{"id":19114,"date":"2022-04-04T13:52:26","date_gmt":"2022-04-04T17:52:26","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19114"},"modified":"2022-04-04T13:52:26","modified_gmt":"2022-04-04T17:52:26","slug":"seven-minutes-of-fun","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/04\/seven-minutes-of-fun\/","title":{"rendered":"Seven Minutes of “Fun”"},"content":{"rendered":"

Enroute to Kentucky last fall for the Bourbon Chase, Huckleberry played the following clip about relay races being \u201cfun\u201d for van #1: https:\/\/www.youtube.com\/watch?v=EL1hLU_LBvs&t=24s<\/p>\n

YHC tried to recreate the sense of fun this morning for the seven pax who joined me at the Iron Throne.<\/p>\n

Warmrama:<\/u><\/strong><\/p>\n

SSHs, Abe Vigodas, not Whirlies, standing hammies, up\/down dawg combo<\/p>\n

The Thang:<\/u><\/strong><\/p>\n

Mosey around the front of the school to the back of the school to the new cinder blocks (thanks, Crash!).\u00a0 Hoist a block and carry it to the playground.\u00a0 Instructions were then given:<\/p>\n

Timer would be set for 7 minutes.\u00a0 Two exercises per round with required reps beginning at 2 for exercise A, 4 for exercise B, 6 for exercise A, 8 for exercise B, and so on up to 24 reps of exercise B, time permitting.\u00a0 If you complete the 24-rep cycle, run a lap and plank for the 6.\u00a0 If time expires, run a lap and await instructions for the next round.\u00a0 Exercises were:<\/p>\n\n\n\n\n\n\n\n\n
<\/td>\nExercise A<\/td>\nExercise B<\/td>\n<\/tr>\n
Round 1<\/td>\nPull-Ups<\/td>\nWindshield Wipers (DC)<\/td>\n<\/tr>\n
Round 2<\/td>\nDive Bombers<\/td>\nLunges (DC)<\/td>\n<\/tr>\n
Round 3<\/td>\nMerkins<\/td>\nScissor Kicks (DC)<\/td>\n<\/tr>\n
Round 4<\/span><\/td>\nCurls<\/span><\/td>\nPenguin Crunch (DC)<\/span><\/td>\n<\/tr>\n
Round 5<\/span><\/td>\nWW1s<\/span><\/td>\nMonkey Humpers<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Mosey home for Mary:<\/p>\n

WW1s, Gas Pumps, Cheesesteak Penguin Crunches<\/p>\n

Time.<\/p>\n

Announcements:<\/u><\/strong><\/p>\n

The Shmed 5k, August 28th<\/sup>.\u00a0 All proceeds to benefit Crisis Control.<\/p>\n

NMM:<\/u><\/strong><\/p>\n

    \n
  • The Q was prepared to go easy this morning; then Cherry Pie arrived and opened his mouth. We didn\u2019t hear much from him after the workout commenced.\u00a0 Hopefully he had as much fun as the rest of us.<\/li>\n
  • Van Gogh questioned what the blocks were for mid-workout after we had used them for windshield wipers and as a heavy thing to carry; clearly not satisfied, he was seen post-workout fulfilling the round of curls.<\/li>\n
  • Lace and Green Acres blazed through and were seen planking together multiple times. \u00a0 Green Acres was representing the Carolina family this morning.<\/li>\n
  • Ziggy and YHC worked together to avoid rolling ankles in the divots on the track. Next community service action will be to bring a load of gravel to the AO and fill in the holes.<\/li>\n
  • Good to see Rust Bucket who was driving a vehicle that was decidedly not rusty. He\u2019s about to make his warm-weather migration to the northern climes.\u00a0 Say hey before he leaves.<\/strong><\/li>\n<\/ul>\n

    Thanks for the keys, Crash.\u00a0 They are with my cinder block.\u00a0 Good job restocking the AO.<\/p>\n

    Prayer Requests<\/u>:\u00a0 <\/strong><\/p>\n

      \n
    • Ukraine<\/li>\n
    • Giles\u2019s family.<\/li>\n<\/ul>\n

      YHC took us out.<\/p>\n

       <\/p>\n

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

      Enroute to Kentucky last fall for the Bourbon Chase, Huckleberry played the following clip about relay races being \u201cfun\u201d for van #1: https:\/\/www.youtube.com\/watch?v=EL1hLU_LBvs&t=24s YHC tried to recreate the sense of fun this morning for the seven pax who joined me at the Iron Throne. Warmrama: SSHs, Abe Vigodas, not Whirlies, standing hammies, up\/down dawg combo […]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-19114","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"","date":"4\/4\/2022","pax":"Green Acres, Ziggy Stardust, Crash, Rust Bucket, Cherry Pie, Van Gogh, Lace, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19114","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19114"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19114\/revisions"}],"predecessor-version":[{"id":19116,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19114\/revisions\/19116"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}