{"id":16994,"date":"2021-08-25T21:23:50","date_gmt":"2021-08-26T01:23:50","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16994"},"modified":"2021-08-25T21:23:50","modified_gmt":"2021-08-26T01:23:50","slug":"the-iron-throne-bonepony","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/08\/the-iron-throne-bonepony\/","title":{"rendered":"The Iron Throne &amp; Bonepony"},"content":{"rendered":"<p>On Monday, 12 PAX cut the humidity with a knife while enjoying some unique tunes from the 90s rock band, Bonepony &#8211; including some crowd favorites such as Poor Boy Blues, Feast of Life, and Voodoo Banjo.\u00a0 Also, wanted to give a shout out to @Crash for helping navigate the picnic bench\u00a0 \/ paver task for the Sherwood PTA!<\/p>\n<p>The beatdown was in typical @Lace fashion (you vs. you) and went something like this:<\/p>\n<p><strong>Warm-o-Rama:<\/strong> (a handful of in cadence-based warm-ups) followed by some essential stretching for those of us that realize touching our toes has become as much a chore as doing a few burpees.\u00a0 And yes, there was a slight timed variance on the Copperhead Squats @Palin.<\/p>\n<p><strong>Dynamic Warm-o-Rama<\/strong>: Quick Mosey to the center courtyard picnic tables for a little Tabata (40 seconds \/ 10 sec off; x3 sets) including the following:<\/p>\n<ul>\n<li>Right Leg Step-up<\/li>\n<li>Dips<\/li>\n<li>Left Leg Step-up<\/li>\n<li>Erkins<\/li>\n<\/ul>\n<p>Mosey continued around the school, integrated some uphill lunges, dodging a few speed bumps, some DB drills and ended at the playground for the Workout.<\/p>\n<p><strong>The Thang<\/strong>: Nothing better than the American Ladder&#8230; that is a beatdown countdown in even (10, 8, 6, 4, 2) and odd (9,7,5,3,1) with the following exercise sets, followed by a lap around the track.<\/p>\n<ul>\n<li>Pullups<\/li>\n<li>Squats<\/li>\n<li>LBCs<\/li>\n<li>Merkins<\/li>\n<li>American Hammer<\/li>\n<\/ul>\n<p>There were nothing but shouts for joy at the announcement of the Thang&#8230; until the fibers of the latissimus dorsi began to shout a few other things.\u00a0 This ended with a quick mosey back to the flagpole.<\/p>\n<p><strong>Mary<\/strong>: Whenever you are leaving your mark, that is a nicely darkened, saline-based body outline on the concrete, that is the sign of success for any PAX&#8230; and perhaps better that it isn&#8217;t a spray-paint outline of your body on the ground.\u00a0 That said, following the below Mary, the above was indeed present.<\/p>\n<ul>\n<li>Penguin crunch<\/li>\n<li>Mutton cruch<\/li>\n<li>Box cutter (timed in such a despicable manner &#8211; including @VanGogh and @Bam pain countdowns)<\/li>\n<li>Freddy Merc&#8217;s<\/li>\n<\/ul>\n<p>And while breakfast wasn&#8217;t provided (Moons-over-my-Hammy), we finished with some dedicated stretches to welcome in the new day.<\/p>\n<p><strong>COT<\/strong>: Prayers for WSFCS as the kiddos get rolling for the new academic year; Prayers for @Boomerang&#8217;s sister.<\/p>\n<p><strong>NMM<\/strong>:<\/p>\n<ul>\n<li>There was just a slight breach of etiquette with the term Copperhead Squat called out by @Palin; however for those that have ever encountered a Copperhead, I would be surprised if 1) they saw it squat and 2) the recoil is a bit more dynamic&#8230; that said, if you happen upon a Copperhead, please place it in an opaque bucket with a lid and leave it on @Palin&#8217;s doorstep.<\/li>\n<li>@Bam was surprisingly quiet&#8230; or I couldn&#8217;t hear him with the Jambox strategically placed close to me&#8230; or perhaps my wife is right and I just don&#8217;t hear very well.<\/li>\n<li>Thanks for the keys @Crash and for @Bluto reminding me over the weekend&#8230; although he failed to show<\/li>\n<\/ul>\n<p><strong>Announcements<\/strong>:<\/p>\n<ul>\n<li>The Shmed&#8230; go online and check it out, sign-up, and help a great cause&#8230; posted on F3 site and on Slack<\/li>\n<li>The Iron Throne T-shirt orders are due in 1 week&#8230; please go online and order&#8230; haven&#8217;t met the needed number quite yet.<\/li>\n<li>9\/11 Stair Climb at Truist&#8230; it is more than just remembering, it is about what we stand for&#8230;<\/li>\n<\/ul>\n<p>@Lace Out.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On Monday, 12 PAX cut the humidity with a knife while enjoying some unique tunes from the 90s rock band, Bonepony &#8211; including some crowd favorites such as Poor Boy Blues, Feast of Life, and Voodoo Banjo.\u00a0 Also, wanted to give a shout out to @Crash for helping navigate the picnic bench\u00a0 \/ paver task [&hellip;]<\/p>\n","protected":false},"author":168,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,145],"tags":[],"class_list":["post-16994","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"@Lace","date":"August 23, 2021","pax":"@VanGogh @Zima @Palin @BAM @Crash @GreenAcres @Woodpecker @MichaelBolton @Airbag @Greenspan @Prospector @Lace @WhomeverElseIMissed"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16994","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\/168"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16994"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16994\/revisions"}],"predecessor-version":[{"id":16995,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16994\/revisions\/16995"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16994"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16994"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}