{"id":18334,"date":"2021-12-27T17:30:06","date_gmt":"2021-12-27T21:30:06","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18334"},"modified":"2021-12-27T17:30:06","modified_gmt":"2021-12-27T21:30:06","slug":"punk-rock-carols-and-lots-of-running","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/12\/punk-rock-carols-and-lots-of-running\/","title":{"rendered":"Punk Rock Carols and Lots Of Running"},"content":{"rendered":"<p>&#8220;There were some dark ones on there.&#8221;<\/p>\n<p>&#8220;Can we get a copy of the playlist?&#8221; (<a href=\"https:\/\/music.apple.com\/us\/playlist\/wobegon-weird-winter\/pl.u-BNA6rKNs6Mex6\">here you go<\/a>)<\/p>\n<p>Two things YHC heard regarding this morning&#8217;s playlist.\u00a0 Some of my favorites, all a little off the beaten path. The beatdown went like this:<\/p>\n<ul>\n<li>Three called exercises, 10 reps each. Repeat-O until the end of the song. The cards said this and we mostly stuck with it. Switched out a few of the &#8216;runs&#8217; for lunge walks, bear crawls, reverser lung walks to mix it up\/<\/li>\n<li>\n<table>\n<tbody>\n<tr>\n<td><span style=\"font-weight: 400\">10 Side Straddle Hops<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 merkins<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 LBCs<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400\">Run length of lot and back<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400\">10 Hillbillys<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Alt Shoulder Taps<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Heels\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400\">Run length of lot and back<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400\">10 Squats<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Seal Claps<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 American Hammers<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400\">Run length of lot and back<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400\">10 Toy Soldiers<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Over Head Claps<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 WW2s<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400\">Run length of lot and back<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400\">10 Alt Lunges<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Dry Docks<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Penguin Crunches<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400\">Run length of lot and back<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400\">10 Reserve Lunges<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Wide Merkins<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Crunchy Frogs<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400\">Run length of lot and back<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400\">10 Goblet Squats<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Parker Merkins<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Freddy Mercs<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400\">10 Burpees!!<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Box Cutters!<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Burpees<\/span><\/p>\n<p><em>If you are going to hear William Shatner and Henry Rollins sing &#8216;Jingle Bells&#8217;, why not burpee your way through it?<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Short Mary, ended with 5 OYO merkins and DONE.<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>7am workout on Christmas eve should, and now did happen! Way to step up, DQ!<\/li>\n<li>Convergence for 8th anniversary on January 8th! Hanes Park! Be there! 7am.<\/li>\n<li>Beverly&#8217;s 44 mile run in January<\/li>\n<li>Blood drive in February (see D-Day)<\/li>\n<\/ul>\n<p>Prayers:<\/p>\n<ul>\n<li>Covered Dish&#8217;s (member of Plunger&#8217;s F3 family in SC) wife has a resurgence of cancer.<\/li>\n<li>Prayers for Giles and his wife and family, hope to see him soon.<\/li>\n<\/ul>\n<p>Great group of men, honor to lead. May you be happy, healthy, and peaceful.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;There were some dark ones on there.&#8221; &#8220;Can we get a copy of the playlist?&#8221; (here you go) Two things YHC heard regarding this morning&#8217;s playlist.\u00a0 Some of my favorites, all a little off the beaten path. The beatdown went like this: Three called exercises, 10 reps each. Repeat-O until the end of the song. [&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":[1],"tags":[],"class_list":["post-18334","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Wobegon","date":"12-22-2021","pax":"Cruiser, High Cotton, Ink Spot, Zima, Workbench, Subfloor, Adobe, Drama Queen, Plunger, Wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18334","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=18334"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18334\/revisions"}],"predecessor-version":[{"id":18336,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18334\/revisions\/18336"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18334"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18334"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18334"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}