{"id":20706,"date":"2022-11-21T08:03:01","date_gmt":"2022-11-21T12:03:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20706"},"modified":"2022-11-21T08:03:01","modified_gmt":"2022-11-21T12:03:01","slug":"iron-throne-thanksgiving-parade","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/11\/iron-throne-thanksgiving-parade\/","title":{"rendered":"Iron Throne Thanksgiving Parade"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-20707\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/11\/tgiving-2022-float-gif-2.gif\" alt=\"\" width=\"200\" height=\"200\" \/><\/p>\n<p>The pax assembled for a workout inspired by Macys Thanksgiving Day parade.<br \/>\nUpbeat blues musical theme.<\/p>\n<p><strong>Warmup<\/strong><\/p>\n<p>SSH x 20, IST x 12, Abe Vigoda x 6, Hillbillies x 12, Whirly w\/a clap x 12, AST x 13, Michael Phelps x 12<\/p>\n<p>Mosey and grab a block, circle up further from the loud heat pumps in bus lot.<\/p>\n<p><strong>Workout<\/strong> (mostly 45 sec so of each, or 20 of each)<\/p>\n<p>12 of 31 floats in this year&#8217;s parade &#8230; you can read about them <a href=\"https:\/\/www.macys.com\/social\/parade\/lineup\/floats\/2500\">here<\/a><\/p>\n<ul>\n<li>Geoffrey giraffe\u2019s dance party\n<ul>\n<li>SSH<\/li>\n<li>Moroccan night clubs<\/li>\n<li>Mucho leg-o\n<ul>\n<li>Narrow squat<\/li>\n<li>Regular squat<\/li>\n<li>Wide squat<\/li>\n<li>Bonne blair x~10 dc (iron mike)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>People of first light\n<ul>\n<li>Run lot<\/li>\n<li>Star on the tree (Elf on a shelf) 10 each side<\/li>\n<\/ul>\n<\/li>\n<li>Baby shark\n<ul>\n<li>Starfish jump<\/li>\n<li>Jaws \u2013 up\/down front clap 10 each direction<\/li>\n<li>Shark week celebration workout\n<ul>\n<li>20 side to side lunges<\/li>\n<li>20 side leg raises<\/li>\n<li>20 leg raises (h2h)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Supersized Slumber\n<ul>\n<li>V ups<\/li>\n<li>Nolan ryans<\/li>\n<li>Supermans<\/li>\n<\/ul>\n<\/li>\n<li>The Wondership\n<ul>\n<li>900 slices of bread fly into the sky<\/li>\n<li>26 slices in a loaf\n<ul>\n<li>Bent row x 26<\/li>\n<li>Overhead press x 26<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Sesame Street\n<ul>\n<li>Run around the neighborhood,<\/li>\n<li>Curls by the dumpster<\/li>\n<\/ul>\n<\/li>\n<li>Big red shoe\n<ul>\n<li>Ronald mcdonald\n<ul>\n<li>Size 266 shoe<\/li>\n<\/ul>\n<\/li>\n<li>2 blockees<\/li>\n<li>6 burpees<\/li>\n<li>6 high knees dc<\/li>\n<\/ul>\n<\/li>\n<li>Big turkey spectacular\n<ul>\n<li>Overhead clap<\/li>\n<li>Rosalitas<\/li>\n<li>Block swings<\/li>\n<\/ul>\n<\/li>\n<li>\u00a0Birds of a feather stream together (peacock)\n<ul>\n<li>Run around track &#8211; to swing sets<\/li>\n<\/ul>\n<\/li>\n<li>Blues clues\n<ul>\n<li>Blueberries (burpees) 10<\/li>\n<li>Doggie paddle (alternating leg and arm in cadence)<\/li>\n<li>Underdog (supine pull up on swing x20)<\/li>\n<\/ul>\n<\/li>\n<li>Santas sleigh\n<ul>\n<li>Group bear crawl one end of lot to other<\/li>\n<\/ul>\n<\/li>\n<li>Tom turkey<\/li>\n<\/ul>\n<p><strong>Mary<\/strong><\/p>\n<p>Penguin crunch x 10, ring of fire x 7, american hammer x 20, box cutter x 20, finish<\/p>\n<p><strong>Announcements \/ COT<\/strong><\/p>\n<p>This Thurs 7 am Speas with green acres<br \/>\nSat 26th Purgatory convergence @ Speas 7 am<br \/>\nRiver oaks xmas convergence Dec 24<br \/>\nHanes Park Convergence Dec 31<br \/>\nFrostbite is taking over the conspiracy Q<\/p>\n<p>Prayers for Lamb Chop, Five Dollar Footlong, Schlitz families all with 2.0&#8217;s on the way.<\/p>\n<p>Took us out with Psalm 100 for Thanksgiving.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The pax assembled for a workout inspired by Macys Thanksgiving Day parade. Upbeat blues musical theme. Warmup SSH x 20, IST x 12, Abe Vigoda x 6, Hillbillies x 12, Whirly w\/a clap x 12, AST x 13, Michael Phelps x 12 Mosey and grab a block, circle up further from the loud heat pumps [&hellip;]<\/p>\n","protected":false},"author":571,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,145],"tags":[],"class_list":["post-20706","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Crash","date":"11\/21\/2022","pax":"Ziggy Stardust, Frostbite, Lamb Chop, Van Gogh, Crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20706","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\/571"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20706"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20706\/revisions"}],"predecessor-version":[{"id":20709,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20706\/revisions\/20709"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20706"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}