{"id":18406,"date":"2022-01-04T20:49:15","date_gmt":"2022-01-05T00:49:15","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18406"},"modified":"2022-01-04T20:49:15","modified_gmt":"2022-01-05T00:49:15","slug":"the-spirit-of-91","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/01\/the-spirit-of-91\/","title":{"rendered":"The Spirit of ’91"},"content":{"rendered":"

Everywhere I go, I see your ghost<\/em>
\nThe spirit of ’91<\/em>
\nYou said you loved me more than toast<\/em>
\nBut less than a staple gun.<\/em><\/p>\n

A beautiful bit of pop-punk poetry from the catchy-as-hell jam “More Than Toast<\/a>” by seminal East Bay band The Mr. T. Experience. The song, nor the band, does not have anything to do with the workout and the song was not on the “91: Rock Revolution<\/a>” playlist we listened to as we did the following, the line has just been stuck in YHC’s head all day.<\/p>\n

It went like this:<\/p>\n

Warm-o-Rama was normal, followed by two down-and-backs of Apollo Creed in the lot.<\/p>\n

Cardboard Tabata Time. Pick one of the 4 pieces of cardboard lined up by the covered area. Start the music. :30 on, :15 off. Perform the first of the 4 listed exercises till the bell, then rotate. Keep going. We all go through all 4 exercises on the 4 boards twice. The boards:<\/p>\n

    \n
  1. Plank<\/li>\n
  2. Low Plank<\/li>\n
  3. Superman<\/li>\n
  4. Right and Left Arm Raised Plank, alternate.<\/li>\n<\/ol>\n

     <\/p>\n

      \n
    1. Merkins<\/li>\n
    2. Wide Merkins<\/li>\n
    3. Diamond Merkins<\/li>\n
    4. Parker Merkins<\/li>\n<\/ol>\n

       <\/p>\n

        \n
      1. Squats<\/li>\n
      2. Alternating Lunges<\/li>\n
      3. Reverse Lunges<\/li>\n
      4. High Knees<\/li>\n<\/ol>\n

         <\/p>\n

          \n
        1. LBCs<\/li>\n
        2. Heels To Heaven<\/li>\n
        3. Freddy Mercury<\/li>\n
        4. American Hammer<\/li>\n<\/ol>\n

          Skip-Jump to the wall. Tabata resumes.<\/p>\n

          :30 of Jack Reachers, in People’s Chair. :15 of Side Straddle Hops. 4 Rounds.<\/p>\n

          Back to Start for round-robin Mary. Good choices.<\/p>\n

          Done.<\/p>\n

          COT:<\/p>\n

          Convergence this Saturday, 7 am at Hanes Park. Be there.<\/p>\n

          No prayer requests were spoken aloud.<\/p>\n

          YHC took us out with great thanks.<\/p>\n

          May you all be happy, healthy, and peaceful.<\/p>\n

           <\/p>\n","protected":false},"excerpt":{"rendered":"

          Everywhere I go, I see your ghost The spirit of ’91 You said you loved me more than toast But less than a staple gun. A beautiful bit of pop-punk poetry from the catchy-as-hell jam “More Than Toast” by seminal East Bay band The Mr. T. Experience. The song, nor the band, does not have […]<\/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-18406","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Wobegon","date":"1-4-2022","pax":"Transcript, Cruiser, Boomerang, Schneider, Wobegon.
          \r\n
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