{"id":19616,"date":"2022-06-14T07:12:17","date_gmt":"2022-06-14T11:12:17","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19616"},"modified":"2022-06-14T07:12:17","modified_gmt":"2022-06-14T11:12:17","slug":"humid-hills-and-multiples-of-6","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/06\/humid-hills-and-multiples-of-6\/","title":{"rendered":"Humid hills and multiples of 6"},"content":{"rendered":"<p>Waiting to see if we would have typical Parliament numbers but with Ziggy out the carpool van didn&#8217;t show so 6 settled in for a humid warmarama:<\/p>\n<p>Warm-a-rama:<\/p>\n<p>SSH x 20<\/p>\n<p>Abe Vigoda x 6<\/p>\n<p>Pretzel Stretch 5 seconds each side x 2<\/p>\n<p>Hillbillies x 20<\/p>\n<p>Arm Swirleys front\/back x 16 each<\/p>\n<p>Overhead clap x 15<\/p>\n<p>Michael Phelps x 10<\/p>\n<p>The Thang:<\/p>\n<p>Karaoke to wall flap jacking half way, wall sits, fast feet x 20 in cadence, rebound drill x 20 in cadence<\/p>\n<p>Apollo Creed back to blocks and select a block and walk down to basketball court.<\/p>\n<p>The following was repeated with the following reps 6, 12, 18, 12, 6<\/p>\n<ul>\n<li>Curls<\/li>\n<li>OH Press<\/li>\n<li>Kettle Bell Swings<\/li>\n<li>Bench Press<\/li>\n<li>Skull Crushers<\/li>\n<\/ul>\n<p>Karaoke or Apollo Creed across basketball court<\/p>\n<p>3 burpees and then walk across playground and bear crawl up hill &#8211; repeato with next rep set<\/p>\n<p>After all 5 rounds we went to the track and completed a lap of continuous movement (Apollo Creed, Karaoke, Back pedaling, skipping). Took blocks back and were out of time.<\/p>\n<p>Announcements: Schmedfest coming end of August, July 4th convergence<\/p>\n<p>Prayer requests: DQ has a first cousin whose spouse passed away Mary Evelyn, bless the family. Flopper at JROTC camp in SC<\/p>\n<p>YHC took us out.<\/p>\n<p>Always a pleasure working with these men. Two double respects in our midst with DQ &amp; Boomerang reminding us how it is done. Subfloor is a hard worker and never complains and gets after it every time. Old reliable Schneider is present and must hold a record for number of posts as he is consistent 5 days a week and always works hard. Good to see 60 Minutes out and bringing it on a humid Tuesday.<\/p>\n<p>Always a pleasure,<\/p>\n<p>Sea-Man<\/p>\n<p>Chris Cornett<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Waiting to see if we would have typical Parliament numbers but with Ziggy out the carpool van didn&#8217;t show so 6 settled in for a humid warmarama: Warm-a-rama: SSH x 20 Abe Vigoda x 6 Pretzel Stretch 5 seconds each side x 2 Hillbillies x 20 Arm Swirleys front\/back x 16 each Overhead clap x [&hellip;]<\/p>\n","protected":false},"author":603,"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-19616","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Sea-Man","date":"6\/14\/22","pax":"Drama Queen, Boomerang, Schneider, 60 Minutes, Subfloor, Sea-Man"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19616","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\/603"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19616"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19616\/revisions"}],"predecessor-version":[{"id":19617,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19616\/revisions\/19617"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}