{"id":21082,"date":"2023-01-16T16:06:44","date_gmt":"2023-01-16T20:06:44","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21082"},"modified":"2023-01-16T16:06:44","modified_gmt":"2023-01-16T20:06:44","slug":"rings-of-power","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/01\/rings-of-power\/","title":{"rendered":"Rings of Power"},"content":{"rendered":"<p>YHC arrived early to the VI AO, it was dark and more like the land of Mordor than the Shire. I placed the weinkes in the new parking lot, trying to look discreet; didn\u2019t want someone to think I was placing bombs. Schneider and Singing Cowboy were just finishing up their EC run just after I has parked in the normal spot. Most of the rest of the PAX arrived just before start time and we started. I think this workout ruled us all, not a lot of chatter happening. The jumping exercises were especially killers.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x 16<\/li>\n<li>Abe Vigoda x 8<\/li>\n<li>Whirly with a Clap x 8<\/li>\n<li>Arm Swirly Things x 10<\/li>\n<li>Things Swirly Arms x 10<\/li>\n<li>Seal Claps x 10<\/li>\n<li>OH Claps x 10<\/li>\n<\/ul>\n<p>(Sorry Cherrypie but these are normal warm-ups for WEFOCO)<\/p>\n<p>&nbsp;<\/p>\n<p>The Thang<\/p>\n<ul>\n<li>Mosey to the new parking lot for the start of the modified Ring of Fire: Rings of Power<\/li>\n<li>5 stations with different exercises<\/li>\n<li>7 rings of Dwarf-lords, reps of 7: LBCs, WW2, Freddie Mercury, Penguin Crunches, Low Flutters, Hello (Low) Dolly, American Hammers<\/li>\n<li>9 rings of Mortal Men, reps of 9: Squats, Squat jumps, Copperhead Squat, Lunge, Jumping Lunge, Tie Fighters, Monkey Humpers, Monkey Jumpers, Gorilla Humpers<\/li>\n<li>3 rings of Elven-kings, increasing reps of 3, 6, 9, 12\u2026<\/li>\n<li>Narya, Ring of Fire: Burpees<\/li>\n<li>Vilya, Ring of Air: Plank Jacks<\/li>\n<li>Nenya, Ring of Water: Merkins<\/li>\n<li>After the first 3 trips around, YHC gave us a break with a lap around the parking lot. In total, we did 4 trips around.<\/li>\n<li>Mosey back to start.<\/li>\n<li>Last ring was the One Ring: Bear crawl ring of fire, YHC stopped us twice for a total of 20 merkins.<\/li>\n<li>Ended with some Mary.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-21081\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/01\/IMG-2052-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/01\/IMG-2052-300x225.jpg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/01\/IMG-2052-1024x768.jpg 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/01\/IMG-2052-768x576.jpg 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/01\/IMG-2052-1536x1152.jpg 1536w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/01\/IMG-2052-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Three Rings for the Elven-kings under the sky,<\/p>\n<p>Seven for the Dwarf-lords in their halls of stone,<\/p>\n<p>Nine for Mortal Men doomed to die,<\/p>\n<p>One for the Dark Lord on his dark throne<\/p>\n<p>In the Land of Mordor where the Shadows lie.<\/p>\n<p>One Ring to rule them all, One Ring to find them,<\/p>\n<p>One Ring to bring them all and in the darkness bind them<\/p>\n<p>In the Land of Mordor where the Shadows lie.<\/p>\n<p><strong>Annoucements<\/strong><\/p>\n<p>Starfish has Q at Bells and Whistles.<\/p>\n<p>Adobe says to get your F3 gear.<\/p>\n<p>60 minutes has Greenest on Saturday.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC arrived early to the VI AO, it was dark and more like the land of Mordor than the Shire. I placed the weinkes in the new parking lot, trying to look discreet; didn\u2019t want someone to think I was placing bombs. Schneider and Singing Cowboy were just finishing up their EC run just after [&hellip;]<\/p>\n","protected":false},"author":609,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-21082","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Subfloor","date":"1\/16\/2023","pax":"Adobe, Cruiser, Sea-man, Schneider, Starfish, Singing Cowboy, Harden, Cherrypie"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21082","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\/609"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21082"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21082\/revisions"}],"predecessor-version":[{"id":21085,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21082\/revisions\/21085"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21082"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21082"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21082"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}