{"id":17480,"date":"2021-10-20T12:19:29","date_gmt":"2021-10-20T16:19:29","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17480"},"modified":"2021-10-20T12:19:29","modified_gmt":"2021-10-20T16:19:29","slug":"100","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/10\/100\/","title":{"rendered":"100!"},"content":{"rendered":"<p>The temperature was cool, the park was dark. Some headlights pulled over into the Y parking lot, those who knew what&#8217;s up rolled into the park lot and circled up.<\/p>\n<p><span style=\"font-weight: 400\">Warm-O-Rama was your standard.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Mosey to Track:<\/span><\/p>\n<p><span style=\"font-weight: 400\">Today\u2019s theme: the number <strong>100<\/strong>.<\/span><\/p>\n<p>First up: Track Work<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Run half lap: 20 merkins<\/span><\/li>\n<li><span style=\"font-weight: 400\">Run second half: 20 Mountain Climbers<\/span><\/li>\n<li><span style=\"font-weight: 400\">Repeat for a total of 100 each. ( so 5 full laps)<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Next up: Legs and Shoulders<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Lunge walk 10 steps each side<\/span><\/li>\n<li><span style=\"font-weight: 400\">Perform 10 squats<\/span><\/li>\n<li><span style=\"font-weight: 400\">Perform 10 Carolina dry docks\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">Complete this cycle 10 times.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Now&#8230;on to the Lightning Round!<\/span><\/p>\n<p><span style=\"font-weight: 400\">Called IC:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400\">10 Plank Jacks<\/span><\/li>\n<li><span style=\"font-weight: 400\">10 Monkey Humpers<\/span><\/li>\n<li><span style=\"font-weight: 400\">10 Peter Parker<\/span><\/li>\n<li><span style=\"font-weight: 400\">10 Parker Peter<\/span><\/li>\n<li><span style=\"font-weight: 400\">10 Parker Merkins (YHC was unaware of the ban on Lace created exercise at this AO. Oh well.)<\/span><\/li>\n<li><span style=\"font-weight: 400\">10 Copper Headed Squats<\/span><\/li>\n<li><span style=\"font-weight: 400\">10 Over Head Claps<\/span><\/li>\n<li><span style=\"font-weight: 400\">10 Seal Claps (Note: not Bear Claps. Do we have Bear Claps? If not, why not?)<\/span><\/li>\n<li><span style=\"font-weight: 400\">10 Toy Soldiers<\/span><\/li>\n<li><span style=\"font-weight: 400\">10 Burpees (OYO)<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Mosey back for Mary:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400\">25 LBC<\/span><\/li>\n<li><span style=\"font-weight: 400\">25 American Hammer<\/span><\/li>\n<li><span style=\"font-weight: 400\">25 Penguin Crunch<\/span><\/li>\n<li><span style=\"font-weight: 400\">25 Big Boy SIt-Ups<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">10 bonus Mary Merkins OYO.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Total:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400\">100 merkins (not counting the 10 bonus Mary Merkins)<\/span><\/li>\n<li><span style=\"font-weight: 400\">100 mountain climbers<\/span><\/li>\n<li><span style=\"font-weight: 400\">100 lunges, each leg.<\/span><\/li>\n<li><span style=\"font-weight: 400\">100 squats<\/span><\/li>\n<li><span style=\"font-weight: 400\">100 Carolina dry docks<\/span><\/li>\n<li><span style=\"font-weight: 400\">100 assorted legs\/arms\/shoulders exercises<\/span><\/li>\n<li><span style=\"font-weight: 400\">100 assorted abs exercises<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">COT:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Spicoli with the Q Saturday at the Mother Ship<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Prayers for family members struggling with addiction and how to best handle this.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Prayer for aging family members dealing with memory loss<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">YHC took us out with GREAT gratitude for this group and the push this morning. Welcome to Tinker from Ohio, in town to do some consulting work with Reynolda House&#8211;he specializes in museums and older buildings (of which Reynolda is both!) Hope to see him back next time.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The temperature was cool, the park was dark. Some headlights pulled over into the Y parking lot, those who knew what&#8217;s up rolled into the park lot and circled up. Warm-O-Rama was your standard.\u00a0 Mosey to Track: Today\u2019s theme: the number 100. First up: Track Work Run half lap: 20 merkins Run second half: 20 [&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":[82],"tags":[],"class_list":["post-17480","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Wobegon","date":"10-20-2021","pax":"Razzie, Tinker (visiting from Ohio), Spicoli, Lamb Chop, Litter Box, Wobegon."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17480","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=17480"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17480\/revisions"}],"predecessor-version":[{"id":17481,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17480\/revisions\/17481"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}