It was a cold morning, one of those 5 core principles that F3 lives by-workout held rain, snow, cold, etc. With this date being the last day YHC would be 58 it presented the perfect time to see what could be done with a 5 and an 8. So after the statement of F3’s mission and the 5 core principles \u00a0and some comments of residual pain and the continued contesting of merkin number count from Burns’ VI workout the day before 9 PAX began the workout.<\/p>\n
Warmarama:<\/p>\n
5 Exercises, 8 reps IC<\/p>\n
SSH, IST, Forward Arm Swirlies, OH Clap and Whirlies<\/p>\n
As Parliament is a non running workout and to insure no one did run, the PAX made their way to the wall 5 lunges at a time, pausing after each 5 lunges to do 8 squats (crowd pleaser).<\/p>\n
Wall Work:<\/p>\n
5 Exercises 8 reps as noted<\/p>\n
Wall Sit with Jack Reachers-each PAX did 8 reps down the line<\/p>\n
BTTW with Alternating Shoulder Taps OYO<\/p>\n
Mike Tysons OYO<\/p>\n
Merkins IC<\/p>\n
Burpees<\/p>\n
Really slow mosey to benches.<\/p>\n
Benches:<\/p>\n
5 Exercises 8 reps as noted<\/p>\n
Derkins, Irkins and DIPS IC<\/p>\n
Right and Left Leg step ups OYO<\/p>\n
And Repeato<\/p>\n
YHC needed some help remembering the exercise and order here-Thanks Starfish.<\/p>\n
Block Work:<\/p>\n
5 Exercises 8 reps as noted<\/p>\n
Curls, OH Press, Skull Crushers and Bench Press IC<\/p>\n
Blockees OYO<\/p>\n
Repeato, but first we did the Lunge\/Squat routine 10 or so parking spaces out and back.<\/p>\n
Mary:<\/p>\n
5 Exercises 8 reps<\/p>\n
LBC’s, Alabama Prom Dates, Gas Pumps, Low Flutters and Pickle Pounders<\/p>\n
Repeato-maybe a first at Parliament<\/p>\n
Then one minute of merkins.<\/p>\n
FIN<\/p>\n
Prayer Requests:<\/p>\n
Nightstick’s daughter, Schneider and Sourmash’s mom, Spam’s dad and Starfish’s mom and dad’s waiting on Covid test results.<\/p>\n
Announcements:<\/p>\n
GreeNest and Up Off the Floor-opportunities to serve-Saturdays. XL Twin sheets needed for beds.<\/p>\n
Huckleberry has Q on 12\/12 and will be collecting XL twin sheets as will Starfish at Purgatory on Saturdays.<\/p>\n
YHC took us out.<\/p>\n
Things learned today at Parliament-<\/p>\n
The wall is a long way from the parking lot, when you lunge walk.<\/p>\n
YHC forgets things when he Q’s-thanks for the help Starfish.<\/p>\n
Blockees and Burpees are related.<\/p>\n
Blocks do get cold at night.<\/p>\n
Thanks to the PAX who came out today and continue to encourage each other in our workouts and daily walk. Ziggy the keys are beside the one heated block that I was fortunate enough to have this morning, don’t tell Huckleberry.<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
It was a cold morning, one of those 5 core principles that F3 lives by-workout held rain, snow, cold, etc. With this date being the last day YHC would be 58 it presented the perfect time to see what could be done with a 5 and an 8. So after the statement of F3’s mission […]<\/p>\n","protected":false},"author":203,"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-14030","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Boomerang","date":"12\/8\/2020","pax":"Schneider, Burns (WB), Wobegon, Huckleberry, Pony Express, Ziggy, Organ Grinder, Starfish, Boomerang (QIC and WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14030","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14030"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14030\/revisions"}],"predecessor-version":[{"id":14031,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14030\/revisions\/14031"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14030"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14030"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14030"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}