{"id":12948,"date":"2020-09-01T22:19:30","date_gmt":"2020-09-02T02:19:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12948"},"modified":"2020-09-01T22:19:30","modified_gmt":"2020-09-02T02:19:30","slug":"more-stardust-for-ziggy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/09\/more-stardust-for-ziggy\/","title":{"rendered":"More Stardust for Ziggy!!"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">YHC answered a call for help from Burns late last night who badly cut the tip of his finger in the kitchen and needed a sub. Insert YHC, happy to help a friend, and already had a Ziggy theme workout ready to go for the Site Q changeover! It was meant to be!!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">IST x 20 IC<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abe Vigoda x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Copperhead Squats x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Arm swirl things\/walk to block pile<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">STARDUST (all exercises x58 reps OYO)<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Perform the following exercises, lunge walk 25M to other side, perform exercises, Broadjump burpee back.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>S<\/b><span style=\"font-weight: 400;\">ide straddle hop (DC)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>T<\/b><span style=\"font-weight: 400;\">hrusters<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>A<\/b><span style=\"font-weight: 400;\">merican Hammers (DC)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>R<\/b><span style=\"font-weight: 400;\">ows<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>D<\/b><span style=\"font-weight: 400;\">iamond Merkins<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>U<\/b><span style=\"font-weight: 400;\">pright Rows<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>S<\/b><span style=\"font-weight: 400;\">quats<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>T<\/b><span style=\"font-weight: 400;\">he Curl<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pick up 6 or Al-Gore after each trip and\/or exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Put blocks back<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear crawl to covered walkway<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ring of Fire Pipcorn Mary<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">15 exercises called, one from each PAX who then run around the circle<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">We ended with the Alphabet, writing A through Z for Ziggy.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The Thistle x 1\/2\/3\/4\/5\/6 Merkins\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC gave thanks to the PAX for their leadership and generosity, especially after The Shmed this past week.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHCs gave thanks for Site Qs, who are the lifeblood of our group keeping us organized and enable these workouts to happen.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Gucci said thank you to the PAX, and it was hard to leave for Spartanburg, but he\u2019ll be back at Inmar occasionally and be sure to join us!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ziggy took over the reigns in a Site Q changeover with SGT Shultz getting in the mix as an Emeritus Q following similar military tradition.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IronPAX is going on, not too late to sign up! Meeting tomorrow at Bailey Park led by Burns, is first opportunity this week.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out giving thanks, and asking for a safe and easy transition for Gucci.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With a late night sub for Ziggy\u2019s induction, it just felt like providence having this Stardust Q already figured out from the past.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With some slight modifications to eliminate running and incorporate blocks, a new STARDUST was born!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The PAX didn\u2019t all know YHC was the sub, Goofy again was not happy. Thankful he stuck around though!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ziggy said he was age fluid during the workout\u2026. YHC was not sure if that\u2019s a thing, but we still stuck with 58!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Great to see Huck after suffering through the Shmed and 5000 Rep Challenge together. We both confirmed this morning that our arms are still not well.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sour Mash called YHC over for the upright rows, something about saying leading with the elbows to his face. He appreciated it, and had great form!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For American Hammers, it\u2019s always double count! If you just count your right, then you\u2019re doing it right!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Great to hear MC across the line, sad I couldn&#8217;t make it all out. Feel free to chime in on it below!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHc broke a block during curls somehow, and Shulty was NOT happy about it\u2026 but it wasn\u2019t YHCs fault!? Curling the pieces might have been more difficult though\u2026 #Cobains<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">TR tried to end the Q 3 minutes early, big nono, the PAX need to get their monies worth! Needless to say, Ring if Fire and the Thistle were great finishers!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">VG<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; YHC answered a call for help from Burns late last night who badly cut the tip of his finger in the kitchen and needed a sub. Insert YHC, happy to help a friend, and already had a Ziggy theme workout ready to go for the Site Q changeover! It was meant to be!! &nbsp; [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-12948","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Van Gogh","date":"09\/01\/2020","pax":"Starfish, Beast Lite, Goofy, Boomerang, Total Recall, Sour Mash, Schneider, SGT Shultz, Huckleberry, Offsides Gucci, Ziggy Stardust, Cinco (WB), Drama Queen (WD),Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12948","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12948"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12948\/revisions"}],"predecessor-version":[{"id":12949,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12948\/revisions\/12949"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12948"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12948"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12948"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}