{"id":20849,"date":"2022-12-10T13:57:03","date_gmt":"2022-12-10T17:57:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20849"},"modified":"2022-12-10T13:58:18","modified_gmt":"2022-12-10T17:58:18","slug":"both-the-workout-and-the-music-were-either-horrible-or-amazing-open-to-interpretation","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/12\/both-the-workout-and-the-music-were-either-horrible-or-amazing-open-to-interpretation\/","title":{"rendered":"The Night Santa Went Crazy"},"content":{"rendered":"<p>The Q came in hot with under two minutes to spare. All good. Let&#8217;s go:<\/p>\n<p>Warm-O-Rama at what Pony Express described as &#8220;150X speed&#8221;.\u00a0 To be fair, the Q got up at 5:55 to drink coffee for 45 minutes before the workout.<\/p>\n<p>Mosey to tennis courts.<\/p>\n<p>Fire up the playlist, and explain the rules: perform the following: a trio of exercises, line drill AKA suicide drill, and on to the next group of three exercises.<\/p>\n<p>10 Side Straddle Hops<br \/>\n15 merkins<br \/>\n20 LBCs<\/p>\n<p>10 Hillbillys<br \/>\n15Alt Shoulder Taps<br \/>\n20 Heels<\/p>\n<p>10 Squats<br \/>\n15 Seal Claps<br \/>\n20 American Hammers<\/p>\n<p>10 Alt Lungs<\/p>\n<p>15 Dry Docks<\/p>\n<p>20 Penguin Crunches<\/p>\n<p>&nbsp;<\/p>\n<p>Done, Peleton run (pax missed the memo, drowned out by Voodoo Glow Skull&#8217;s version of <a href=\"https:\/\/www.youtube.com\/watch?v=KUgZOf5mjYw\"><em>Feliz Navidad ) <\/em><\/a>and mostly just ran to the rock pile.<\/p>\n<p>Partner Rock Work:<\/p>\n<ul>\n<li>Pax A: Hold Gobblet Squat with rock<\/li>\n<li>Pax B: 20 reps of the exercise.<\/li>\n<li>Flip flop until both do a total of 100 reps of:\n<ul>\n<li>Curls<\/li>\n<li>Over Head Press<\/li>\n<li>Skull Crushers<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Rocks up, move to the parking area by the deck<\/p>\n<p>Circle up. One pax calls an exercise, demonstrates with 5 reps, and takes a lap around the lot. The rest of us do the called exercise. Good selections! YHC called burpees, no one liked that.<\/p>\n<p>Ring Of Fire:<\/p>\n<p>Passing around the circle:<\/p>\n<ul>\n<li>5 monkey humpers<\/li>\n<li>10 Jack Reachers<\/li>\n<li>15 Squats<\/li>\n<li>5 Over Head Claps<\/li>\n<\/ul>\n<p>As William Shatner and Rollins Band gave us their rendition of <a href=\"https:\/\/www.youtube.com\/watch?v=maiEQSBN5Sc\"><em>Jingle Bells<\/em><\/a> we mosey to start for Mary.<\/p>\n<p>And done.<\/p>\n<p>COT:<\/p>\n<ul>\n<li>January 7th: 9 year Anniversary Workout and Reunion at Hanes Park, 7am<\/li>\n<li>GreeNest next week, last of the year, see Spicoli<\/li>\n<li>Undertow&#8217;s neighbor, dealing with ALS, supports walk event today<\/li>\n<li>Green Acres talked about his diagnosis of prostate cancer and treatment options in the coming months.We all know he&#8217;ll go in the fittest patient they have seen.<\/li>\n<li>Aging parents<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Glad everyone seemed to enjoy the workout and the selection of punky holiday tunes. Honor to lead, thanks for a great Saturday morning, boys.<\/p>\n<p>Bloodsport and I did two hours of Christmas shopping after Coffeeteria, so YHC is going to do absolutely nothing for the rest of the day.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Q came in hot with under two minutes to spare. All good. Let&#8217;s go: Warm-O-Rama at what Pony Express described as &#8220;150X speed&#8221;.\u00a0 To be fair, the Q got up at 5:55 to drink coffee for 45 minutes before the workout. Mosey to tennis courts. Fire up the playlist, and explain the rules: perform [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-20849","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Wobegon","date":"12-10-22","pax":"Pony Express, Drama Queen, Interference, Bam, Green Acres (WD), Superfly, Bloodsport (WB), Boomerang, Undertow, Lemming, Wobegon (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20849","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20849"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20849\/revisions"}],"predecessor-version":[{"id":20851,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20849\/revisions\/20851"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20849"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}