{"id":13929,"date":"2020-11-30T13:49:22","date_gmt":"2020-11-30T17:49:22","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13929"},"modified":"2020-11-30T13:49:22","modified_gmt":"2020-11-30T17:49:22","slug":"traveling-tabata","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/11\/traveling-tabata\/","title":{"rendered":"Traveling Tabata"},"content":{"rendered":"<p>YHC looked at the Q calendar last week to see who he needed to send the Q reminder to.\u00a0 Lo and behold, the slot was empty, and YHC took one of the last opportunities to Q at the Outhouse.\u00a0 YHC had planned a traveling Q of sorts around the AO but settled for a back and forth between the two covered areas with uncertain weather conditions.<\/p>\n<p><strong><u>\u00a0Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, arm destroyers, Abe Vigodas, burpees<\/p>\n<p><strong><u>Beatdown<\/u>:<\/strong><\/p>\n<p>Mosey five steps to Leinbach covered area for Tabata, 45 seconds on, 15 seconds off.<\/p>\n<ul>\n<li>Plank Jacks<\/li>\n<li>Heel Slap Squats<\/li>\n<li>Supine Pull-Ups<\/li>\n<li>Wilt Chamberlains<\/li>\n<\/ul>\n<p>Mosey to Jefferson Middle covered area for Tabata round 2:<\/p>\n<ul>\n<li>High Knees<\/li>\n<li>Alternating Step Ups<\/li>\n<li>Erkins<\/li>\n<li>American Hammers<\/li>\n<\/ul>\n<p>Mosey to bottom of the lot.<\/p>\n<ul>\n<li>Backwards run<\/li>\n<li>Diamond Merkins x 10 at each speed bump (5)<\/li>\n<\/ul>\n<p>Mosey back to Leinbach covered area for Tabata round 3:<\/p>\n<ul>\n<li>Mountain Climbers<\/li>\n<li>Box Jumps<\/li>\n<li>Burpees<\/li>\n<li>Flight Attendants<\/li>\n<\/ul>\n<p>Mosey back to Jefferson Middle covered area for Tabata round 4:<\/p>\n<ul>\n<li>Triple Bears<\/li>\n<li>Romanian Lunge<\/li>\n<li>Dive Bombers<\/li>\n<li>Pickle Pounders<\/li>\n<\/ul>\n<p>Mosey to bottom of the lot.<\/p>\n<ul>\n<li>Backwards run up parking lot + 10 star jumps<\/li>\n<li>Repeato, but burpee broad jumps from parking island to the top<\/li>\n<\/ul>\n<p>Mosey back to Leinbach covered area for a final (best of) round of Tabata:<\/p>\n<ul>\n<li>Plank Jack + Shoulder Taps<\/li>\n<li>Box Jumps<\/li>\n<li>Burpees<\/li>\n<li>American Hammers<\/li>\n<\/ul>\n<p>Fin.<\/p>\n<p><strong><u>Announcements:\u00a0 <\/u><\/strong><\/p>\n<ul>\n<li>Huckleberry and Green Acres both have Qs before Christmas, at some point, somewhere.<\/li>\n<li>The Estate and the Outhouse are getting back together in January at the new Iron Throne AO. Location is Sherwood Elementary.\u00a0 First beatdown will be led by YHC on 1\/4\/21.\u00a0 Tigger is the site-Q.\u00a0 Reach out to him to get in on the game early.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<p>YHC took us out praying for all of those suffering currently and asked that we might be made instruments of grace and reconciliation by the SkyQ.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Both Green Acres and Huck put in the work this morning with Green Acres running in from his house. Warmarama was abbreviated, so YHC asked if they wanted to do anything else before we got started.\u00a0 Huck responded, \u201cYes\u201d, without offering any suggestions.\u00a0 YHC filled the gap with 5 burpees for everyone.<\/li>\n<li>Round 3 of Tabata got the \u201cthis is going to be a tough round\u201d endorsement.<\/li>\n<li>The distance from the parking island to the end of the lot is \u201ca long ways\u201d.<\/li>\n<li>The rain held off until our last round of Tabata; it quickly made up for lost time.<\/li>\n<li>We found something Green Acres doesn\u2019t think he can do: plank jack + shoulder tap combo.\u00a0 He exceeded his own expectations.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>YHC will pass the keys off to the TBA Q for next week.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC looked at the Q calendar last week to see who he needed to send the Q reminder to.\u00a0 Lo and behold, the slot was empty, and YHC took one of the last opportunities to Q at the Outhouse.\u00a0 YHC had planned a traveling Q of sorts around the AO but settled for a back [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"class_list":["post-13929","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"","date":"11\/30\/20","pax":"Green Acres, Huckleberry, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13929","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13929"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13929\/revisions"}],"predecessor-version":[{"id":13930,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13929\/revisions\/13930"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13929"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13929"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13929"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}