{"id":15807,"date":"2021-05-06T08:51:23","date_gmt":"2021-05-06T12:51:23","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15807"},"modified":"2021-05-06T08:51:42","modified_gmt":"2021-05-06T12:51:42","slug":"jumping-around-at-double-dutch","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/05\/jumping-around-at-double-dutch\/","title":{"rendered":"Jumping around at Double Dutch"},"content":{"rendered":"

The QIC almost pulled a fartsack, but woke up at 0520 and was able to quickly get things together and head over to the AO (and not break too many traffic laws in the process) and get us started basically at 0530.<\/p>\n

Pax were gathered and getting a little nervous, but the Q already had the music playing and timer queued up to get us started as YHC jumped out of his car.<\/p>\n

The rhythm for today would be simple, 9 rounds of Tabata – 20 seconds AMRAP, 10 seconds of recovery.\u00a0 Each round consists of 8 sets, 1 minute recovery between rounds.\u00a0 Alternating jumping rope with called exercise.<\/p>\n

Round 1<\/b><\/div>\n
Squats<\/div>\n
<\/div>\n
Round 2<\/b><\/div>\n
Low Flutter<\/div>\n
<\/div>\n
Round 3<\/b><\/div>\n
CDD<\/div>\n
<\/div>\n
Round 4<\/b><\/div>\n
Calf Raises<\/div>\n
<\/div>\n
Round 5<\/b><\/div>\n
Freddie Mercs<\/div>\n
<\/div>\n
Round 6<\/b><\/div>\n
Merkins<\/div>\n
<\/div>\n
Round 7<\/b><\/div>\n
Lunges<\/div>\n
<\/div>\n
Round 8<\/b><\/div>\n
LBC<\/div>\n
<\/div>\n
Round 9<\/b><\/div>\n
SSH<\/div>\n
<\/div>\n
Playlist<\/strong><\/div>\n
Jump Around – House of Pain<\/div>\n
Jump – Van Halen<\/div>\n
Jump in the Line – Harry Belafonte<\/div>\n
Jump (for my love) – The Pointer Sisters<\/div>\n
Jump, Jive, An Wail – Brian Setzer<\/div>\n
Jumpin’ Jack Flash – Rolling Stones<\/div>\n
Jump – Kris Kross<\/div>\n
Jump in the Fire – Metallica<\/div>\n
Jumping Jesus – Counting Crows<\/div>\n
Jump They Say – David Bowie<\/div>\n
Fight the Power – Public Enemy<\/div>\n
Walk this Way – Run DMC<\/div>\n
<\/div>\n
NMM<\/strong><\/div>\n
    \n
  • Lace’s backside was chapped<\/li>\n
  • Spam’s life was changed by Public Enemy as a child<\/li>\n
  • Math is hard<\/li>\n
  • Q fail for not having any interesting history facts about May 6rh<\/li>\n
  • Merkins can make doing jump rope more difficult<\/li>\n
  • Lace can do the fancy double under thingy<\/li>\n
  • Starfish is no quitter<\/li>\n<\/ul>\n

    Prayer Requests<\/strong><\/p>\n

      \n
    • Starfish’s folks<\/li>\n
    • BAM’s dad<\/li>\n
    • Cobra and our law enforcement folks<\/li>\n
    • New F3 babies on the way<\/li>\n<\/ul>\n

      Announcements<\/strong><\/p>\n

        \n
      • Q school at Alcatraz coming up this weekend<\/li>\n
      • State of the F3 region event in June, Jamison Park<\/li>\n
      • GreeNest Q and volunteers needed for 5\/15<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

        The QIC almost pulled a fartsack, but woke up at 0520 and was able to quickly get things together and head over to the AO (and not break too many traffic laws in the process) and get us started basically at 0530. Pax were gathered and getting a little nervous, but the Q already had […]<\/p>\n","protected":false},"author":113,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[154,1],"tags":[],"class_list":["post-15807","post","type-post","status-publish","format-standard","hentry","category-dbl-dutch","category-uncategorized"],"acf":{"q":"BAM","date":"05\/06\/21","pax":"Spam, Starfish (WD), Lace, BAM (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15807","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15807"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15807\/revisions"}],"predecessor-version":[{"id":15808,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15807\/revisions\/15808"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15807"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15807"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15807"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}