{"id":10051,"date":"2019-09-01T16:54:41","date_gmt":"2019-09-01T20:54:41","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10051"},"modified":"2019-09-01T16:54:41","modified_gmt":"2019-09-01T20:54:41","slug":"stretch-the-clock-at-charlie-foxtrot","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/stretch-the-clock-at-charlie-foxtrot\/","title":{"rendered":"Stretch the Clock at Charlie Foxtrot"},"content":{"rendered":"<p>A small, but elite group of gentlemen came out to Charlie Foxtrot on the last day of August 2019, hoping that the summer humidity was already on its way out for the year.\u00a0 We wanted to get our holiday off to an early start, so we jumped right into the workout.<\/p>\n<p><strong>Warm-O-Rama <\/strong><\/p>\n<ul>\n<li>Jog from the starting location to the bus parking lot at Frank Morgan Elementary<\/li>\n<li>Arm Swirly things forward \u2013 15 count<\/li>\n<li>Arm Swirly things reverse \u2013 15 count<\/li>\n<li>Arm Stretch Right \u2013 10 sec<\/li>\n<li>Arm Stretch Left \u2013 10 sec<\/li>\n<li>Overhead Claps \u2013 15 count<\/li>\n<li>Seal Claps \u2013 15 count<\/li>\n<li>Overhead Arm Stretch Right \u2013 10 sec<\/li>\n<li>Overhead Arm Stretch Left \u2013 10 sec<\/li>\n<li>High Jumper \u2013 15 count<\/li>\n<li>Calf Stretch Right \u2013 10 seconds<\/li>\n<li>Calf Stretch Left \u2013 10 seconds<\/li>\n<li>Bend and Reach \u2013 15 count<\/li>\n<li>Lunge Stretch Right \u2013 10 seconds<\/li>\n<li>Lunge Stretch Left \u2013 10 seconds<\/li>\n<li>Squat Bender \u2013 15 count<\/li>\n<li>Quad Stretch Right \u2013 10 seconds<\/li>\n<li>Quad Stretch Left \u2013 10 seconds<\/li>\n<li>Bent Leg Body Twist \u2013 15 count<\/li>\n<li>Windwill\/Pagoda \u2013 15 count<\/li>\n<li>Prone Row \u2013 15 count<\/li>\n<li>Side Straddle Hop \u2013 15 count<\/li>\n<li>Imperial Storm Troopers &#8211; 15 count<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<p>We started with 11s<\/p>\n<ul>\n<li>Start with 1 gas pump<\/li>\n<li>DB shuffle across 2 light poles<\/li>\n<li>10 mountain climbers<\/li>\n<li>Karaoke back to gas pumps<\/li>\n<\/ul>\n<p>We then moved to a shaded corner of the school with picnic tables, to do the following:<\/p>\n<ul>\n<li>Right leg step up &#8211; 15 count<\/li>\n<li>&#8216;Erican &#8211; 15 count<\/li>\n<li>Left leg step up &#8211; 15 count<\/li>\n<li>Table Bench Press &#8211; 15 count<\/li>\n<\/ul>\n<p>After a somewhat comical set of bench-presses in unison, we then headed to the starting point for Mary and cool down stretches.<\/p>\n<p><strong>Mary<\/strong><\/p>\n<ul>\n<li>Low Dolly \u2013 15 count<\/li>\n<li>Penguin Crunches \u2013 15 count<\/li>\n<li>Flutter Kicks \u2013 15 count<\/li>\n<li>Alabama Prom Dates \u2013 15 count<\/li>\n<li>Pickle Pounders &#8211; 15 count<\/li>\n<\/ul>\n<p><strong>Cool Down Stretches\u00a0<\/strong><\/p>\n<ul>\n<li>Whirly with the Clap \u2013 15 count<\/li>\n<li>Extend and Flex down \u2013 10 seconds<\/li>\n<li>Extend and flex up \u2013 10 seconds<\/li>\n<li>Single Leg Over Right \u2013 10 seconds<\/li>\n<li>Single Leg Over Left \u2013 10 seconds<\/li>\n<li>Upper Back Stretch Front &#8211; 10 seconds<\/li>\n<li>Chest Stretch &#8211; 10 seconds<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A small, but elite group of gentlemen came out to Charlie Foxtrot on the last day of August 2019, hoping that the summer humidity was already on its way out for the year.\u00a0 We wanted to get our holiday off to an early start, so we jumped right into the workout. Warm-O-Rama Jog from the [&hellip;]<\/p>\n","protected":false},"author":524,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92,116],"tags":[],"class_list":["post-10051","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot","category-wefoco"],"acf":{"q":"Gucci","date":"Saturday, August 31, 2019","pax":"Harden, Quiver, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10051","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\/524"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10051"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10051\/revisions"}],"predecessor-version":[{"id":10052,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10051\/revisions\/10052"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10051"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10051"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}