{"id":21168,"date":"2023-01-26T16:27:49","date_gmt":"2023-01-26T20:27:49","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21168"},"modified":"2023-01-26T16:27:49","modified_gmt":"2023-01-26T20:27:49","slug":"nice-gloves","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/01\/nice-gloves\/","title":{"rendered":"Nice Gloves"},"content":{"rendered":"<p>A wet parking lot greeted YHC and eight other men.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Abe Vigoda, Stretches<\/p>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>Apollo Creed down the parking lot, mosey to play set.<\/p>\n<ul>\n<li>Pull-ups x 15<\/li>\n<\/ul>\n<p>Mosey to rock pile; pick a medium-sized rock (unless you\u2019re Palin or Green Acres).\u00a0 Commence Tabata alternating upper body and abs, 30 seconds on, 10 second off.<\/p>\n<ul>\n<li>Curls<\/li>\n<li>ISTs<\/li>\n<li>OH Press<\/li>\n<li>Crunchy Frogs<\/li>\n<li>Upright Rows<\/li>\n<li>Side Crunch \u2013 Left<\/li>\n<li>Bent-over rows<\/li>\n<li>Side Crunch \u2013 Right<\/li>\n<li>1-arm merkins \u2013 Left<\/li>\n<li>Low Flutters<\/li>\n<li>1-arm merkins \u2013 Right<\/li>\n<li>WW2s<\/li>\n<li>Dive Bombers<\/li>\n<li>Dying Cockroach<\/li>\n<li>Diamond Merkins<\/li>\n<li>Heels to Heaven<\/li>\n<li>Side to Side Merkins<\/li>\n<li>Gas Pumps<\/li>\n<\/ul>\n<p>Repeato<\/p>\n<p>Mosey home, with a pit stop for 1-set of max pullups, for 2 minutes of Mary which consisted of Superman \/ Banana.<\/p>\n<p>Finished.<\/p>\n<p><strong><u>Announcements &amp; Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Lamb Chop and M baby arrived safe and healthy!<\/li>\n<li>Transcript\u2019s friend Cain was killed last week in a random shooting, and his (Transcript\u2019s) wife\u2019s health. Pray for fellowship, be the fellowship, that he needs.<\/li>\n<li>Blood Drive 2\/18. D-Day and Splash are coordinating.<\/li>\n<\/ul>\n<p>YHC took us out.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Doublewide appeared for the sheer purpose of judging YHC\u2019s promised \u201ceclectic\u201d playlist. He went home disappointed, not because the playlist isn\u2019t great, but because the speaker died.<\/li>\n<li>Ziggy discreetly popped into the launch circle during stretchy time; we looked up and there he was, ready to work.<\/li>\n<li>Argyle had awesome red globes. His fingers weren\u2019t getting cold.<\/li>\n<li>Someone mentioned at launch about not laying down on the wet pavement. Sorry about that guys.<\/li>\n<li>Wobegon and Bam the Runner dragged YHC along for a pleasant EC 2 miler prior to launch.<\/li>\n<li>Green Acres was pleased by the additional pullups on the exit. Gotta please the site-Qs.<\/li>\n<li>Palin was subdued.<\/li>\n<li>Good to see Giles (it\u2019s been a minute) who had the pleasure of being beside the subdued Palin during Tabata.<\/li>\n<li>Boom left with YHC\u2019s towel, speaker, keys, and water bottle. Please leave them at the ROCC lost and found.<\/li>\n<\/ul>\n<p>Thanks for the opportunity, Green Acres.\u00a0 Boomerang took the keys to the ROCC lost and found with the rest of YHC\u2019s stuff.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A wet parking lot greeted YHC and eight other men. Warmarama: SSHs, Abe Vigoda, Stretches The Thang Apollo Creed down the parking lot, mosey to play set. Pull-ups x 15 Mosey to rock pile; pick a medium-sized rock (unless you\u2019re Palin or Green Acres).\u00a0 Commence Tabata alternating upper body and abs, 30 seconds on, 10 [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-21168","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"","date":"1\/26\/23","pax":"Boomerang, Bam, Wobegon, Argyle, Giles, Palin, Green Acres, Doublewide, Ziggy Stardust, Greenspan "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21168","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21168"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21168\/revisions"}],"predecessor-version":[{"id":21169,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21168\/revisions\/21169"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21168"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21168"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21168"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}