{"id":16616,"date":"2021-07-13T20:43:08","date_gmt":"2021-07-14T00:43:08","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16616"},"modified":"2021-07-13T21:00:26","modified_gmt":"2021-07-14T01:00:26","slug":"counting-down-at-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/07\/counting-down-at-parliament\/","title":{"rendered":"Counting Down at Parliament"},"content":{"rendered":"<p>Happy to be out at Parliament this morning with a strong group of guys.\u00a0 No running promise, no running delivered. It went like this.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<p>Side Straddle Hops, Walker, Abe, Whirly, Calf Stretch, you know.<\/p>\n<p><strong>The Thang<\/strong><\/p>\n<p>To the blocks. grab one and circle up.\u00a0 Crash, ever the gentleman, offers to take the only remaining block, the big one. He may have ended up regretting it.<\/p>\n<p>Three exercises, called number, OYO.<\/p>\n<p>20 each:<\/p>\n<ul>\n<li>Curls\/American Hammer\/Plank Jacks<\/li>\n<li>Skull Crushers\/LBCs\/Peter Parkers<\/li>\n<li>Bent Rows\/Heavy Freddy\/Mountain Climbers<\/li>\n<\/ul>\n<p>Back to the top, 15 reps.<\/p>\n<p>Then again&#8230;10 reps&#8230;then 5. Blocks up.<\/p>\n<p>To the tables!<\/p>\n<p>10 alternating step-ups, 10 squats, 10 high knees.<\/p>\n<p>9 alternating step-ups, 9 squats, 10 high knees.<\/p>\n<p>8 alternating step-up, 8 squats, 8 high knees.<\/p>\n<p>&#8230;.on down to 1.<\/p>\n<p>To the wall!<\/p>\n<p>Hold people&#8217;s chair on Q&#8217;s count, bear crawl to end of lot, merkins of the same count. 20 was the count.<\/p>\n<p>Jack Reachers on W&#8217;s count, lunge walk to end of lot, squats of the same count. 20 was the count.<\/p>\n<p>Repeat-0 both, 15 counts.<\/p>\n<p>Back to Start for Mary.<\/p>\n<p>Good variety, ending with 10 merkins OYO.<\/p>\n<p>Time!<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>Money from Charlotte turned 80 and POSTED yesterday. Dang, y&#8217;all. &#8220;May we all be like Money when we grow up.&#8221;<\/li>\n<li>Greennest this Saturday, 9-11, see Starfish.<\/li>\n<\/ul>\n<p>Prayer Requests:<\/p>\n<ul>\n<li>Starfish&#8217;s wife and mom (wife taking care of mom in OK)<\/li>\n<li>Fender&#8217;s wife&#8217;s family, grandmother is towards the end of her time.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>All these guys gave impressive effort this morning.\u00a0 Seeing this mix of longtimers (good to see Swiss Miss again, the headband returns.) and newer pax (Giles impresses each time I see him), Hats and Ayes and Respects&#8230;much to be thankful for here in the Dash Pax. Let each other know.<\/p>\n<p>YHC took us out, hoping we are all more prepared for the day&#8217;s coming moments.<\/p>\n<p>Honored,<\/p>\n<p>Wobegon<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Happy to be out at Parliament this morning with a strong group of guys.\u00a0 No running promise, no running delivered. It went like this. Warm-O-Rama Side Straddle Hops, Walker, Abe, Whirly, Calf Stretch, you know. The Thang To the blocks. grab one and circle up.\u00a0 Crash, ever the gentleman, offers to take the only remaining [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-16616","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Wobegon","date":"7-13-2021","pax":"Starfish, Boomerang (WD), Fender, Ziggy Stardust, Goofy, Sour Mash, Crash,  Giles, Swiss Miss (WB), Harden and Schneider for a run and Mary"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16616","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16616"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16616\/revisions"}],"predecessor-version":[{"id":16618,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16616\/revisions\/16618"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}