{"id":10065,"date":"2019-09-03T21:53:25","date_gmt":"2019-09-04T01:53:25","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10065"},"modified":"2019-09-03T21:59:46","modified_gmt":"2019-09-04T01:59:46","slug":"tcb","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/tcb\/","title":{"rendered":"TCB"},"content":{"rendered":"<p>There has been a change of Q Command at #Parliament, but YHC did not do a very good job of leaving Gucci with a stocked pantry of Q&#8217;s waiting in the wings. \u00a0 YHC checked the calendar and saw a big blank next to Parliament for September 3, 2019. \u00a0 Accordingly, I showed up to Parliament fully prepared to lead the workout if need be.\u00a0 It &#8220;needed be.&#8221;<\/p>\n<p>4 PAX arrived at Parliament, along with 2 runners, Offsides &amp; Huckleberry, who bid us farewell for the next 40 minutes to go pound the pavement.<\/p>\n<p><strong>WARMARAMA: \u00a0<\/strong>A typical medley of SSH&#8217;s, ISTs, Seal Claps, Arm Swirly Things (forward and backward), Whirlies with a Clap, Abe Vigodas, Standing Hamstring Stretches, Seated Groin Stretch<\/p>\n<p><strong>THE THANG:<\/strong> Mosey to the stash of cinder blocks and bricks at the side of the school. Each PAX obtained a cinder block and a pair of bricks . The cinder blocks were deposited on a start line, with the bricks placed at a second line approximately 25 yards away. The PAX then embarked on a series of &#8220;Elevens,&#8221; each performing 10 reps of the first exercise with the cinder block at the first line, and then moving via a non-running means of locomotion to the second line [NOTE: Parliament is a NON-RUNNING AO, and we don&#8217;t mean maybe!], where each PAX performed 1 rep of the second exercise (the reps of both exercises adding up to 11). Each PAX then returned via the specified means of locomotion back to the first line, where 9 reps of the cinder block exercise were performed. Return to the second line via the method of locomotion to do 2 reps (again adding up to 11). Repeato until the sum of 11 is reached through the performance of 1 rep of the cinder block exercise and 10 reps of the second exercise. Once the Eleven is completed, move on to the second set\/group of exercises and do the same routine.<\/p>\n<p>The sets were as follows:<\/p>\n<ul>\n<li>Overhead Press with Cinder Block; locomotion via Lunge Walk; Monkey Humpers<\/li>\n<li>Curls with Cinder Block; locomotion via Toy Soldier Walk; Squats with Bricks<\/li>\n<li>Skull Crushers with Cinder Block; locomotion via IST\/Piston Walk (hands interlaced behind head, knees touching opposite elbow at each stride); Burpees<\/li>\n<\/ul>\n<p>YHC had more sets planned, but we ran out of time during the third one.<\/p>\n<p><strong>MARY:\u00a0<\/strong> Freddy Mercuries and LBCs until 0615 arrived.<\/p>\n<p><strong>COT:<\/strong><\/p>\n<ul>\n<li>\u00a0 Prayers for the hurricane victims in the Bahamas and for all those who have lost their homes<\/li>\n<li>\u00a0 Prayers for the victims of the diving ship fire in California<\/li>\n<li>\u00a0 Prayers for the shooting victims in Odessa, Texas<\/li>\n<li>\u00a0 YHC took us out<\/li>\n<\/ul>\n<p>Thanks for the Keys, Gucci!\u00a0 Thank you as well for serving the citizens of South Carolina and helping to get ready as Hurricane Dorian approaches<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There has been a change of Q Command at #Parliament, but YHC did not do a very good job of leaving Gucci with a stocked pantry of Q&#8217;s waiting in the wings. \u00a0 YHC checked the calendar and saw a big blank next to Parliament for September 3, 2019. \u00a0 Accordingly, I showed up to [&hellip;]<\/p>\n","protected":false},"author":245,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80],"tags":[],"class_list":["post-10065","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"SGT Schultz","date":"September 3, 2019","pax":"Boomerang, Drama Queen, SGT Schultz,  TPS + Huckleberry and Offsides"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10065","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\/245"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10065"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10065\/revisions"}],"predecessor-version":[{"id":10070,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10065\/revisions\/10070"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10065"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10065"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10065"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}