{"id":12770,"date":"2020-08-10T15:16:35","date_gmt":"2020-08-10T19:16:35","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12770"},"modified":"2020-08-10T17:42:05","modified_gmt":"2020-08-10T21:42:05","slug":"reps-and-laps-at-the-outhouse","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/08\/reps-and-laps-at-the-outhouse\/","title":{"rendered":"Reps and Laps at The Outhouse"},"content":{"rendered":"<p><b>WARM-O-RAMA<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Side Straddle Hops<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Walkers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Whirly and His Claps<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bat Wings<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Calf Stretch<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">One lap around the track.<\/span><\/li>\n<\/ul>\n<h4><b>THE THANG<\/b><\/h4>\n<p><span style=\"font-weight: 400\">10 of each of the coupled exercises, OYO. When all are done we take 2 laps around the track<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Swings, LBC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curls, Heels<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Skulls, Freddy<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bus drivers, Heavy Freedy<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">OHP, Penguins<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">2 laps.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Goblet Squats, Dips<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Goblet Squats, Irkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Goblet Squats, Dips<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Goblet Squats, Dirkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Goblet Squats, Dips<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">2 laps<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Left leg lunge w\/weight, Mutton Crunch\u00a0 Left<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">R leg lunge w\/weight, Mutton Crunch Right<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">KB Snatch alternating arms, Low Flutter<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bent Row, Crunchy Frog<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Upright Row, Low Dolly<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">2 laps<\/span><\/p>\n<p><span style=\"font-weight: 400\">LIGHTNING ROUND: 5 reps each exercise then one lap.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Swings, LBC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curls, Heels<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Skulls, Freddy<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bus drivers, Heavy Freddy<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">OHP, Penguins<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">One lap<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Left leg lunge w\/weight, Mutton Crunch\u00a0 Left<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">R leg lunge w\/weight, Mutton Crunch Right<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">KB Snatch alternating arms, Low Flutter<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bent Row, Crunchy Frog<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Upright Row, Low Dolly<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">One lap<\/span><\/p>\n<p><span style=\"font-weight: 400\">Mary:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">WW2<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">American Hammer<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">DONE!<\/span><\/p>\n<p><span style=\"font-weight: 400\">That should have given us 400 reps and 9 laps around the track. Who had fun?<\/span><\/p>\n<p><strong>Prayer Requests:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Impact of Stay Home orders on kids and families, the coming changes, and difficulties as we work together as a society to navigate this reality.<\/span><\/li>\n<\/ul>\n<p><strong>Announcements:<\/strong><\/p>\n<p><span style=\"font-weight: 400\">The Shmed this month. T-shirt guarantee deadline is past but you can still get in. VG may just raise enough money to feed the whole town.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Moleskin:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ranged from single-digit age to 60s. Guess what? Everyone got after it.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The oldest guy there did a RIRO. The Greenest of Acres impresses again.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Observation: one lap is accepted. Two laps? Dubiously judged and increased mumble chatter.<\/span><\/li>\n<li>Deep discussion related to pedagogical beliefs and neurological development milestones related to pattern recognition; begs the question, are the Pax smarter than a 3-year-old? The debate rages on.<\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">No Bevo so pax had to talk about Litter Box\u2019s hair a little bit.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lite Brite and someone else arrived at the park toward the middle. They were invited to join but clearly had their own plan and got right after it.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Your Q may need a keychain. Are chain wallets still cool? Attaching my house key to one in high school worked out.\u00a0 Moving on\u2026<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">A solid effort from a great group this morning. Really glad to have a rotating kettlebell routine in the Monday offerings, Greenspan is a visionary.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Honor and a pleasure, see you next time.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WARM-O-RAMA Side Straddle Hops Walkers Whirly and His Claps Bat Wings Calf Stretch One lap around the track. THE THANG 10 of each of the coupled exercises, OYO. When all are done we take 2 laps around the track Swings, LBC Curls, Heels Skulls, Freddy Bus drivers, Heavy Freedy OHP, Penguins 2 laps. Goblet Squats, [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-12770","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Wobegon","date":"8-10-2020","pax":"Litterbox, Greenspan, Beast Lite, Cinco Lite (WB), Burns, Green Acres (WD), Van Gogh, Wobegon (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12770","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12770"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12770\/revisions"}],"predecessor-version":[{"id":12774,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12770\/revisions\/12774"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12770"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}