{"id":15201,"date":"2021-03-11T11:52:17","date_gmt":"2021-03-11T15:52:17","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15201"},"modified":"2021-03-11T11:52:17","modified_gmt":"2021-03-11T15:52:17","slug":"dull-dora-and-the-cuatro-hombres","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/03\/dull-dora-and-the-cuatro-hombres\/","title":{"rendered":"Dull Dora and the Cuatro Hombres"},"content":{"rendered":"<p><strong>Warm-O-Rama:<\/strong><\/p>\n<ul>\n<li>Arm Swirlies FWD x 10 IC<\/li>\n<li>Arm Swirlies BKWD x 10 IC<\/li>\n<li>Bent Over Stretch (from waist, feet together, touch your toes) x 10 sec hold x 2<\/li>\n<li>SSH x 10 IC<\/li>\n<li>Seated Hamstring Stretch to R x 10 sec hold<\/li>\n<li>Seated Hamstring Stretch to L x 10 sec hold<\/li>\n<li>Bent Leg Body Twist x 10 IC<\/li>\n<li>Upward Dog Stretch x 10 sec hold x 2<\/li>\n<li>Seal Claps x 10 IC<\/li>\n<li>Overhead Claps x 10 IC<\/li>\n<li>Michael Phelps x 10 IC<\/li>\n<\/ul>\n<p>I think that covers the WoR, there may have been one more exercise and they may or may not have been in that order.<\/p>\n<p>Walk, not through the grass (time waster), to the shelter and grab 2 coupons and carry to big parking lot.\u00a0 DQ and Schneider carried the block up which meant Harden and YHC would carry them back.<\/p>\n<p>Partner up for <strong>The THANG:<\/strong><\/p>\n<p>Round 1 of Modified Dora &#8211;<\/p>\n<ul>\n<li>150 Merkins<\/li>\n<li>150 LBCs<\/li>\n<li>150 Squats<\/li>\n<\/ul>\n<p>P1 performs AMRAP exercise while P2 runs to second light pole and back then flip flop until all reps are completed.<\/p>\n<p>Round 2 of Modified Dora &#8211;<\/p>\n<ul>\n<li>150 Block Curls<\/li>\n<li>150 Rosalita&#8217;s<\/li>\n<li>150 Alternating Lunges (each leg = 1 rep), this was Omaha&#8217;d to 30<\/li>\n<\/ul>\n<p>As above, P1 performs AMRAP exercise while P2 runs to second light pole and back then flip flop until all reps are completed.<\/p>\n<p>Return block and on your 6 for <strong>MARY:<\/strong><\/p>\n<ul>\n<li>Seated Hamstring Stretch to R x 10 sec hold<\/li>\n<li>Seated Hamstring Stretch to L x 10 sec hold<\/li>\n<li>Freddie Mercuries x 10 IC<\/li>\n<li>Alabama Prom Dates x 10 IC<\/li>\n<li>Low Fluttah x 10 IC<\/li>\n<li>Upward Dog Stretch OYO until time is up<\/li>\n<\/ul>\n<p><strong>CoT\/Announcements:<\/strong><\/p>\n<ul>\n<li>Prayers for the family of a friend of DQ&#8217;s (and a few other PAX) who suddenly passed away from a stroke<\/li>\n<\/ul>\n<p>Harden took us out<\/p>\n<p><strong>NMM:<\/strong><\/p>\n<ul>\n<li>Nice to have DQ out at #TheDistillery this AM and it was great to partnering up with him for Dora.\u00a0 He may look 60, was no doubt the stronger partner this AM.\u00a0 #OldManStrength Thanks for pulling me along.<\/li>\n<li>Harden&#8217;s beard arrived a good 30 seconds before he did this morning.\u00a0 Per usual, even amongst friends, he barely talked.\u00a0 #StrongAndSilentLikeHisFarts<\/li>\n<li>What do we say about Schneider?\u00a0 Our Mom taught us if you don&#8217;t have anything nice to say, don&#8217;t say anything, so&#8230;<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Zima is short!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama: Arm Swirlies FWD x 10 IC Arm Swirlies BKWD x 10 IC Bent Over Stretch (from waist, feet together, touch your toes) x 10 sec hold x 2 SSH x 10 IC Seated Hamstring Stretch to R x 10 sec hold Seated Hamstring Stretch to L x 10 sec hold Bent Leg Body Twist [&hellip;]<\/p>\n","protected":false},"author":179,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87,116],"tags":[],"class_list":["post-15201","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Sour Mash","date":"3\/11\/2021","pax":"Drama Queen (WD), Harden (WB), Schneider, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15201","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15201"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15201\/revisions"}],"predecessor-version":[{"id":15204,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15201\/revisions\/15204"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15201"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15201"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15201"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}