{"id":14140,"date":"2020-12-17T10:19:43","date_gmt":"2020-12-17T14:19:43","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14140"},"modified":"2020-12-17T10:19:43","modified_gmt":"2020-12-17T14:19:43","slug":"workout-on-a-box-a-tri-fold-box","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/12\/workout-on-a-box-a-tri-fold-box\/","title":{"rendered":"Workout ON a Box (a tri-fold box)"},"content":{"rendered":"<p>Cherry Pie broke out a throwback from his elementary school science fair days. Fearing a wet surface and soggy instructions, he opted for the tri-fold box approach\u2026if you will, picture 3 sides of a box splayed open for the pax\u2019s reading pleasure. Likewise, the same fear of a soggy surface led CP to leave out \u201con your six\u201d exercises until the very end\u2026THUS, no pax could claim hypothermia and vacate the AO. Yhc must admit that 10 seems like a relatively benign number\u2026.until it\u2019s not (as in 10 reps). With the cast of WIB regulars on hand, the mumble chatter came early and often\u2026HOG, Greenspan, Burns and occasionally BAM were particularly comfortable sharing an array of strong opinions. Root Canal, Mutton, Drama Queen and Spicoli were the silent assassins\u2026.knocking out reps and killing the work\u2026start to finish\u2026(for the record, \u201csilent\u201d is a relative term in this context).<\/p>\n<p>The morning went something like this\u2026.<\/p>\n<p><strong><u>Warm-o-rama<\/u><\/strong><\/p>\n<p>Side Straddle Hop \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count<\/em><\/p>\n<p>Imperial Storm Trooper \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count<\/em><\/p>\n<p>Hilly Billy\u2019s <em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20 count<\/em><\/p>\n<p>Merkins\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>5 count (in cadence)<\/em><\/p>\n<p><strong>Run around \u00bd of Thruway shopping center\u2026.and then<\/strong><\/p>\n<p><strong><u>Complete the following 5 Exercises at the Conclusion of each lap:<\/u><\/strong><\/p>\n<p>Burkers (burpee w\/ peter parker\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 count<\/em><\/p>\n<p>Jump Squats\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 count<\/em><\/p>\n<p>Mountain Climbers\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 count <\/em><\/p>\n<p>Lunges<em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10 count<\/em><\/p>\n<p>Mike Tysons<em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10 count<\/em><\/p>\n<p><em>\u00a0<\/em><\/p>\n<p><strong><u>With each lap add an additional exercise \u2013 repeating each of the prior lap exercises<\/u><\/strong><\/p>\n<p>Lap 1: Tuck Jumps\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 count <\/em><\/p>\n<p>Lap 2: Shoulder Slap Merkins\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 count<\/em><\/p>\n<p>Lap 3: Hill Billy\u2019s\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 count <\/em><\/p>\n<p>Lap 4: In &amp; Outs\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 count<\/em><\/p>\n<p>Lap 5: Jump Shots\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 count <\/em><\/p>\n<p>Lap 6: Penguine Crunches\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 count (Cheesecake Style)<\/em><\/p>\n<p>Lap 7: Freddy Mercs\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 count <\/em><\/p>\n<p>Lap 8: Gas Pumps\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 count<\/em><\/p>\n<p>Done!<\/p>\n<p><strong><u>Moleskin<\/u><\/strong><\/p>\n<p>Basically, a good time was had by all. The tri-fold may return at some future date.<\/p>\n<p><strong><u>COT<\/u><\/strong><\/p>\n<ul>\n<li>Covid is bad, protect yourself, your family and those around you<\/li>\n<li>Drama Queen has WIB Christmas Eve \u2013 5:30 launch @ Thruway<\/li>\n<li>Keep inviting dudes\u2026pax and fngs<\/li>\n<li>Plunger send off on 12\/26 @ Purgatory<\/li>\n<li>CP led the pax out, lifting up unspoken praises &amp; prayers &amp; giving all glory to God.<\/li>\n<\/ul>\n<p><strong>Aye!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cherry Pie broke out a throwback from his elementary school science fair days. Fearing a wet surface and soggy instructions, he opted for the tri-fold box approach\u2026if you will, picture 3 sides of a box splayed open for the pax\u2019s reading pleasure. Likewise, the same fear of a soggy surface led CP to leave out [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-14140","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Cherry Pie","date":"12\/17\/20","pax":"Root Canal, Mutton, Drama Queen, HOG, BAM, Burns, Greenspan, Spicoli"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14140","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\/28"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14140"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14140\/revisions"}],"predecessor-version":[{"id":14142,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14140\/revisions\/14142"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14140"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}