A stalwart group of six Parliament regulars gathered in the gloom on what is likely one of the last balmy mornings of late fall.\u00a0 YHC had his first chance to try out his new Tribit XSound Go Bluetooth Speaker<\/p>\n
Beatdown went as follows.<\/p>\n
WARM-O-RAMA<\/p>\n
SSH x 15<\/p>\n
Whirly With the Clap<\/p>\n
Toy Soldiers<\/p>\n
Arm Swirly Things<\/p>\n
Seal Claps<\/p>\n
We finished the warm up with a set of BLIMPS:<\/p>\n
(Burpees x 5, Lunges X 10, Imperial Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30)<\/p>\n
THE THANG<\/p>\n
#1<\/p>\n
Three stations in sequence from the covered walkway across to the other end of the parking lot.<\/p>\n
ROUND ONE:<\/p>\n
Transportation: Bear crawl to each station<\/p>\n
Station One: 15 Merkins<\/p>\n
Station Two: 15 Diamond Merkins<\/p>\n
Station Three: 15 Wide Merkins<\/p>\n
Mosey back<\/p>\n
ROUND TWO:<\/p>\n
Bunny hop to each station<\/p>\n
Station One: 15 Squat Jumps<\/p>\n
Station Two: 15 Monkey Humpers<\/p>\n
Station Three: 15 Calf Raises<\/p>\n
Mosey back<\/p>\n
ROUND THREE:<\/p>\n
Lunge to each station<\/p>\n
Station One: 15 plank jacks<\/p>\n
Station Two: 15 LBCs<\/p>\n
Station Three: 15 Heels to Heaven<\/p>\n
Two Rounds of these (merkins reduced to 10x second round)<\/p>\n
#2<\/p>\n
Tabata with blocks<\/p>\n
30 seconds exercise \/ 10 seconds rest<\/p>\n
Curls<\/p>\n
Skull Crushers<\/p>\n
Bent Over Row<\/p>\n
Overhead Press<\/p>\n
Chest Press<\/p>\n
Repeat three rounds<\/p>\n
<\/p>\n
Five minutes of Mary:<\/p>\n
Low Flutter<\/p>\n
Mutton Crunch<\/p>\n
Penguin Crunch<\/p>\n
Alabama Prom Date<\/p>\n
TR finished up with his newly minted and patented Chris Dyer Penguin Crunch for time.<\/p>\n
<\/p>\n
DQ: \u201cat least the music is good\u201d in reference to the Q\u2019s workout (or new speakers)<\/p>\n
No announcements<\/p>\n
Prayer request for the family of a friend of DQ, who passed away recently after retirement.<\/p>\n
TR took us out.<\/p>\n
Privileged to lead today. Strong work men!<\/p>\n","protected":false},"excerpt":{"rendered":"
A stalwart group of six Parliament regulars gathered in the gloom on what is likely one of the last balmy mornings of late fall.\u00a0 YHC had his first chance to try out his new Tribit XSound Go Bluetooth Speaker Beatdown went as follows. WARM-O-RAMA SSH x 15 Whirly With the Clap Toy Soldiers Arm Swirly […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,80,1],"tags":[],"class_list":["post-13486","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-parliament","category-uncategorized"],"acf":{"q":"Ziggy Stardust","date":"10\/13\/20","pax":"Drama Queen, Schneider, Boomerang, TPS, Total Recall, Ziggy Stardust (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13486","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13486"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13486\/revisions"}],"predecessor-version":[{"id":13489,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13486\/revisions\/13489"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13486"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13486"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13486"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}