{"id":13035,"date":"2020-09-14T11:54:38","date_gmt":"2020-09-14T15:54:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13035"},"modified":"2020-09-14T11:54:38","modified_gmt":"2020-09-14T15:54:38","slug":"merkins-miles-and-nameless-ab-exercises","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/09\/merkins-miles-and-nameless-ab-exercises\/","title":{"rendered":"Merkins, miles and nameless ab exercises."},"content":{"rendered":"<p>Nothing wrong with a low number turnout now and then. Here is how it went at the Estate:<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH<\/li>\n<li>Walkers<\/li>\n<li>Arm Swirly\/Seal Clap\/OHP<\/li>\n<li>Calf\u00a0 Stretch<\/li>\n<li>Whirly&#8217;s Clapping<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Thang\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400\">Mosey to parking spaces by Reynolda\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Pax lined up at parking spaces.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Complete 20 squats<\/span><\/li>\n<li><span style=\"font-weight: 400\">Lunge Walk 7 spaces<\/span><\/li>\n<li>20 more squats<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Repat routine with:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 squats, Bear Crawl, 20 squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Crab Walk, 20 squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Crawl Bear, 20 squats<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Mosey to the connector trail bridge\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 merkins\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mosey length\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">15 merkins\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mosey length back<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">10 merkins\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mosey length<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">5 merkins\u00a0<\/span><\/li>\n<li>Mosey back<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">The pax, YHC included, was dubious we could get this in. Record time and on to&#8230;<\/span><\/p>\n<p><span style=\"font-weight: 400\">Mosey to the nearby parking area (ok fine we walked)<\/span><\/p>\n<p><span style=\"font-weight: 400\">Circle up in the plank position. The first pax does called, rest hold plank, pass it on. Repeat. All 15 count.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dry Docks<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mountain Climbers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Plank Jacks<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dive Bombers (terrible idea)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Hold Al Gore, Same routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Monkey Humpers<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Mosey back to start for Mary By Committee. Note: if Cheesesteak calls an exercise that he just heard about it and it does not have a name yet\u2026.be afraid.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Done.\u00a0<\/span><\/p>\n<p><strong>Announcements:<\/strong><\/p>\n<p>Planning to happen for convergence on 10\/3 at Crisis Control with a tour afterward, post-Shmed. Plan on it.<\/p>\n<p><strong>Prayer Requests:<\/strong><\/p>\n<p>Those facing eviction and lack of information on the process during the pandemic<\/p>\n<p>Hopes to improve our communication and understanding of others.<\/p>\n<p>YHC took us out.<\/p>\n<p>Great post-workout conversation for a few minutes. Good workout, great push. Thanks for the opportunity, HOG.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nothing wrong with a low number turnout now and then. Here is how it went at the Estate: Warm-O-Rama SSH Walkers Arm Swirly\/Seal Clap\/OHP Calf\u00a0 Stretch Whirly&#8217;s Clapping &nbsp; Thang\u00a0 Mosey to parking spaces by Reynolda\u00a0 Pax lined up at parking spaces. Complete 20 squats Lunge Walk 7 spaces 20 more squats Repat routine with: [&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-13035","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Wobegon","date":"9-14-20","pax":"Wobegon (QIC, WD), Cheesesteak, THE H.O.G.<br \/>\r\n<br \/>\r\n<br \/>\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13035","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=13035"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13035\/revisions"}],"predecessor-version":[{"id":13036,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13035\/revisions\/13036"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13035"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13035"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13035"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}