{"id":20584,"date":"2022-11-02T20:55:18","date_gmt":"2022-11-03T00:55:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20584"},"modified":"2022-11-02T20:55:18","modified_gmt":"2022-11-03T00:55:18","slug":"jumping-rope-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/11\/jumping-rope-parliament\/","title":{"rendered":"Jumping Rope @ Parliament"},"content":{"rendered":"<p>10 gathered on the first day of November to see what ol&#8217; Burnsy had in store on the west side of town. It went a little something like this:<\/p>\n<p>WoR: Standard fare<\/p>\n<p>Walk to grab a block and bring it back to the parking lot, form a circle around the speaker. YHC had a weinke of 11 exercises that we went through 30s at a time with a 10s rest. During each exercise, one pax would jump rope for the duration of the 30s and then pass the rope clockwise around the circle.<\/p>\n<p>The weinke:<\/p>\n<ul>\n<li>curls<\/li>\n<li>goblet squats<\/li>\n<li>american hammer<\/li>\n<li>overhead press<\/li>\n<li>bent over row<\/li>\n<li>calf raises<\/li>\n<li>mountain climbers<\/li>\n<li>skull crushers<\/li>\n<li>block swing<\/li>\n<li>high plank<\/li>\n<li>burpees<\/li>\n<\/ul>\n<p>After 4 full rounds we returned the blocks and came back to finish up with some Mary in the same 30s\/10s pattern. I think we did lbcs, low flutters, freddie mercs, muttons both sides, and a high plank. Might have missed one or two.<\/p>\n<p>Great getting out west to see some of the WeFoCo-ers that I don&#8217;t get to see as much anymore.<\/p>\n<p>Convergence coming up on Sat 11\/26 @ Speas, Q School beforehand. GreeNest this weekend.<\/p>\n<p>Prayer requests for my sister-in-law and for the Hanson family.<\/p>\n<p>Burns out.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>10 gathered on the first day of November to see what ol&#8217; Burnsy had in store on the west side of town. It went a little something like this: WoR: Standard fare Walk to grab a block and bring it back to the parking lot, form a circle around the speaker. YHC had a weinke [&hellip;]<\/p>\n","protected":false},"author":450,"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-20584","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Burns","date":"11.1.22","pax":"Starfish, Ziggy Stardust, Abe Froman, Schneider, Subfloor, Boomerang, Pony Express, Offsides, Crash, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20584","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20584"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20584\/revisions"}],"predecessor-version":[{"id":20585,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20584\/revisions\/20585"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20584"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20584"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20584"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}