{"id":12009,"date":"2020-04-06T08:50:09","date_gmt":"2020-04-06T12:50:09","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12009"},"modified":"2020-04-06T08:50:09","modified_gmt":"2020-04-06T12:50:09","slug":"virtual-parliament-pre-blast","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/04\/virtual-parliament-pre-blast\/","title":{"rendered":"Virtual #Parliament Pre-Blast"},"content":{"rendered":"<p>Below is your Virtual Weinke for #Parliament:<\/p>\n<p>Warm-O-Rama \u2013<\/p>\n<ul>\n<li>Arm swirly things forward x 10 IC<\/li>\n<li>Arm swirly things backwards x 10 IC<\/li>\n<li>RoL hamstring stretch x 10 seconds (1000-1, 1000-2, etc\u2026)<\/li>\n<li>LoR hamstring stretch x 10 seconds (1000-1, 1000-2, etc\u2026)<\/li>\n<li>Trunk twists x 10 IC<\/li>\n<li>RoL calf stretch from plank position x 10 seconds (1000-1, 1000-2, etc\u2026)<\/li>\n<li>LoR calf stretch from plank position x 10 seconds (1000-1, 1000-2, etc\u2026)<\/li>\n<li>Abe Vigoda \u2013 hold x 3 seconds to right side then move to left side x 3 seconds \u2013 Repeat 5 times<\/li>\n<li>Overhead claps x 10 IC<\/li>\n<li>Seal claps x 10 IC<\/li>\n<\/ul>\n<p>The THANG \u2013<\/p>\n<p>10 of each:<\/p>\n<ul>\n<li>Side straddle hop<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>10 second plank<\/li>\n<li>Bear Crawl 10 yards and back<\/li>\n<\/ul>\n<p>9 of each:<\/p>\n<ul>\n<li>Side straddle hop<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>9 second plank<\/li>\n<li>Bear Crawl 9 yards and back<\/li>\n<\/ul>\n<p>8 of each:<\/p>\n<ul>\n<li>Side straddle hop<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>8 second plank<\/li>\n<li>Bear Crawl 8 yards and back<\/li>\n<\/ul>\n<p>7 of each:<\/p>\n<ul>\n<li>Side straddle hop<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>7 second plank<\/li>\n<li>Bear Crawl 7 yards and back<\/li>\n<\/ul>\n<p>6 of each:<\/p>\n<ul>\n<li>Side straddle hop<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>6 second plank<\/li>\n<li>Bear Crawl 6 yards and back<\/li>\n<\/ul>\n<p>5 of each:<\/p>\n<ul>\n<li>Side straddle hop<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>5 second plank<\/li>\n<li>Bear Crawl 5 yards and back<\/li>\n<\/ul>\n<p>4 of each:<\/p>\n<ul>\n<li>Side straddle hop<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>4 second plank<\/li>\n<li>Bear Crawl 4 yards and back<\/li>\n<\/ul>\n<p>3 of each:<\/p>\n<ul>\n<li>Side straddle hop<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>3 second plank<\/li>\n<li>Bear Crawl 3 yards and back<\/li>\n<\/ul>\n<p>2 of each:<\/p>\n<ul>\n<li>Side straddle hop<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>2 second plank<\/li>\n<li>Bear Crawl 2 yards and back<\/li>\n<\/ul>\n<p>1 of each:<\/p>\n<ul>\n<li>Side straddle hop<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>1 second plank<\/li>\n<li>Bear Crawl 1 yard and back<\/li>\n<\/ul>\n<p>Mosey to blocks for:<\/p>\n<ul>\n<li>Overhead presses x 10 IC<\/li>\n<li>Curls x 10 IC<\/li>\n<li>Monkey Humper x 10 IC<\/li>\n<li>Skull crushers x 10 IC<\/li>\n<li>Bent over rows x 10 IC<\/li>\n<li>Imperial Storm Troopers x 10 IC<\/li>\n<li>Repeat-O x 2 if needed<\/li>\n<\/ul>\n<p>MARY \u2013<\/p>\n<ul>\n<li>LBC\u2019s x 15 IC<\/li>\n<li>American hammer x 15 IC<\/li>\n<li>Low dolly x 15 IC<\/li>\n<li>Mutton Crunch RoL x 15 IC<\/li>\n<li>Mutton Crunch LoR x 15 IC<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Below is your Virtual Weinke for #Parliament: Warm-O-Rama \u2013 Arm swirly things forward x 10 IC Arm swirly things backwards x 10 IC RoL hamstring stretch x 10 seconds (1000-1, 1000-2, etc\u2026) LoR hamstring stretch x 10 seconds (1000-1, 1000-2, etc\u2026) Trunk twists x 10 IC RoL calf stretch from plank position x 10 seconds [&hellip;]<\/p>\n","protected":false},"author":179,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80,104,116],"tags":[],"class_list":["post-12009","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament","category-pre-blast","category-wefoco"],"acf":{"q":"Sour Mash","date":"4\/7\/2020","pax":"All"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12009","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12009"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12009\/revisions"}],"predecessor-version":[{"id":12011,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12009\/revisions\/12011"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12009"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12009"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12009"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}