{"id":11794,"date":"2020-03-05T10:08:42","date_gmt":"2020-03-05T14:08:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11794"},"modified":"2020-03-05T10:08:42","modified_gmt":"2020-03-05T14:08:42","slug":"minute-to-win-lose-it","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/minute-to-win-lose-it\/","title":{"rendered":"Minute to Win\/Lose It"},"content":{"rendered":"

It was a pretty mild morning this morning at TRQ. YHC always has more trouble Qing non-running workouts for some reason. In true confession, YHC does not remember even signing up for the Q, so that is the one defense. So, the Q dug into his reading of non running workout ideas and chose to do a “Minute to Win it” theme. Unfortunately, the theme turned into “Minute to lose it” very quickly. YHC speaker died 4 minutes into the workout, hence why there is hardly ever music when YHC is the Q. Mumble Chatter was very strong (Palin) and the Q was off his game very quickly.<\/p>\n

Warm-up:<\/strong><\/p>\n

SSH<\/p>\n

Abe Vigoda<\/p>\n

Arm Swirly Things<\/p>\n

Slow Whirly with a clap (Whirly Vigoda’s) named by Whirly<\/p>\n

Lying Windmill<\/p>\n

Scorpion<\/p>\n

Workout:<\/strong><\/p>\n

Mosey to Lido deck<\/p>\n

Pax try to get reps of each exercise done within 1 minute. If finish IST\/Hillbilly for the rest of time, then go on to next exercise for the minute<\/p>\n

    \n
  1. Ladder Minute to Win it\n
      \n
    1. 40 Apolo Ohnos<\/li>\n
    2. 30 Touch the ground squats<\/li>\n
    3. 20 Merkins<\/li>\n
    4. 10 Burpees<\/li>\n
    5. 10 Burpees<\/li>\n
    6. 20 Merkins<\/li>\n
    7. 30 Touch the ground squats<\/li>\n
    8. 40 Apolo Ohnos<\/li>\n<\/ol>\n<\/li>\n
    9. Circuit Minute to Win it x3\n
        \n
      1. 30 Louisiana Crawdads<\/li>\n
      2. Alt Shoulder Tap Merkins<\/li>\n
      3. 10 Burpees<\/li>\n
      4. 10 Turkish Get up<\/li>\n
      5. 30 Squats<\/li>\n
      6. 1 minute of Apollo Creed<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

        Mosey back to start for Mary<\/p>\n

        Crunchy frog<\/p>\n

        V-up low dolly<\/p>\n

        v-up heals to heaven<\/p>\n

        Finish<\/p>\n

        COT<\/strong><\/p>\n

        For newborns of Pax<\/p>\n

        Convergence Saturday at Jamison Park 7am<\/p>\n

        NMM<\/strong><\/p>\n

          \n
        • Palin never stops talking!!! Music going out did not help, says he had to fill the void<\/li>\n
        • Sassy put in hard work after yesterdays Iron Pax workout and sang a song that made a dog run inside a nearby house<\/li>\n
        • Whirly said he’s working on his Shmedium shirt size, glad he put in hard work this morning<\/li>\n
        • TPS is silent assassin that just keeps going<\/li>\n
        • Ziggy just egged on Palin the whole time.<\/li>\n
        • YHC struggles at not running<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

          It was a pretty mild morning this morning at TRQ. YHC always has more trouble Qing non-running workouts for some reason. In true confession, YHC does not remember even signing up for the Q, so that is the one defense. So, the Q dug into his reading of non running workout ideas and chose to […]<\/p>\n","protected":false},"author":527,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-11794","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"3\/5\/2020","pax":"TPS, Ziggy Stardust, Palin, Whirly, Sassy, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11794","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\/527"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11794"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11794\/revisions"}],"predecessor-version":[{"id":11795,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11794\/revisions\/11795"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11794"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11794"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11794"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}