{"id":10514,"date":"2019-10-14T21:15:31","date_gmt":"2019-10-15T01:15:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10514"},"modified":"2019-10-14T21:30:00","modified_gmt":"2019-10-15T01:30:00","slug":"10514-2","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/10\/10514-2\/","title":{"rendered":"Taxed at The Estate"},"content":{"rendered":"<p>YHC and 7 PAX enjoyed a brisk morning workout at The Estate, which happened to be my VQ for this AO.<\/p>\n<p><strong>WARMARAMA:\u00a0<\/strong> \u00a0A medley of SSHs, Hillbillies, Seal Claps, Overhead Claps, Whirly&#8217;s With the Clap and Abe Vigodas, along with some hamstring and groin stretches.<\/p>\n<p><strong>THE THANG:\u00a0 <\/strong>Mosey to the parking lot in the rear of Reynolda Village.\u00a0 This morning&#8217;s workout consisted of some Rolling Doras, similar to the workout that I Q&#8217;d last Wednesday at Mayhem.\u00a0 (H.O.G. was the only repeat PAX.)\u00a0 The PAX paired off into four 2-man buddy teams.\u00a0 \u00a0YHC set up 3 pain stations around a 1\/3 mile loop, which included a nice uphill and downhill aspect.<\/p>\n<p><strong>STATION 1:\u00a0 \u00a0<\/strong>Equipped with 2 x 10lb, 2 x 15lb, 2 x 20lb and 2 x 25lb dumbbells, along with a Weinke that listed the following exercises:<\/p>\n<ul>\n<li>Curls<\/li>\n<li>Skull Crushers<\/li>\n<li>Overhead Press<\/li>\n<li>Front Raises<\/li>\n<\/ul>\n<p><strong>STATION 2:\u00a0<\/strong>Equipped with a 35lb dumbbell, a 30lb dumbbell, a 25lb kettlebell, an 18lb kettlebell, and a 10lb kettlebell, along with a Weinke that listed the following exercises:<\/p>\n<ul>\n<li>Sumo Squats<\/li>\n<li>Monkey Humpers<\/li>\n<li>Calf Raises<\/li>\n<li>Alternating Lunges<\/li>\n<\/ul>\n<ul>\n<li><\/li>\n<\/ul>\n<p><strong>STATION 3:\u00a0\u00a0<\/strong>Equipped with a 35lb dumbbell, a 30lb dumbbell, and an 18lb kettlebell, along with a Weinke that listed the following exercises:<\/p>\n<ul>\n<li>Merkins<\/li>\n<li>Crunchy Frogs<\/li>\n<li>Upright Rows<\/li>\n<li>American Hammers<\/li>\n<\/ul>\n<p>Each buddy team started at a different station.\u00a0 \u00a0While Partner # 1 performed the first exercise listed at their station, Partner # 2 ran counterclockwise around the 1\/3 mile loop.\u00a0 \u00a0When Partner # 2 returned, Partner # 1 took off running and Partner # 2 picked up where Partner # 1 left off until 100 combined reps of the exercise were completed.\u00a0 When 100 reps were accomplished, that Partner ran counterclockwise to the next station and started performing the first listed exercise, doing so until his partner met him.\u00a0 \u00a0Continue onward, with each buddy team performing 100 combined reps of each exercise and moving from station to station and working through the Weinkes.\u00a0 \u00a0When 0612 rolled around, we moseyed back to the initial parking lot where we got down into the elbow plank position for 30 seconds until 0615 arrived.\u00a0 The PAX remained in the elbow plank position while we counted off and YHC conducted Namearama.<\/p>\n<p>All told, we got in at least 3.2 miles of running, and probably a little more.<\/p>\n<p><strong>COT:<\/strong><\/p>\n<ul>\n<li>Prayers for H.O.G.&#8217;s mother-in-law, who is struggling with addiction<\/li>\n<li>Prayers for all those struggling with\u00a0 addiction<\/li>\n<\/ul>\n<p>YHC took us out in prayer, incorporating one of my favorite Bible verses, Isiaiah 40:28-31:<\/p>\n<p class=\"lang-en\">The\u00a0Lord\u00a0is the everlasting God,<\/p>\n<p class=\"lang-en\">the Creator of all the earth.<\/p>\n<p class=\"lang-en\">He never grows weak or weary.<\/p>\n<p class=\"lang-en\">No one can measure the depths of his understanding.<\/p>\n<p class=\"lang-en\">29\u00a0He gives power to the weak<\/p>\n<p class=\"lang-en\">and strength to the powerless.<\/p>\n<p class=\"lang-en\">30\u00a0Even youths will become weak and tired,<\/p>\n<p class=\"lang-en\">and young men will fall in exhaustion.<\/p>\n<p class=\"lang-en\">31\u00a0But those who trust in the\u00a0Lord\u00a0will find new strength.<\/p>\n<p class=\"lang-en\">They will soar high on wings like eagles.<\/p>\n<p class=\"lang-en\">They will run and not grow weary.<\/p>\n<p class=\"lang-en\">They will walk and not faint.<\/p>\n<p>&nbsp;<\/p>\n<p>Thanks for the keys, Huckleberry!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC and 7 PAX enjoyed a brisk morning workout at The Estate, which happened to be my VQ for this AO. WARMARAMA:\u00a0 \u00a0A medley of SSHs, Hillbillies, Seal Claps, Overhead Claps, Whirly&#8217;s With the Clap and Abe Vigodas, along with some hamstring and groin stretches. THE THANG:\u00a0 Mosey to the parking lot in the rear [&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":[112,75],"tags":[],"class_list":["post-10514","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-estate"],"acf":{"q":"SGT Schultz","date":"October 14, 2019","pax":"Balco, Cheesesteak, H.O.G., Huckleberry, Manscape, Razzie, SGT Schultz, Snooki "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10514","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=10514"}],"version-history":[{"count":6,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10514\/revisions"}],"predecessor-version":[{"id":10523,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10514\/revisions\/10523"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10514"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10514"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10514"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}