{"id":11938,"date":"2020-03-23T15:49:18","date_gmt":"2020-03-23T19:49:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11938"},"modified":"2020-03-23T16:00:59","modified_gmt":"2020-03-23T20:00:59","slug":"parliament-preblast","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/parliament-preblast\/","title":{"rendered":"Parliament Preblast"},"content":{"rendered":"<p><strong>WARMARAMA<\/strong><\/p>\n<ul>\n<li>SSH\u2019s x 15 (all warm-ups are done to a 4 count cadence)<\/li>\n<li>Hillbillies x 15<\/li>\n<li>Arm Swirlie Things (Fwd) x 15<\/li>\n<li>Arm Swirlie Things (Rev) x 15<\/li>\n<li>Seal Claps x 15<\/li>\n<li>Overhead Claps x 15<\/li>\n<li>Whirlies With a Social Disease x 15<\/li>\n<li>Standing Hamstring Stretch \u2013 feet even x 15<\/li>\n<li>Standing Hamstring Stretch \u2013 left foot over right x 15<\/li>\n<li>Standing Hamstring Stretch \u2013 right foot over left x 15<\/li>\n<li>Mountain Climbers x 15<\/li>\n<li>Seated Groin Stretch x 15<\/li>\n<\/ul>\n<p><strong>THE THANG<\/strong>\u00a0\u00a0 &#8212; Grab yourself a cinder block or dumbbell that suits you (15\/20\/25\/30 lbs, what evs)<\/p>\n<ul>\n<li>Curls\n<ul>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Skull Crushers\n<ul>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Shoulder Presses\n<ul>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Upright Rows\n<ul>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Swings (Like Kettlebell swings)\n<ul>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Squats\n<ul>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<li>15 reps\n<ul>\n<li>3 burpees<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>(If you want to, you can Omaha by doing 5 burpees (or even 10, if you are feeling fantastic) between sets)<\/p>\n<ul>\n<li>Schultzy Shout Outs\n<ul>\n<li>Squat down and hold weight stationary in front of you (like a bus driver, but don\u2019t turn the wheel)\n<ul>\n<li>Count 10 Mississippi<\/li>\n<li>Recover<\/li>\n<li>Compliment SGT Schultz out loud<\/li>\n<\/ul>\n<\/li>\n<li>Repeato x 3 (each compliment of SGT Schultz should be different. There is so much to choose from \u2013 good looks, sense of humor, charisma, humbleness, the list goes on and on)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>MARY<\/strong><\/p>\n<ul>\n<li><strong>\u00a0<\/strong>Sweat Angels x 15<\/li>\n<li>Freddy Mercuries x 15<\/li>\n<li>Low Flutters x 15<\/li>\n<li>Penguin Crunches x 15<\/li>\n<li>American Hammers x 15<\/li>\n<li>Body Destroyers until Time<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WARMARAMA SSH\u2019s x 15 (all warm-ups are done to a 4 count cadence) Hillbillies x 15 Arm Swirlie Things (Fwd) x 15 Arm Swirlie Things (Rev) x 15 Seal Claps x 15 Overhead Claps x 15 Whirlies With a Social Disease x 15 Standing Hamstring Stretch \u2013 feet even x 15 Standing Hamstring Stretch \u2013 [&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":[114,80],"tags":[],"class_list":["post-11938","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"SGT Schultz","date":"March 23, 2020","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11938","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=11938"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11938\/revisions"}],"predecessor-version":[{"id":11942,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11938\/revisions\/11942"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11938"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11938"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11938"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}