Froman and YHC arrived right at time so we quickly got started with the 6th Core principle before moving on:<\/p>\n
WARM UP<\/p>\n
Stretches (touching toes, up and down dogs)<\/p>\n
Whirleys, Arm Swirly Things, Seal Claps<\/p>\n
BLIMP to the Blocks<\/p>\n
(Burpees x 5, Lunges x 10, Imperial Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30)<\/p>\n
Most made it by second set<\/p>\n
THE THANG<\/p>\n
Partner Flap Jack<\/p>\n
Partner 1 does 20 reps of exercise while partner 2 does stationary cardio till first guy finishes reps. Flap jack 3 sets (60 reps total per PAX)<\/p>\n
1- Overhead Press\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 SSH<\/p>\n
2-Bent Over Rows\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Mountain Climbers<\/p>\n
3-Chest Press\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Freddie Mercs<\/p>\n
4-Squats\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 SSH<\/p>\n
PARTNERS FOR “21s”<\/p>\n
First partner does 1 rep, passes block to partner who does 2, pass back for 3, etc. up to 21 total<\/p>\n
CURLS<\/p>\n
encore request:<\/p>\n
SKULL CRUSHERS<\/p>\n
Return Blocks<\/p>\n
MARY:<\/p>\n
American Hammers \/ Low Flutters \/ Box Cutters \/ Low Dollies<\/p>\n
ANNOUNCEMENTS:<\/p>\n
Adobe doing double duty this week at Distillery (R) and Alcatraz (Sa)<\/p>\n
PRAYER REQUESTS<\/p>\n
For Giles and their family as they anticipate finally moving into their house on 8\/9. Good opportunity for 2nd F for any PAX able to help out.<\/p>\n
PAX were (mostly) good-natured about the crowd-pleasing 21s which YHC has been hoping to work in for some time.\u00a0 After working through the Curls to a classic rock soundtrack there was a call for an encore so figured Skull Crushers would be a good finale. Cruiser and Rudolph impressed all with their choice of the parliament coupon aka The Beast and pushed through in true F3 style! Solid work by all and a great group to help start the day!<\/p>\n","protected":false},"excerpt":{"rendered":"
Froman and YHC arrived right at time so we quickly got started with the 6th Core principle before moving on: WARM UP Stretches (touching toes, up and down dogs) Whirleys, Arm Swirly Things, Seal Claps BLIMP to the Blocks (Burpees x 5, Lunges x 10, Imperial Walkers x 15, Merkins x 20, Plank Jacks x […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80],"tags":[],"class_list":["post-19886","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Ziggy","date":"7\/26\/22","pax":"Boomerang, Abe Froman, Adobe, Cruiser, Burlap, Giles, Rudolph, Ziggy (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19886","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19886"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19886\/revisions"}],"predecessor-version":[{"id":19954,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19886\/revisions\/19954"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19886"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19886"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19886"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}