{"id":10071,"date":"2019-09-04T08:45:33","date_gmt":"2019-09-04T12:45:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10071"},"modified":"2019-09-04T08:45:33","modified_gmt":"2019-09-04T12:45:33","slug":"no-runners-arms-allowed","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/no-runners-arms-allowed\/","title":{"rendered":"No Runners Arms Allowed!"},"content":{"rendered":"<p><b>Warm-o-rama\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 16 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IST x 16 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whirly w\/a C x 8 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Copperhead Squat x 8 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to blocks<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pickup cinder block or two bricks<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl shove to end of asphalt<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Block Carry<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Down road to basketball court<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walking Military press OR walking Seal Claps\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">DORA v1<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">100 x Weighted American Hammer\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">200 x Weighted Overhead Lunges (Single Count)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">300 x Bent Over Row<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Partner Crawl Bears to end of Court, moseys back<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Flip Flop Repeato<\/span><\/li>\n<\/ul>\n<\/li>\n<li>Block work\n<ul>\n<li>10 Pull ups<\/li>\n<li>10 Rows<\/li>\n<li>10 Chin ups<\/li>\n<li>10 Curls<\/li>\n<li>10 Reverse Curls<\/li>\n<li>10 Parallel Grip Pull Ups<\/li>\n<li>10 Military Press<\/li>\n<li>10 Front Raises<\/li>\n<li>10 Shoulder Raises<\/li>\n<li>10 Negatives<\/li>\n<li>10 Tricep Press<\/li>\n<li>10 Curls<\/li>\n<li>10 Military Press<\/li>\n<li>10 Bent Over Rows<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Return to blocks<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\">No time<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\">YHC Took us out lifting up Fenders M and newborn and that things continue to go well for them. Also prayers for Cheesesteak&#8217;s M.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\">Sorry for the belated BB post&#8230; life got in the way, and then YHC kept putting it off!<\/li>\n<li>The one thing I remember most from this beatdown was Sgt. Schultz cleverly holding onto his block and bearcrawling while sliding it across the pavement.<\/li>\n<li>Intended form is to shove it one arm at a time across, so that was a clever hack which YHC had to call out as unacceptable.; but that&#8217;s just because YHC wasn&#8217;t clever enough to think of it as an option. #TClaps for cleverness, #Cobains for not declaring it an invalid method before.<\/li>\n<li>The smell of the blocks was also quite memorable, similar to gun powder.<\/li>\n<li>That first DORA was rough&#8230;<\/li>\n<li>YHC had planned a second DORA, which was scrapped for impromptu blockwork&#8230;<\/li>\n<li>Offsides and Huckleberry was disappointed we did not get back with time for Mary. They ran off with Ramses on a Tuna Run, and Ramses couldn&#8217;t be bothered to stay for any Mary.<\/li>\n<li>YHC picked on Huckleberry and Offsides before their run, calling out their Runners Arms; however, they both know they have nice arms, and YHC was just picking.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-rama\u00a0 SSH x 16 IC IST x 16 IC Whirly w\/a C x 8 IC Copperhead Squat x 8 IC &nbsp; The Thang Mosey to blocks Pickup cinder block or two bricks Bear Crawl shove to end of asphalt Block Carry Down road to basketball court Walking Military press OR walking Seal Claps\u00a0 DORA v1 [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[127],"class_list":["post-10071","post","type-post","status-publish","format-standard","hentry","category-parliament","tag-f3wefoco"],"acf":{"q":"Van Gogh","date":"08\/13\/2019","pax":"Sgt Shultz, Fender, Van Gogh, Singing Cowboy, Huckleberry (Mary Only), Offsides (Mary Only), and 3 more YHC can't remember anymore :-("},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10071","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10071"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10071\/revisions"}],"predecessor-version":[{"id":10075,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10071\/revisions\/10075"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10071"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10071"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10071"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}