery run back. Repeat with 4\/5\/6 burpees.<br \/>\n2. Above routine repeated with WWII sit-ups but 2\/4\/6\/8\/10\/12<br \/>\n3. Merkins 3\/6\/9\/12\/15\/18<br \/>\n4. MC 4\/8\/12\/16\/20\/24<\/p>\n<p>Mosey to TJMS parking lot<\/p>\n<p>3 man griders<br \/>\nStarting down the steps at the wall with other station across parking lot.<br \/>\n1. Donkey kicks and Freddie Merc<br \/>\n2. Rebound drills and CDD<br \/>\n3. Mike Tyson and LBC<br \/>\n4. Wall sit w Jack Reachers (NOT Hand Reachers) and Heels to Heaven<\/p>\n<p>Mosey back to lot for low flutter<\/p>\n<p>FIN<\/p>\n<p>Thanks Greenspan for the keys. I enjoyed using my arms again.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>PAX:\u00a0 Drip, Greenspan, Mongoose, Red Eye, Zima YHC arms have gotten a significant rest over the past few months while I was focusing on running.\u00a0 This was my first bootcamp post since June so I was a little nervous.\u00a0 I like to avoid counted exercises so I figured grinders would allow the more enthusiastic pax [&hellip;]<\/p>\n","protected":false},"author":247,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"class_list":["post-6675","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"Balco","date":"10\/22\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6675","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\/247"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6675"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6675\/revisions"}],"predecessor-version":[{"id":6676,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6675\/revisions\/6676"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6675"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6675"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6675"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}