{"id":10265,"date":"2019-09-18T16:43:42","date_gmt":"2019-09-18T20:43:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10265"},"modified":"2019-09-18T16:44:02","modified_gmt":"2019-09-18T20:44:02","slug":"cones-cards-curls","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/cones-cards-curls\/","title":{"rendered":"Cones. Cards. Curls."},"content":{"rendered":"<p><span style=\"font-weight: 400\">Always glad to make it out to Bells and Whistles. Hoptoberfest needed to recoup from a bike spill, so it\u2019s a Wobegon Substi-Q. It went like this:<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Side Straddle Hops (deemed too fast by the pax, fair enough)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Imperial Walkers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Arm Swirly Things forward and backward<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Seal Clap<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Whirly\u2019s Social Disease<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>The Thang:<\/strong><\/p>\n<p><span style=\"font-weight: 400\">Man, these cones I got for $3 have really been a blessing (maybe a curse). Hey, just used 4 this time.<\/span><\/p>\n<p><span style=\"font-weight: 400\">4 cones set up around the big parking lot. Each cone had a card with 4 exercises. Complete ten reps of the first one listed, run to the next cone, same thing.\u00a0 After completing each cone 4 times (4 circuits) repeat-O with 20 reps.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">The cones:<\/span><\/p>\n<p><span style=\"font-weight: 400\">Corner 1:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kettle Bell Swings<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curls<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Skull Crushers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Overhead Press<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Corner 2:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">LBC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heels to Heaven<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">American Hammer<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Freddy Mercury<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Corner 3:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Alternating Lunges<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Monkey Humpers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Toy Soldiers<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Corner 4:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Wide Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ranger Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Burpees<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">We made it through one fill circuit and 3 rounds of the second circuit. So only one round of burpees! And you were worried.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Mary By Committee then John Cussiack towards the cars till time.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Done.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>COT:<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Announcements and Prayer Requests<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Update from Data\u2019s coworker who has been going through chemo and is now doing well.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">TSC checked in with Cobra, the is getting closer to healed. He misses some of us. You know who you are.<\/span><\/li>\n<li><span style=\"font-weight: 400\">No update on Fingers but Boomerang saw him recently.<\/span><\/li>\n<li><span style=\"font-weight: 400\">Boomerang&#8217;s sister going through chemo as well, continued prayer.<\/span><\/li>\n<li><span style=\"font-weight: 400\">See pre-blast on The Vig\u2019s Camel City Craft Crawl. If you like beer and running you will LOVE this. Bluto may or may not be on a Bird scooter for it.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">YHC took us out.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Thanks for the ask, Hop. Cowboy, you run a clean and respectable AO. Great push from everyone.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Always glad to make it out to Bells and Whistles. Hoptoberfest needed to recoup from a bike spill, so it\u2019s a Wobegon Substi-Q. It went like this: &nbsp; Warm-O-Rama Side Straddle Hops (deemed too fast by the pax, fair enough) Imperial Walkers Arm Swirly Things forward and backward Seal Clap Whirly\u2019s Social Disease &nbsp; The [&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":[81,113],"tags":[],"class_list":["post-10265","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-pain-stations"],"acf":{"q":"Wobegon","date":"9-18-19","pax":"Bluto, Data, The Singing Cowboy, TSA, Boomerang, Wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10265","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=10265"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10265\/revisions"}],"predecessor-version":[{"id":10267,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10265\/revisions\/10267"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10265"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10265"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10265"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}