{"id":19732,"date":"2022-07-01T14:21:48","date_gmt":"2022-07-01T18:21:48","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19732"},"modified":"2022-07-01T14:21:48","modified_gmt":"2022-07-01T18:21:48","slug":"multiples-of-seven","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/07\/multiples-of-seven\/","title":{"rendered":"Multiples of Seven"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">Nine somewhat respectable gentlemen posted for exercises and tunes (tune list below) in multiples of seven.<span class=\"Apple-converted-space\">\u00a0 <\/span>It was more boring than WIB, and went something like this. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Warm up <\/span><\/p>\n<ul>\n<li class=\"p1\"><span class=\"s1\">7 burpees<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">14 Merkins <\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">21 walkers<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">28 squats<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">35 jack reachers<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">42 LBC OYO<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">49 SSH OYO<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">Run to Lido Deck, where we did the following: <\/span><\/p>\n<ol>\n<li class=\"p1\"><span class=\"s1\">7 burpees<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">14 Derkins <\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">21 gas pumps sitting on bench<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">28 step up (14 each)<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">35 dips<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">42 LBC<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">49 squats <\/span><\/li>\n<\/ol>\n<p><span class=\"s1\">Repeato until 3x total <\/span><\/p>\n<p><span class=\"s1\">Run to rocks, where we did the following: <\/span><\/p>\n<ol>\n<li class=\"p1\"><span class=\"s1\">7 burpees<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">14 OH Press<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">21 Bent row <\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">28 Merkins (one hand on rock, switch half way) <\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">35 curls <\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">42 squats with rock <\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">49 SSH<\/span><\/li>\n<\/ol>\n<p><span class=\"s1\">Goal was repeato 3x total, for a total of 7x sets, including warm up, but did not get that far!<\/span><\/p>\n<p><span class=\"s1\">NMM<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">So, Dday was our war baby at 50!<span class=\"Apple-converted-space\">\u00a0 <\/span>I am pretty sure that if the work out is this old, we earn Sr Citizens a discount at Chik-Fil-A on coffee at least! <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Great to see Dr. Toot out &#8211; knee brace and all, seems to be improving well and as usual was at it hard<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Lots of groans around the burpees, some elected to not do them!<span class=\"Apple-converted-space\">\u00a0 <\/span>As per usual, Green Acres was steady and completed all.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">And yes, I used cardboard.<span class=\"Apple-converted-space\">\u00a0 <\/span>It\u2019s a crutch when you are as out of shape as I am &#8211; the Pax can go at their own pace and all get a good workout.<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">Announcements <\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Blood drive July 16 &#8211; see Dday, or go to red c<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">July 4th &#8211; Hanes Park Convergence 7:30AM<span class=\"Apple-converted-space\">\u00a0 <\/span>FiA, F3 and kids all welcome<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Saturday July 2nd &#8211; IS converging at Purgatory, Lace has the Q<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">BOM:<span class=\"Apple-converted-space\">\u00a0 <\/span>Goofy took us out and included praise\/prayer concerns as noted below <\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">37 years for Dr Toot and M on Wed<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Thought I hard Green Acres say it was his and his M\u2019s 44th anniversary this week! <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Bevo\u2019s son in a hip high cast &#8211; prayers for physical and emotional Ned\u2019s <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Prayers for Giles and family <\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">Song selections and why multiples of 7 <\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s2\"><b><u>Seven<\/u><\/b><\/span><span class=\"s1\"> Bridges Road, Eagles<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Wanted Dead or Alive, Bon Jovi (was #<b><u>14<\/u><\/b> on Top 40 day I graduated from UNC in 1987) <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Stressed Out, <\/span><span class=\"s2\"><b><u>Twenty One<\/u><\/b> <\/span><span class=\"s1\">Pilots<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Bad Lands, Bruce Springsteen (Bruce was <\/span><span class=\"s2\"><b><u>28<\/u><\/b><\/span><span class=\"s1\"> when recorded)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Roll Me Away, Bob Seger (was #<\/span><span class=\"s2\"><b><u>35<\/u><\/b><\/span><span class=\"s1\"> on the Top 40 day I graduated from High School in 1983) <\/span><\/li>\n<li class=\"li1\"><span class=\"s2\"><b><u>42<\/u><\/b><\/span><span class=\"s1\">, Mumford and Sons<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Stone in Love, Journey (band is from San Francisco, Home of the <\/span><span class=\"s2\"><b><u>49<\/u><\/b><\/span><span class=\"s1\">ers) <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Other random songs<\/span>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">You Better You Bet, The Who<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">The Joker, Steve Miller Band <\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Nine somewhat respectable gentlemen posted for exercises and tunes (tune list below) in multiples of seven.\u00a0 It was more boring than WIB, and went something like this. Warm up 7 burpees 14 Merkins 21 walkers 28 squats 35 jack reachers 42 LBC OYO 49 SSH OYO Run to Lido Deck, where we did the following: [&hellip;]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-19732","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Goofy","date":"June 30, 2022","pax":"Ziggy Stardust, Boomerang, Argyle, Superfly, Dr. Toot, Dday (WB), Sgt Schultz, Green Acres (WD), and Goofy (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19732","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19732"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19732\/revisions"}],"predecessor-version":[{"id":19733,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19732\/revisions\/19733"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}