{"id":11447,"date":"2020-01-28T22:42:25","date_gmt":"2020-01-29T02:42:25","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11447"},"modified":"2020-01-28T22:42:25","modified_gmt":"2020-01-29T02:42:25","slug":"fender-counts-slowly","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/01\/fender-counts-slowly\/","title":{"rendered":"Fender Counts Slowly"},"content":{"rendered":"<p>For YHC&#8217;s first Parliament Q of the new year it seemed like a good time to pull out some golden oldies from Parliaments past.\u00a0 But when I pulled up saved P&#8217;ment workouts there was way too much material.\u00a0 How about a pinch of this and a dash of that and quickly there was enough to fill up our time.<\/p>\n<p>The gathering of the pax required a roster or observation skills of an undercover CIA operative.\u00a0 Several pax got in an EC run, Sour Mash joined them about the time YHC arrived, regular Parliament pax arrived right up until and slightly after time, and 2 pax parked and took off running as rest began Warmorama.\u00a0 TPS was impressed then\u00a0 and YHC has impressed myself now just being able to remember all that.<\/p>\n<p>The promise of the workout was some old and some new.\u00a0 No disclaimer required. And we were off<\/p>\n<p>WARMORAMA<br \/>\n\u2022 Dynamic SSH 2 laps around circle<br \/>\n\u2022 Walking IST<br \/>\n\u2022 Bounds<br \/>\n\u2022 Bunny Hops<br \/>\n\u2022 Jab\/ Cross R\/L<br \/>\n\u2022 Front kicks<br \/>\n\u2022 Side Kicks<br \/>\n\u2022 Whirlies<br \/>\n\u2022 DD Crabs<\/p>\n<p>Mosey to Wall<br \/>\n\u2022 Jack Reacher count off x 10<br \/>\n\u2022 BTTW count off x 5<br \/>\n\u2022 Michael Phelps in between<br \/>\n\u2022 REPEATO \u2013 w\/arm swirlies instead of M Phelps<\/p>\n<p>Lt. DAN\u2019s to 5\/20<\/p>\n<p>HEAVY BAG\/WHEEL OF MERKINS<br \/>\n50 heavy bag punches \u2013 down for 20 merkins OYO rotate around for total of 200 punches and 80 merkins<\/p>\n<p>KB\/DB ROUND ROBIN<br \/>\n1 pax does exercise other pax hold forms of plank until all have done 10 x KB exercise<br \/>\nKB Swings\/Reg Plank<br \/>\nUpright Rows\/ Elbow Plank<br \/>\nRt arm curl\/ Rt arm up<br \/>\nLft Arm Curl\/ Lft arm up<\/p>\n<p>DONE<\/p>\n<p>NMM<\/p>\n<ul>\n<li>Pax were somewhat confused by movement on SSH &#8211; clockwise, inside\/outside and just moving got us off to a good start on the MC and it continued thru the rest of the workout<\/li>\n<li>\u00a0Fast in every other way Fender likes to count slowly.\u00a0 BTTW gained him no new friends with the pax<\/li>\n<li>\u00a0YHC had slight Q fail in Wheel O&#8217; Merkins but got all 80 merkins in.\u00a0 Pax enjoyed YHCs count of heavy bag punches<\/li>\n<li>\u00a0Mash and Katniss left before planking fun<\/li>\n<li>We appropriately relocated from bus route &#8211; no pax has answer of why bus stops for no kids in parking lot<\/li>\n<li>Lots of planking variations some sooner than called<\/li>\n<li>Fender still counted slowly on KB exercises<\/li>\n<li>We ended about 45 seconds over &#8211; Boomerang your refund check is in the mail. There was more on the weinke too. Oh well more for next time.<\/li>\n<\/ul>\n<p>ANNOUNCEMENTS\/PRAYER REQUESTS<\/p>\n<ul>\n<li>Mason (son of Little House) has taken one step closer in road to recovery but still couple of hard months to go.\u00a0 Keep family in prayers<\/li>\n<li>60 Minutes is new site Q for Distillery beginning Feb &#8211; he needs Qs beginning March &#8211; TPS now knows location<\/li>\n<li>\u00a0Little House&#8217;s brigade is deployed<\/li>\n<\/ul>\n<p>YHC took us out<\/p>\n<p>Always an honor<\/p>\n<p>DQ<\/p>\n","protected":false},"excerpt":{"rendered":"<p>For YHC&#8217;s first Parliament Q of the new year it seemed like a good time to pull out some golden oldies from Parliaments past.\u00a0 But when I pulled up saved P&#8217;ment workouts there was way too much material.\u00a0 How about a pinch of this and a dash of that and quickly there was enough to [&hellip;]<\/p>\n","protected":false},"author":191,"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-11447","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Drama Queen","date":"01\/28\/2020","pax":"Ziggy Stardust, TPS, 60 Min, Fender, Schneider, Boomerang, Little House, Katniss, Sour Mash, Drama Queen.  Runners not participating in grueling core exercises: Rameses, Drano"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11447","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\/191"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11447"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11447\/revisions"}],"predecessor-version":[{"id":11448,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11447\/revisions\/11448"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11447"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11447"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11447"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}