{"id":6979,"date":"2018-11-21T09:13:33","date_gmt":"2018-11-21T13:13:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6979"},"modified":"2018-11-21T09:13:33","modified_gmt":"2018-11-21T13:13:33","slug":"leg-day","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/leg-day\/","title":{"rendered":"Leg Day"},"content":{"rendered":"

Mosey to track:<\/b> \u00a0Warm up – 20 SSH, 10 Abe Vigodas, 20 Monkey humpers<\/span><\/p>\n

10 pickle pounders, 8 Jack Webbs<\/span><\/p>\n

To bench area: \u00a0<\/b>20 Dips, 20x Aiken Legs <\/span><\/p>\n

(20x step ups, 20 box jumps, 20x lunges, 20 running w\/scissors, 20 squats)<\/span><\/p>\n

Run half lap<\/b>: \u00a0<\/b>BLIMPS – Burpees (until Six finishes 5 burpees)<\/span><\/p>\n

10 Lunge, 15 Imperial Walkers, 20 Merkins, 25 plank jacks, 30 squats<\/span><\/p>\n

To bench area: \u00a0<\/b>Until six completes 20 Dips, 20x Aiken Legs <\/span><\/p>\n

(20x step ups, 20 box jumps, 20x lunges, 20 running w\/scissors, 20 squats)<\/span><\/p>\n

Run: \u00a0<\/b>up Clover to intersection with Glade. \u00a0Calf raises until six – the Q arrived. \u00a0<\/span><\/p>\n

Mosey down –\u00a0<\/span>To Tennis practice court:<\/b><\/p>\n

60 second wall sit, 20 second Balls to Wall, 20 Mike Tyson, 60 second wall sit<\/span><\/p>\n

Mosey To bench area: \u00a0<\/b>20 Dips and 20x Aiken Legs – in cadence<\/span><\/p>\n

(20x step ups, 20 box jumps, 20x lunges, 20 running w\/scissors, 20 squats)<\/span><\/p>\n

We did this round in cadence. \u00a0From how difficult it was, I got the sense that I may be subconsciously counting by 2 or 3\u2019s when counting OYO.<\/span><\/p>\n

Mary<\/b><\/p>\n

20 Crunchy frogs<\/span><\/p>\n

15 low flutters<\/span><\/p>\n

15 low dollys<\/span><\/p>\n

10 Partner – push legs down<\/span><\/p>\n

Mary may have been slightly different than described above – I was too busy struggling to remember plan and do cadence to think straight.<\/p>\n

COT:<\/p>\n

Cherry Pie reminded us to keep recruiting new folks for F3. \u00a0He said we needed some folks who could keep up with him.<\/p>\n

Mutton is leading convergence tomorrow at Hanes Park at 7am but it sounds like there is a pre-5am run and 5am Murph for those interested.<\/p>\n

Thistle took us out with some thanks to God and our many blessings.<\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Mosey to track: \u00a0Warm up – 20 SSH, 10 Abe Vigodas, 20 Monkey humpers 10 pickle pounders, 8 Jack Webbs To bench area: \u00a020 Dips, 20x Aiken Legs (20x step ups, 20 box jumps, 20x lunges, 20 running w\/scissors, 20 squats) Run half lap: \u00a0BLIMPS – Burpees (until Six finishes 5 burpees) 10 Lunge, 15 […]<\/p>\n","protected":false},"author":65,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,82],"tags":[],"class_list":["post-6979","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy"],"acf":{"q":"Roosevelt","date":"11\/21\/2018","pax":"Thistle, Root Canal, Mutton, Lambchop, Snooki, Glazer, The Vig, Drip, Van Pelt, Chisel, Cherry Pie"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6979","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\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6979"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6979\/revisions"}],"predecessor-version":[{"id":6980,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6979\/revisions\/6980"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6979"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6979"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6979"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}