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{"id":413451,"date":"2020-04-07T22:22:44","date_gmt":"2020-04-08T03:22:44","guid":{"rendered":"http:\/\/www.f3nola.com\/?p=413451"},"modified":"2020-04-07T22:22:56","modified_gmt":"2020-04-08T03:22:56","slug":"virtual-workout-for-wednesday-4-8-20","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2020\/04\/07\/virtual-workout-for-wednesday-4-8-20\/","title":{"rendered":"Virtual Workout for Wednesday, 4\/8\/20"},"content":{"rendered":"\nWarm-up:<\/strong> (all IC)<\/p>\n\n\n\n- Good Mornings x10<\/li>
- Windmills x10<\/li>
- Seal Jacks x20<\/li>
- Cherry Pickers x15<\/li>
- IW’s x20<\/li>
- Hillbillies x15<\/li>
- Mountain Climber Merkins x15<\/li><\/ul>\n\n\n\n
The Thang:<\/strong><\/p>\n\n\n\nGrab a chair or bench for:<\/p>\n\n\n\n
- Bulgarian split squats, left leg x12 IC<\/li>
- Bulgarian split squats, right leg x12 IC<\/li>
- Left leg step ups w\/ right knee to chest x10 IC<\/li>
- Right leg step ups w\/ left knee to chest x10 IC<\/li>
- Calf raises x20 IC<\/li>
- Jump squats x12<\/li>
- Monkey jumpers x12IC<\/li><\/ul>\n\n\n\n
Shake it off with some SSH x10 IC, then Dips\/Freak Nasties x12 IC, and then repeat above routine x3<\/strong>.<\/p>\n\n\n\nNext, grab cinderblock or similar coupon for non-merkin exercises:<\/p>\n\n\n\n
- Overhead presses x12 IC<\/li>
- 10x Werkins<\/li>
- Elf on the shelf L->R x12 <\/li>
- 10x staggered arm merkins, right high<\/li>
- Elf on the shelf R->L x12<\/li>
- 10x staggered arm merkins, left high<\/li>
- Bent over rows x12 IC<\/li>
- 10x T-merkins<\/li>
- Curls x12 IC<\/li>
- 10x Irkins<\/li>
- Goblet squats x12 IC<\/li>
- 10x Derkins<\/li>
- Chest presses x12 IC<\/li>
- 10x Regular merkins<\/li><\/ul>\n\n\n\n
Shake it off with seal jacks, x10 IC.<\/p>\n\n\n\n
On your six, right side for Jane Fondas x10 IC, keep your leg up for quick pulses x10 IC, keep your leg up for knee-to-knee x10 IC, and finally keep it up for heel-to-knee x10 IC. Flapjack for left side.<\/p>\n\n\n\n
If extra time, complete ISI (x23 8-count bodybuilders).<\/p>\n\n\n\n
Mary:<\/strong><\/p>\n\n\n\n- 20 BB sit-ups<\/li>
- Flutter kicks x20 IC<\/li>
- Freddie Mercuries x20 IC<\/li>
- LBC’s x15 IC<\/li>
- Leg raises x15 IC<\/li><\/ul>\n\n\n\n
<\/p>\n
+3<\/span><\/a><\/div><\/div> <\/div><\/div>
<\/div>","protected":false},"excerpt":{"rendered":"
Warm-up: (all IC) Good Mornings x10 Windmills x10 Seal Jacks x20 Cherry Pickers x15 IW’s x20 Hillbillies x15 Mountain Climber Merkins x15 The Thang: Grab a chair or bench for: Bulgarian split squats, left leg x12 IC Bulgarian split squats, right leg x12 IC Left leg step ups w\/ right …<\/p>\n","protected":false},"author":87,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_f3nola_post_qic":"Steve","_f3nola_post_pax":"The PAX","_f3nola_post_workout_date":"04\/08\/20"},"categories":[18,21],"tags":[49,1833,1834],"class_list":["post-413451","post","type-post","status-publish","format-standard","hentry","category-backblasts","category-new-orleans","tag-preblast","tag-virtual-workout","tag-zoom"],"yoast_head":"\n
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