After surviving Fender\u2019s beatdown last week, I wasn\u2019t sure whether to try to one up it or go with a \u201cSuper Tuesday\u201d special. Fitting exercises to the remaining candidate\u2019s names was starting to take more time than it was worth. Since it\u2019s rained at Parliament the last four posts in a row I prepped for backup rain Q, which turned out to be a smart move. After a thorough mission statement, principles, and disclaimer, we assembled in the parking lot to get going.<\/p>\n
WARM-O-RAMA<\/p>\n
SSH x 20<\/p>\n
Right and Left Arm Stretches<\/p>\n
Right leg over left hamstring stretch and reverse<\/p>\n
Abe Vigodas x 5<\/p>\n
Whirley With the Clap x 10<\/p>\n
THE THANG<\/p>\n
With the rain starting to come down as we finished the Whirley\u2019s, I finalized the decision to shift to the rain backup plan.\u00a0 We got blocks and headed for cover just in time. We went for a full body workout tabata format (30 seconds work, 10 seconds rest)<\/p>\n
Round 1 (with blocks): Overhead Press \/ Lunge \/ Bent over Row \/ Skull Crushers \/ American Hammer, Side Straddle Hop<\/p>\n
Round 2 (with blocks): Chest Press \/ Backward Lunge \/ Upright Row \/ Curls \/ Low Flutters \/ High Knees<\/p>\n
Round 3: Burpees \/ CH Squat (with blocks) \/ Merkins \/ Overhead Claps \/ Freddie Mercuries \/ Mountain Climbers<\/p>\n
Round 4: Carolina Dry Docks \/ Squats (with blocks) \/ Diamond Merkins \/ Jack Reachers \/ Heels to Heaven \/ Monkey Humpers<\/p>\n
We got through each round twice for a total of 8 and finished strong with burpees and held plank through time.<\/p>\n
NMM<\/p>\n
It was a pretty balmy morning for a change, given the freezing temperatures this month.<\/p>\n
Between the rain, our spread out formation under the walkway cover, and trying to call exercises every 30 seconds I didn\u2019t catch much MC. (something about a \u2018cruise ship\u2019?) During the first two rounds there was however way too much talking going on, which the switch to Burpees in round 3 managed to quickly cure!<\/p>\n
ANNOUNCEMENTS<\/p>\n
Schneider has the Q at Parliament next week, Gucci is looking for Q\u2019s for the next two months. Fender has the Q at distillery on Thursday.<\/p>\n
Convergence on Saturday March 7 at 7m at Jamison park. Get the word out, especially for guys who haven\u2019t posted in a while and EH an FNG.<\/p>\n
PRAYER REQUESTS<\/p>\n
Praises and prayers for Boomerang\u2019s sister, who\u2019s had good news in recent days.<\/p>\n
Prayers for Little House, his wife and his son as they go through his treatment.<\/p>\n
Praises and prayers for Burns and his wife as they welcome their new twins into the world.<\/p>\n
Prayers for the tornado victims in Tennessee and for all of us dealing with the uncertainty and disruption of the coronavirus.<\/p>\n
<\/p>\n
Strong work men! And a great start to the Super Tuesday. An honor to get to lead.<\/p>\n
Thanks for the keys Gucci. They stayed mostly dry.<\/p>\n","protected":false},"excerpt":{"rendered":"
After surviving Fender\u2019s beatdown last week, I wasn\u2019t sure whether to try to one up it or go with a \u201cSuper Tuesday\u201d special. Fitting exercises to the remaining candidate\u2019s names was starting to take more time than it was worth. Since it\u2019s rained at Parliament the last four posts in a row I prepped for […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80,1],"tags":[],"class_list":["post-11775","post","type-post","status-publish","format-standard","hentry","category-parliament","category-uncategorized"],"acf":{"q":"Ziggy","date":"3\/3\/20","pax":"Fender, 60 Minutes, Sgt. Schultz, Boomerang (WD), Gucci (WB), TPS, Schneider, Ziggy Stardust (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11775","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11775"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11775\/revisions"}],"predecessor-version":[{"id":11779,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11775\/revisions\/11779"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11775"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11775"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11775"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}