{"id":13784,"date":"2020-11-10T21:30:59","date_gmt":"2020-11-11T01:30:59","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13784"},"modified":"2020-11-10T21:30:59","modified_gmt":"2020-11-11T01:30:59","slug":"the-return-of-another-brick-and-the-wall","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/11\/the-return-of-another-brick-and-the-wall\/","title":{"rendered":"the Return of Another Brick and The Wall"},"content":{"rendered":"<p>It had been a busy weekend followed by a Monday out of town.\u00a0 Therefore, not a lot of time for originality or creativity so how about an oldie but goodie.<\/p>\n<p>Goofy had put this idea in my head a few years ago describing a workout where bricks were carried throughout.\u00a0 I rolled this out at Parliament sometime after my comeback from shoulder surgery so it was time to roll it out again.<\/p>\n<p>Several of the regulars pulled into the lot and then there was a Greenspan sighting.\u00a0 YHC welcomed him to Parliament but I was immediately rebuffed as he said he was meeting Huckleberry for a run.\u00a0 There&#8217;s no running at Parliament (unless it&#8217;s EC) but they could not be persuaded into a nice friendly beatdown led by a #respect.\u00a0 They promised not to get lost and off they went.<\/p>\n<p>Possibly inspired by their swift movement, YHC then surprised the remaining pax and ordered a mosey to the bricks.\u00a0 Each pax picked out one for each hand and the instructions were simple &#8211; hold your bricks during all exercises but modify if necessary.<\/p>\n<p>We then did something like this but not quite in this order<\/p>\n<p><strong>WARMORAMA<\/strong><\/p>\n<ul>\n<li>SSHs<\/li>\n<li>ISTs<\/li>\n<li>Abe Vigodas<\/li>\n<li>WWCs<\/li>\n<li>Squats<\/li>\n<li>Merkins<\/li>\n<li>Yoga with bricks<\/li>\n<\/ul>\n<p>Lunge walk to wall<\/p>\n<p>Wall sits with following 10 each down the line<\/p>\n<ul>\n<li>Jack Reachers<\/li>\n<li>Flies<\/li>\n<li>Da Vincis<\/li>\n<li>Wonderbras<\/li>\n<\/ul>\n<p><strong>Boxing drills<\/strong><\/p>\n<ul>\n<li>Jab\/cross r\/l<\/li>\n<li>Heavy bag<\/li>\n<\/ul>\n<p><strong>More Wall <\/strong><\/p>\n<p>Donkey kicks x 10<\/p>\n<p>Nolan Ryans x 10 r\/l<\/p>\n<p>Plank punches x 10 r\/l<\/p>\n<p>BTTW with alt shoulder taps x 5 each side<\/p>\n<p><strong>Four Horsemen<\/strong> \u2013 4 modes with 4 brickees at turn<\/p>\n<ul>\n<li>Alligator crawl<\/li>\n<li>Bear crawl<\/li>\n<li>Crab walk<\/li>\n<li>Duck walk<\/li>\n<\/ul>\n<p>Mosey to benches<\/p>\n<ul>\n<li>r\/l step ups \u2013 irkins \u2013 derkins \u2013 dips<\/li>\n<\/ul>\n<p><strong>MARY<\/strong><\/p>\n<p>LBCs, Low flutters, Protractor, Penguin crunch, American Hammers, Snow Angels<\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>MC was relatively mild. Perhaps because the Q had 2 bricks in his hands.<\/p>\n<p>Schneider had a bad finger so maybe not the best plan for him but as usual no complaints from the elder Perry brother.<\/p>\n<p>Yoga with bricks was a crowd pleaser. Hate those who actually know what they&#8217;re doing weren&#8217;t there to witness this hot mess.<\/p>\n<p>Ziggy thought my comment &#8220;juggling with bricks&#8221; when I almost dropped one was another exercise I was calling. #drawingthelineatjuggling<\/p>\n<p>TR was his ever bendy self on the duck walk<\/p>\n<p>Boomerang kept the mc going &#8211; this was a repeat of the all bricks all the time workout for him.\u00a0 He agreed it was harder this time but that might be because we are older. #truth<\/p>\n<p>Greenspan joined us around bench time but Huck didn&#8217;t make it back until Mary &#8211; something about a GI issue.\u00a0 But he wasn&#8217;t wearing a uniform when he arrived.\u00a0 We tried to tell you not to run.<\/p>\n<p>ANNOUNCEMENTS<\/p>\n<p>Assuming he&#8217;s recovered Huck has Q at Mayhem tomorrow<\/p>\n<p>The Estate and The Outhouse are getting back together in January and will meet at a new AO &#8211; Sherwood Elementary.\u00a0 Name is Tentative &#8211; pax was not convinced that&#8217;s a good name.<\/p>\n<p>YHC reported on outing last Thur with Watchmen of the Streets &#8211; ministry to homeless of WS. They can use more volunteers.\u00a0 Currently gauging interest.\u00a0 DM me if you would be willing to participate or at least want more info.<\/p>\n<p>COT<\/p>\n<p>Several were lifted up. YHC took us out<\/p>\n<p>Always an honor<\/p>\n<p>DQ<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It had been a busy weekend followed by a Monday out of town.\u00a0 Therefore, not a lot of time for originality or creativity so how about an oldie but goodie. Goofy had put this idea in my head a few years ago describing a workout where bricks were carried throughout.\u00a0 I rolled this out at [&hellip;]<\/p>\n","protected":false},"author":191,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80],"tags":[],"class_list":["post-13784","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Drama Queen","date":"11\/10\/2020","pax":"Boomerang, Schneider, Total Recall, Ziggy Stardust, Drama Queen - special appearances by Huckleberry and Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13784","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\/191"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13784"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13784\/revisions"}],"predecessor-version":[{"id":13785,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13784\/revisions\/13785"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13784"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13784"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13784"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}