{"id":16360,"date":"2021-06-22T09:14:21","date_gmt":"2021-06-22T13:14:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16360"},"modified":"2021-06-22T09:14:21","modified_gmt":"2021-06-22T13:14:21","slug":"expect-the-unexpected-at-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/06\/expect-the-unexpected-at-parliament\/","title":{"rendered":"Expect the Unexpected at Parliament"},"content":{"rendered":"<p>Warm-O-Rama:<\/p>\n<p>No SSH\u2019s were performed<\/p>\n<ul>\n<li>Whirly with the clap<\/li>\n<li>Abe Vigoda<\/li>\n<li>Arm Swirlies Fwd and<\/li>\n<li>Hillbillies<\/li>\n<li>Hamstring stretch<\/li>\n<li>Various other stretches from your 6<\/li>\n<li>Cobra stretch<\/li>\n<li>Bent Leg Body Twist<\/li>\n<li>Seal Claps<\/li>\n<li>Overhead Claps<\/li>\n<li>Calf stretch<\/li>\n<\/ul>\n<p>The Thang<\/p>\n<p>Lunge walk or Toy Soldier to blocks. Grab a block and walk to curbs at breezeway and line up facing the cars.<\/p>\n<ul>\n<li>Overhead Press<\/li>\n<li>Curls<\/li>\n<li>Dead Lifts<\/li>\n<li>Chest Press<\/li>\n<li>Lat Pullovers<\/li>\n<li>Squats<\/li>\n<li>Skullcrushers<\/li>\n<li>Monkey Humpers<\/li>\n<\/ul>\n<p>Lunge walk to cars and back<\/p>\n<p>Repeat-O on the exercises then Carioca or B-ball defense slide down and back.<\/p>\n<p>John Cusack blocks back to their resting place but we stopped at the red minivan parked on the side for 10 OYO curls and overhead press. \u00a0Continue to dumpster and stop for 10 more OYO curls and overhead press. \u00a0Finally return the blocks and walk back for Mary.<\/p>\n<p>MARY<\/p>\n<ul>\n<li>LBCs (called by YHC)<\/li>\n<li>Protractor (called by 60 Minutes)<\/li>\n<li>Burpees (called by the dumb Australian hunting weapon)<\/li>\n<li>Some Jane Fonda crap I couldn\u2019t do (called by Crash)<\/li>\n<li>Mutton Crunches (called by Ziggy)<\/li>\n<li>Did I skip Harden because I can\u2019t remember what Mary exercise he called<\/li>\n<li>Sit-ups Sgt. Schultz style (called by Sgt. Schultz, duh)<\/li>\n<\/ul>\n<p>FIN<\/p>\n<p>CoT\/Announcements\/Prayer Requests<\/p>\n<ul>\n<li>Convergence July 3<\/li>\n<li>No #VI on 7\/5, Converge at The Iron Throne. \u00a0Also a DD opportunity earlier that AM<\/li>\n<li>Prayers for B.A.M. and family on the passing of his father.<\/li>\n<\/ul>\n<p>The dumb Australian hunting weapon took us out.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama: No SSH\u2019s were performed Whirly with the clap Abe Vigoda Arm Swirlies Fwd and Hillbillies Hamstring stretch Various other stretches from your 6 Cobra stretch Bent Leg Body Twist Seal Claps Overhead Claps Calf stretch The Thang Lunge walk or Toy Soldier to blocks. Grab a block and walk to curbs at breezeway and [&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":[80,116],"tags":[],"class_list":["post-16360","post","type-post","status-publish","format-standard","hentry","category-parliament","category-wefoco"],"acf":{"q":"Sour Mash","date":"6\/22\/21","pax":"Boomerang, Harden, 60 Minutes, Crash, Sgt. Schultz, Ziggy Stardust, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16360","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=16360"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16360\/revisions"}],"predecessor-version":[{"id":16362,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16360\/revisions\/16362"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16360"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16360"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16360"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}