{"id":8331,"date":"2019-03-14T15:05:56","date_gmt":"2019-03-14T19:05:56","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8331"},"modified":"2019-03-14T15:05:56","modified_gmt":"2019-03-14T19:05:56","slug":"simple-workout-simple-backblast","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/03\/simple-workout-simple-backblast\/","title":{"rendered":"Simple Workout, Simple Backblast"},"content":{"rendered":"

Introduction. <\/b>How did I blow the chance to have a Pi Day themed workout? \u00a0Ugh. Major Q fail.<\/span><\/p>\n

Warm-o-rama. <\/b>We did some exercises, but nobody was really paying attention and I don\u2019t remember how many we did anyway. \u00a0Doesn\u2019t matter.<\/span><\/p>\n

Beatdown. <\/b>4 stations. \u00a04 exercises. Start with 1 rep and increase by 1 rep at each subsequent station.<\/span><\/p>\n

– Hand Release Mike Tysons, <\/b>Lt. Dans,\u00a0Full Extension Crunches,\u00a0Mountain Climbers<\/strong><\/p>\n

And as a bonus, we did <\/span>Burpees<\/b> each time we crossed the parking lot (twice per lap).<\/span><\/p>\n

Totals: 4 full laps, 17 stations, 153 HRMT, 153 LTDANS, 153 FEC, 153 MTC, 25 Burpees, 1.6 miles<\/span><\/i><\/p>\n

Out of Time.<\/b><\/p>\n

Announcement: <\/b>Root Canal has the Q tomorrow at UA and will wear a sleeveless shirt.<\/span><\/p>\n

Prayers:<\/b><\/p>\n

– Root Canal\u2019s and Thistle\u2019s friend, Mark, who is recovering from a broken neck.<\/span><\/p>\n

– Boo Boo\u2019s brother-in-law, Keith Vest.<\/span><\/p>\n

– HB and his M for a new child journey.<\/span><\/p>\n

Root Canal took us out in only the way Root Canal can.<\/p>\n

Zima out.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

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

Introduction. How did I blow the chance to have a Pi Day themed workout? \u00a0Ugh. Major Q fail. Warm-o-rama. We did some exercises, but nobody was really paying attention and I don\u2019t remember how many we did anyway. \u00a0Doesn\u2019t matter. Beatdown. 4 stations. \u00a04 exercises. Start with 1 rep and increase by 1 rep at […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[113,84],"tags":[],"class_list":["post-8331","post","type-post","status-publish","format-standard","hentry","category-pain-stations","category-wib"],"acf":{"q":"Zima","date":"3\/14\/19","pax":"A Baby Honey Badger (WB), Dammit Willy (WD), Dr. TC (not quite old enough), Zima (Q for the day)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8331","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8331"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8331\/revisions"}],"predecessor-version":[{"id":8341,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8331\/revisions\/8341"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8331"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8331"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8331"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}