{"id":10008,"date":"2019-08-22T12:37:46","date_gmt":"2019-08-22T16:37:46","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10008"},"modified":"2019-08-22T12:37:46","modified_gmt":"2019-08-22T16:37:46","slug":"dice-dice-baby","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/08\/dice-dice-baby\/","title":{"rendered":"Dice, Dice Baby"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Warm-O-Rama<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Side straddle hop<\/span><\/li>\n<li><span style=\"font-weight: 400\">Imperial Walkers<\/span><\/li>\n<li><span style=\"font-weight: 400\">OHC<\/span><\/li>\n<li><span style=\"font-weight: 400\">Arm swirly things\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">Seal Clap<\/span><\/li>\n<li><span style=\"font-weight: 400\">Abe<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">The thang:<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Merkin And Core Dice:<\/span><\/p>\n<p>Q rolls 2 dice, one standard 6 sided, one Dungeons and Dragons appropriate 20 sided (no, YOU ARE the giant nerd!)<\/p>\n<p><span style=\"font-weight: 400\">Die 1 dictates style of exercise, die 2 gives us our count. When we have a plan all complete both. (for example I think we started with 19 Standard Merkins and 19 Big Boy Sit-ups)<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Merkins:\n<ul>\n<li><span style=\"font-weight: 400\">1 Standard\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">2 Ranger\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">3 Wide<\/span><\/li>\n<li><span style=\"font-weight: 400\">4 Control Freak (merkin done with called cadence)<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Clerkin (merkin with a clap)\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">6 Diamond Merkin\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li>Abs:\n<ul>\n<li><span style=\"font-weight: 400\">1 Big Boy Situps<\/span><\/li>\n<li><span style=\"font-weight: 400\">2 LBC<\/span><\/li>\n<li><span style=\"font-weight: 400\">3 American Hammer<\/span><\/li>\n<li><span style=\"font-weight: 400\">4 Penguin crunch<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Heels To Heaven<\/span><\/li>\n<li><span style=\"font-weight: 400\">6 Freddy Mercury<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">6 rounds. The dice were mostly kind.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Next up: lunge walk from the flagpole to the end of the lot, stop at each light for 5, 10, 15, then 20 squats, increasing each pole.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Next, pax line up across the lot, facing the far end of the lot. All start doing side straddle hops. First pax (Red Sox) bear crawls 4 spaces, does one burpee, bear crawls back. Next man up. Around halfway we start mixing up the SSH with high knees and modification as necessary.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Recover once all pax have made the bear crawl.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Apollo Creed to the rock pile, pick a medium (ish) rock you are comfortable with.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Circle up:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Curls<\/span><\/li>\n<li><span style=\"font-weight: 400\">Skull Crushers<\/span><\/li>\n<li><span style=\"font-weight: 400\">Elf On The Shelf left to right<\/span><\/li>\n<li>Elf On The Shelf right to left\n<ul>\n<li><span style=\"font-weight: 400\">Rotate one rock, repeat (three rotations\/sets all told)<\/span><\/li>\n<li>Reps of 10 on each<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Apollo creed back to end of parking lot. On a recommendation from $5 Footlong we reverse lunge and monkey-hump half way down the lot then back to Start for Mary, round robin style.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Done!<\/span><\/p>\n<p>Announcements:<\/p>\n<p>Schmedfest Saturday!<\/p>\n<p>Prayer:<\/p>\n<ul>\n<li>Boomerang&#8217;s Sister<\/li>\n<li>Cheesesteak&#8217;s and Peacemaker&#8217;s wives<\/li>\n<li>HOG&#8217;s son<\/li>\n<li>Wobegon&#8217;s wife going back to work today.<\/li>\n<\/ul>\n<p>Argyle took us out as only he can. Great words to end on.<\/p>\n<p>Great group, love seeing newer faces older are ok as well.<\/p>\n<p>Love the good ole Rock Quarry and enjoyed leading.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama Side straddle hop Imperial Walkers OHC Arm swirly things\u00a0 Seal Clap Abe &nbsp; The thang: &nbsp; Merkin And Core Dice: Q rolls 2 dice, one standard 6 sided, one Dungeons and Dragons appropriate 20 sided (no, YOU ARE the giant nerd!) Die 1 dictates style of exercise, die 2 gives us our count. When [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-10008","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Wobegon","date":"8-22-2019","pax":"Undertow, Zombie, Lazy Boy, Dutch Dog, Red Sox, Boomerang, $5 Foot Long, Whirly, Argyle, Wobegon."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10008","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10008"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10008\/revisions"}],"predecessor-version":[{"id":10009,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10008\/revisions\/10009"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10008"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10008"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10008"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}