{"id":12706,"date":"2020-08-03T17:12:17","date_gmt":"2020-08-03T21:12:17","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12706"},"modified":"2020-08-03T17:12:17","modified_gmt":"2020-08-03T21:12:17","slug":"no-blocks-at-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/08\/no-blocks-at-parliament\/","title":{"rendered":"No Blocks at Parliament"},"content":{"rendered":"<p>Once again I am way behind on backblasts, and this workout was one that came up quickly due to the fact that I didn&#8217;t find a Q for the day!<\/p>\n<p>To start, as always, we did a Gucci warm-up, with some extra reps to fill the time:<\/p>\n<ul>\n<li>25x Side-straddle-hops IC<\/li>\n<li>15x Arm Swirly things forward &amp; back IC<\/li>\n<li>R&amp;L Arm Stretches<\/li>\n<li>15x Seal Claps IC<\/li>\n<li>15x Overhead Claps IC<\/li>\n<li>R&amp;L Overhead Arm Stretch<\/li>\n<li>15x High Jumpers IC<\/li>\n<li>R&amp;L Lunge Stretch<\/li>\n<li>15x bend &amp; reaches<\/li>\n<li>R&amp;L Calf Stretch<\/li>\n<li>15x squat benders<\/li>\n<li>R&amp;L Quad Stretch<\/li>\n<li>16x &#8216;New&#8217; Abe Pagoda IC (3x count on each leg &#8211; 8 per side)<\/li>\n<li>15x Bent Leg Body Twist IC<\/li>\n<li>15x Prone Row IC<\/li>\n<li>2x Seated Groin Stretches<\/li>\n<\/ul>\n<p>We then moved into DB drills across the parking lot to the wall, where we did:<\/p>\n<ul>\n<li>15x air presses one at a time in line<\/li>\n<li>15x rebound drills<\/li>\n<li>15x Mike Tyson pushups<\/li>\n<li>15x air presses back<\/li>\n<li>Repeat<\/li>\n<li>Then we did 15x air presses one at a time in line<\/li>\n<li>15x fast feet<\/li>\n<li>Lunge walk out and back<\/li>\n<li>10x shoulder taps<\/li>\n<li>15x air presses back<\/li>\n<li>repeat<\/li>\n<\/ul>\n<p>We then did DB drills going back, and moved to the tables and did:<\/p>\n<ul>\n<li>15x left leg stepup<\/li>\n<li>15x ircans<\/li>\n<li>15x right leg stepup<\/li>\n<li>15x dips<\/li>\n<li>10x bench jumps<\/li>\n<li>Do another round of 10x each, to include bench jumps<\/li>\n<\/ul>\n<p>We then went into Mary to do:<\/p>\n<ul>\n<li>15x American Hammer<\/li>\n<li>15x penguin crunches<\/li>\n<li>15x flutter kicks<\/li>\n<li>15x mutton crunches each side<\/li>\n<\/ul>\n<p>That closed it all out, there was one announcement about Schmedfest from 28-19 August with workout opportunities from 6AM through 6PM.<\/p>\n<p>&nbsp;<\/p>\n<p>On the Prayer Request side, Boomerang had good news as a family member saw their blood counts go up for cancer tests, and Drama Queen asked that we pray for members of his family facing difficulty.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Once again I am way behind on backblasts, and this workout was one that came up quickly due to the fact that I didn&#8217;t find a Q for the day! To start, as always, we did a Gucci warm-up, with some extra reps to fill the time: 25x Side-straddle-hops IC 15x Arm Swirly things forward [&hellip;]<\/p>\n","protected":false},"author":524,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80,116],"tags":[],"class_list":["post-12706","post","type-post","status-publish","format-standard","hentry","category-parliament","category-wefoco"],"acf":{"q":"Gucci","date":"July 21, 2020","pax":"Drama Queen, Boomerang, Hardin, 60 Minutes, Ziggy Stardust, Tonka"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12706","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\/524"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12706"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12706\/revisions"}],"predecessor-version":[{"id":12707,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12706\/revisions\/12707"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12706"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}