{"id":11955,"date":"2020-03-24T14:17:33","date_gmt":"2020-03-24T18:17:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11955"},"modified":"2020-03-24T14:29:31","modified_gmt":"2020-03-24T18:29:31","slug":"60-for-60","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/60-for-60\/","title":{"rendered":"60 for 60"},"content":{"rendered":"<p>YHC put out a Pre-Blast yesterday to enable virtual participation.\u00a0 \u00a0 \u00a060 Minutes and Schneider arrived at Southwest Elementary at 0500 for an EC Run.\u00a0 \u00a0YHC was running a few minutes late and passed them in my car on my way in.\u00a0 \u00a0They both tried to wait\/intercept me, but YHC went in the opposite direction for my EC run, thinking I would meet up with them going that way\u00a0 (We didn&#8217;t).\u00a0 That Schultzy, he has a way with directions.<\/p>\n<p>We all arrived back at the school parking lot a few minutes before 0530.\u00a0 \u00a0When that time rolled around, here is what we did (socially distant speaking\u00a0 &#8212; we never came within 10 feet of one another):<\/p>\n<p><strong>WARMARAMA<\/strong><\/p>\n<ul>\n<li>SSH\u2019s x 15<\/li>\n<li>Hillbillies x 15<\/li>\n<li>Arm Swirlie Things (Fwd) x 12<\/li>\n<li>Arm Swirlie Things (Rev) x 12<\/li>\n<li>Seal Claps x 12<\/li>\n<li>Overhead Claps x 12<\/li>\n<li>Whirlies With a Social Disease x 12<\/li>\n<li>Standing Hamstring Stretch \u2013 feet even for a 10 count (repeato)<\/li>\n<li>Standing Hamstring Stretch \u2013 left foot over right for a 10 count<\/li>\n<li>Standing Hamstring Stretch \u2013 right foot over left for a 10 count<\/li>\n<li>Mountain Climbers x 12<\/li>\n<li>Calf stretches &#8212; each leg for a 10 count<\/li>\n<li>Seated Groin Stretch x 2 sets of a 10 count<\/li>\n<\/ul>\n<p>Slow mosey (OK, a walk) over to the blocks, where we each got one of the smaller cinder blocks (I think they weigh about 20-25 lbs)<\/p>\n<p><strong>THE THANG:<\/strong><\/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>Bent Over 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>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>Schultzy Shout Outs\n<ul>\n<li>Squat down and hold weight stationary out in front of you (like a bus driver, but don\u2019t turn the wheel)<\/li>\n<li>Count 10 Mississippi<\/li>\n<li>Recover<\/li>\n<li>(We passed on part about complimenting YHC, as I already could feel the love from the PAX.\u00a0 \u00a0Glad to see on the Twitterverse that Starfish half-heartedly said some nice things about me.)<\/li>\n<li>Repeato x 4\u00a0 (On the third set, we competed to see who could hold their block the longest.\u00a0 \u00a060 minutes won)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none\">This was the first time that I had ever tried this exercise, having seen it on a short video from a Wake Forest Football tweet.\u00a0 \u00a0It is pretty tough and engages the legs, core, shoulders and arms all at the same time.\u00a0 I am going to make this one a regular during my workouts<\/li>\n<\/ul>\n<p>Having more time still available than I expected, we put our blocks back and went over to the picnic tables in front of the school for a time-filler:<\/p>\n<ul>\n<li>10 left leg step ups<\/li>\n<li>10 Erkins<\/li>\n<li>10 right leg steps<\/li>\n<li>10 dips<\/li>\n<\/ul>\n<p>Repeato x 3<\/p>\n<p><strong>MARY\u00a0 &#8212; <\/strong>Done democratically (I can&#8217;t remember exactly what all we did or who called what, but I think what is below is close to accurate).\u00a0 \u00a0 Before getting down on our sixes, we did 6 Burpees to make it an even 60 for the morning.\u00a0 \u00a060 Minutes suggested it, so I call it 60 for 60!<\/p>\n<ul>\n<li>Gas Pumps<\/li>\n<li>Alabama Prom dates<\/li>\n<li>Sit-ups Schultzy style (with a 10 count of Rocky&#8217;s thrown in during a halfway up\/down period) [Schneider requested that I call out this exercise when my second turn came around]<\/li>\n<li>Mutton Crunches<\/li>\n<li>Pickle Pounders<\/li>\n<li>Sweat Angels<\/li>\n<li>Body destroyers until time<\/li>\n<\/ul>\n<p><strong>COT<\/strong><\/p>\n<ul>\n<li>Prayers for 60 Minutes&#8217; co-worker who is going through a tough personal time<\/li>\n<li>Prayers for our Nation and the World as we deal with the coronavirus and the health, financial, social and psychological consequences of it.<\/li>\n<li>YHC took us out, putting us into the Lord&#8217;s hands and thanking Him for the fellowship and brotherhood that F3 has brought to each of us<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC put out a Pre-Blast yesterday to enable virtual participation.\u00a0 \u00a0 \u00a060 Minutes and Schneider arrived at Southwest Elementary at 0500 for an EC Run.\u00a0 \u00a0YHC was running a few minutes late and passed them in my car on my way in.\u00a0 \u00a0They both tried to wait\/intercept me, but YHC went in the opposite direction [&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-11955","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"SGT Schultz","date":"March 24, 2020","pax":"Socially Distant But Present -- 60 Minutes (WB), Schneider, SGT Schultz (WD)<br \/>\r\n<br \/>\r\nVirtually Present -- Starfish"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11955","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=11955"}],"version-history":[{"count":6,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11955\/revisions"}],"predecessor-version":[{"id":11967,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11955\/revisions\/11967"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11955"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11955"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11955"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}