{"id":10380,"date":"2019-10-01T08:22:40","date_gmt":"2019-10-01T12:22:40","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10380"},"modified":"2019-10-01T08:22:40","modified_gmt":"2019-10-01T12:22:40","slug":"10-01-at-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/10\/10-01-at-parliament\/","title":{"rendered":"10-01 at Parliament"},"content":{"rendered":"<p><strong>Warm-O-Rama<\/strong><\/p>\n<p>20 count, IC<\/p>\n<ul>\n<li>Side Straddle Hop<\/li>\n<li>Imperial Walkers<\/li>\n<li>Arm Swirly Things forward, backward<\/li>\n<li>Seal Calp<\/li>\n<li>Overhead Clap<\/li>\n<li>Whirly with the Calp<\/li>\n<li>Abe<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<p>Our theme is 10-1, in honor of the first day of the greatest month of the year (In YMC&#8217;s humble opinion. I mean, you have football in full swing, theoretically cooler temperatures, the start of hockey season, playoff baseball, miniature candy bars everywhere&#8230;the list goes on.)<\/p>\n<p>10-01s:<\/p>\n<p>Set up with 10 parking spaces.<br \/>\nIn first space, complete The 10-1. Lunge walk one space, repeat-O till end of line, reverse exercises coming back.<\/p>\n<ul>\n<li>10 LBCs, 1 merkin (5 stops)<\/li>\n<li>10 merkins, 1 LBC (5 stops)<\/li>\n<li>10 Heels to Heaven, 1 dry dock (5 stops)<\/li>\n<li>10 Dry Docks, 1 Heels to Heaven (5 stops)<\/li>\n<\/ul>\n<p>To tables for 10-01 (Table Edition)<\/p>\n<ul>\n<li>10 left leg raises, 1 irkin<\/li>\n<li>10 right leg, 1 dirkin<\/li>\n<li>10 dips, 1 burpee<\/li>\n<\/ul>\n<p>Repeat-o, reverse 10s and 1s<\/p>\n<ul>\n<li>1 left leg raise, 10 irkins<\/li>\n<li>1 right leg raise, 10 dirkins<\/li>\n<li>1 dip, 10 burpees<\/li>\n<\/ul>\n<p>To the blocks for 10-01 (Block Edition)<\/p>\n<p>10 reps of called exercise, then rotate 1 block to the left<\/p>\n<ul>\n<li>Curls<\/li>\n<li>Overhead press<\/li>\n<li>Chest Press<\/li>\n<li>Manmakers (crowdpleaser, done OYO. Thanks, IP Challenge)<\/li>\n<li>Skull Crushers<\/li>\n<li>Elf on the shelf left to right<\/li>\n<li>Elf on the shelf right to left<\/li>\n<\/ul>\n<p>To the wall for 10-01 (Wall Edition)<\/p>\n<ul>\n<li>All in People&#8217;s Chair<\/li>\n<li>First Pax does 10 Jack Reachers with block, pass it down till all have done, others hold chair (petition to rename &#8220;The Kidney Stone&#8221; which sounds about right).<\/li>\n<li>First Pax does 1 Bus Driver, passes block back down.<\/li>\n<\/ul>\n<p>To the parking lot for Mary (Standard Edition) in the round robin fashion.\u00a0 Ask Little House about the Pickle Pounders and the school bus.<\/p>\n<p>Done!<\/p>\n<p><strong>COT:<\/strong><\/p>\n<ul>\n<li>Little House&#8217;s son had a big test yesterday, prayers for negative results.<\/li>\n<li>Bluto&#8217;s M and a few Pax and their M&#8217;s heading out for a big trail run. Prayers\u00a0 for travel and good run (and Bluto going single-dad mode).<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>This AO is one of my favorites and I need to get back out more often. While we did not have fall temperatures we had strong work, good fellowship\u00a0 and a great start to the day. Thanks for the keys, Gucci.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama 20 count, IC Side Straddle Hop Imperial Walkers Arm Swirly Things forward, backward Seal Calp Overhead Clap Whirly with the Calp Abe The Thang Our theme is 10-1, in honor of the first day of the greatest month of the year (In YMC&#8217;s humble opinion. I mean, you have football in full swing, theoretically [&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":[80],"tags":[],"class_list":["post-10380","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Wobegon","date":"10-01-2019","pax":"TPS, Sgt,Schutlz (WDs) Bluto, Gucci, Little House (WB), Fender, Wobegon (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10380","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=10380"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10380\/revisions"}],"predecessor-version":[{"id":10381,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10380\/revisions\/10381"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10380"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10380"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10380"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}