{"id":15890,"date":"2021-05-13T18:57:24","date_gmt":"2021-05-13T22:57:24","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15890"},"modified":"2021-05-13T18:57:24","modified_gmt":"2021-05-13T22:57:24","slug":"rock-your-body","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/05\/rock-your-body\/","title":{"rendered":"Rock Your Body"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"The B-52&#039;s - Rock Lobster (Official Music Video)\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/n4QSYx4wVQg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>Brisk temperatures across the Triad greeted the Pax this beautiful Thursday morning.<\/p>\n<p>On the way in, YHC saw that Sheetz had gas so a quick fill up was necessary.\u00a0 Still time to arrive to Jamison Park and see that no other Pax were there.\u00a0 Soon after, Rustbucket arrived in his Mercedes.\u00a0 Zima arrived by foot, apparently trying to conserve gas.<\/p>\n<p>&nbsp;<\/p>\n<p>We quickly gathered a rock, at which point Rustbucket commented that he thought this was a jump rope AO.\u00a0 YHC informed him that under no circumstances would we be jumping for 45 minutes straight.<\/p>\n<p>Mission Statement and 5 Core Principles were recited.<\/p>\n<p>&nbsp;<\/p>\n<p>20 seconds on<\/p>\n<p>10 seconds off<\/p>\n<p>Repeat for 8 cycles<\/p>\n<p>Then rest 1 minute<\/p>\n<p>&nbsp;<\/p>\n<p>First round:\u00a0 jump rope\/rock swings<\/p>\n<p>Second round:\u00a0 jump rope\/alt. lunges<\/p>\n<p>Third round:\u00a0 jump rope\/squats<\/p>\n<p>Fourth round: jump rope\/OHP<\/p>\n<p>&nbsp;<\/p>\n<p>Total time was almost 18 minutes.<\/p>\n<p>&nbsp;<\/p>\n<p>Time for DORA!<\/p>\n<p>One Pax perform 25 reps of exercise, while other 2 jump rope.<\/p>\n<p>Then next Pax performs 25 reps of exercise while other 2 jump rope.<\/p>\n<p>And so on.<\/p>\n<p>100 Curls<\/p>\n<p>200 Skull Crushers<\/p>\n<p>300 Squats<\/p>\n<p>&nbsp;<\/p>\n<p>And still some time for Mary. &#8211; LBCs, Mutton Crunches and Low flutter.<\/p>\n<p>&nbsp;<\/p>\n<p>DONE.<\/p>\n<p>Double Dutch is a solid workout.\u00a0 If you have not been out, you really need to.<\/p>\n<p>Today, YHC burned 576 calories, and was 3,5 for training effect &#8211; smack in the middle of aerobic.\u00a0 NICE<\/p>\n<p>On a related note, jumping rope is a lot harder than it looks.\u00a0 As with most things, practice makes it better.<\/p>\n<p>Thanks to Zima and Rustbucket for coming on out.<\/p>\n<p>I still do not know why that teacher parked immediately next to my car.\u00a0 Seriously, the entire lot was empty.<\/p>\n<p>We thought we had a Mutton sighting, but were mistaken.<\/p>\n<p>Playlist was songs that all had the word &#8220;rock&#8221; in the title.\u00a0 Rock Lobster was a crowd favorite.<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements\/Prayer Requests<\/p>\n<p>Q school is this Saturday &#8211; 7am at Alcatraz.\u00a0 Huck is leading.\u00a0 If you are looking for a beatdown, show up at 6.<\/p>\n<p>Blood drive is July 3.\u00a0 See D-Day for details or if you want to volunteer.<\/p>\n<p>Prayers for peace in Israel.<\/p>\n<p>&nbsp;<\/p>\n<p>YHC took us out.<\/p>\n<p>&nbsp;<\/p>\n<p>Thanks again to Zima and Rustbucket!<\/p>\n<p>&nbsp;<\/p>\n<p>Spamalot<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Brisk temperatures across the Triad greeted the Pax this beautiful Thursday morning. On the way in, YHC saw that Sheetz had gas so a quick fill up was necessary.\u00a0 Still time to arrive to Jamison Park and see that no other Pax were there.\u00a0 Soon after, Rustbucket arrived in his Mercedes.\u00a0 Zima arrived by [&hellip;]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[154],"tags":[],"class_list":["post-15890","post","type-post","status-publish","format-standard","hentry","category-dbl-dutch"],"acf":{"q":"Spamalot","date":"05\/13\/21","pax":"Rustbucket (WD), Zima (WB), Spamalot (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15890","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15890"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15890\/revisions"}],"predecessor-version":[{"id":15891,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15890\/revisions\/15891"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15890"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15890"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15890"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}