{"id":19392,"date":"2022-05-11T15:55:40","date_gmt":"2022-05-11T19:55:40","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19392"},"modified":"2022-05-11T15:55:40","modified_gmt":"2022-05-11T19:55:40","slug":"can-you-keep-a-secret","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/05\/can-you-keep-a-secret\/","title":{"rendered":"Can You Keep a Secret"},"content":{"rendered":"

21!\u00a0 Count’em boys!\u00a0 21 freaking PAX at Parliament!!<\/strong><\/span><\/h3>\n

 <\/p>\n

WARMARAMA. <\/b>SSH, Michael Phelps, Whirlies<\/span><\/p>\n

 <\/p>\n

THE BEATDOWN.<\/b><\/p>\n

 <\/p>\n

Do one set each of the Strength exercise and the Abs exercise and then carry the weight (cinder block, kettle bell, garden edging, etc) about 50 yards.\u00a0 Do 5 \u201cblockees\u201d and carry the weight back.\u00a0 Proceed to the next set of Strength + Ab exercises.\u00a0 Rinse and Repeat.\u00a0<\/span><\/p>\n

 <\/p>\n\n\n\n\n\n\n\n\n
<\/td>\nSTRENGTH<\/b> x 15<\/span><\/td>\n+<\/b><\/td>\nABS<\/b> x 25<\/span><\/td>\nBlockees<\/span><\/p>\n

x 5<\/span><\/td>\n<\/tr>\n

\u27a3<\/span><\/td>\nFront Raises<\/span><\/td>\n+<\/span><\/td>\nBox Cutters<\/span><\/td>\n<\/tr>\n
\u27a3<\/span><\/td>\nOverhead Presses<\/span><\/td>\n+<\/span><\/td>\nWWIIs<\/span><\/td>\n<\/tr>\n
\u27a3<\/span><\/td>\nAlpos<\/span><\/td>\n+<\/span><\/td>\nLow Dollies<\/span><\/td>\n<\/tr>\n
\u27a3<\/span><\/td>\nCurls<\/span><\/td>\n+<\/span><\/td>\nGas Pumps<\/span><\/td>\n<\/tr>\n
\u27a3<\/span><\/td>\nTricep Presses<\/span><\/td>\n+<\/span><\/td>\nPulse Ups<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

DONE.<\/b><\/p>\n

 <\/p>\n

ANNOUNCEMENTS:<\/b><\/p>\n

    \n
  • ROCC 5K at River Oaks this Saturday.\u00a0 If you do a triple down (Supermax + Alcatraz + 5K), Van Gogh will donate $33 to City Lights Ministries.<\/span><\/li>\n
  • Parliament needs new blocks.\u00a0 Why do cinder blocks keep disappearing from elementary schools?\u00a0 Is that weird to anyone else?<\/span><\/li>\n<\/ul>\n

     <\/p>\n

    Ponch brought his special blend of prayers from Lake Norman to take us out.<\/span><\/p>\n

     <\/p>\n

    Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

    21!\u00a0 Count’em boys!\u00a0 21 freaking PAX at Parliament!!   WARMARAMA. SSH, Michael Phelps, Whirlies   THE BEATDOWN.   Do one set each of the Strength exercise and the Abs exercise and then carry the weight (cinder block, kettle bell, garden edging, etc) about 50 yards.\u00a0 Do 5 \u201cblockees\u201d and carry the weight back.\u00a0 Proceed to […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,80],"tags":[],"class_list":["post-19392","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-parliament"],"acf":{"q":"Zima","date":"2\/10\/22","pax":"Abe Froman, Schneider, Starfish, Van Gogh, SGT Schultz, Turnover, Ziffel, Hansel, Huckleberry, Tonka, Cruiser, Ziggy Stardust, 60 Minutes, Ponch (DR), Boomerang, Sour Mash, Drama Queen, Adobe, Workbench, Tarzan, Zima (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19392","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19392"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19392\/revisions"}],"predecessor-version":[{"id":19396,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19392\/revisions\/19396"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19392"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19392"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19392"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}