{"id":12327,"date":"2020-06-09T19:21:04","date_gmt":"2020-06-09T23:21:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12327"},"modified":"2020-06-09T19:21:04","modified_gmt":"2020-06-09T23:21:04","slug":"the-estate","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/06\/the-estate\/","title":{"rendered":"The Estate"},"content":{"rendered":"<p>Last week Zima brought a superb workout to The Estate. Much to my chagrin, we did have the opportunity to finish all that he had meticulously planned for us. Seeing as how I am not one to let leftovers go to waste, I quickly pulled the cardboard weinke from ON TOP of the trashcan as delicately as George did the eclair and attempt to serve it to the unknowing PAX the following week. Zima was the only PAX to attend the estate two weeks in a row, so i don&#8217;t think anyone will notice<\/p>\n<p>&nbsp;<\/p>\n<p><b>Beatdown.<\/b><\/p>\n<p>At the top of the hill, do the first exercise.\u00a0 Run the bottom of the hill and do the first ab exercises.\u00a0 Run back to the top of the hill and do the first two exercises.\u00a0 Run to the bottom and the second ab exercise only.\u00a0 Continue this pattern, adding an exercise at the top of the hill each time.\u00a0 Move to the next ab exercise at the bottom of the hill.<\/p>\n<p>&nbsp;<\/p>\n<p>Reps \u2013 Exercises<\/p>\n<p>60 \u2013 Monkey Humbers<\/p>\n<p>70 \u2013 Mountain Climbers<\/p>\n<p>80 \u2013 Dips<\/p>\n<p>90 \u2013 Squats<\/p>\n<p>100 \u2013 Hillbillies<\/p>\n<p>110 &#8211; 180-degree hand release clap manmakers<\/p>\n<p>&nbsp;<\/p>\n<p>All exercises x 50<\/p>\n<p>* American Hammers<\/p>\n<p>* Crunches<\/p>\n<p>* Heels to Heaven<\/p>\n<p>* Low dollies<\/p>\n<p>* In-n-outs<\/p>\n<p>&nbsp;<\/p>\n<p><b>FINISHED.<\/b><\/p>\n<p>HOG, cheesesteak and Zima raced for the lead most of the morning, with lots of leader changes, Tigger put in some solid work, BAM kept wondering off, and I was the glue that held everyone together. Most everyone made it through most of the workout. Most everyone complained about the workout. Most everyone got better. Mission accomplished.<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>AO challenge is forthcoming<\/li>\n<li>Schmedfest is going virtual<\/li>\n<\/ul>\n<p>Prayer requests:<\/p>\n<ul>\n<li>My grandmother, Martha, is in a nursing home and struggling with isolation as a result of the pandemic<\/li>\n<li>Our country as it navigates pandemic and social unrest<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Last week Zima brought a superb workout to The Estate. Much to my chagrin, we did have the opportunity to finish all that he had meticulously planned for us. Seeing as how I am not one to let leftovers go to waste, I quickly pulled the cardboard weinke from ON TOP of the trashcan as [&hellip;]<\/p>\n","protected":false},"author":213,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-12327","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Palin","date":"6\/8\/20","pax":"Tigger, BAM, cheesesteak, zima, HOG, Palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12327","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12327"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12327\/revisions"}],"predecessor-version":[{"id":12328,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12327\/revisions\/12328"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12327"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12327"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12327"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}