{"id":21351,"date":"2023-02-16T20:26:37","date_gmt":"2023-02-17T00:26:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21351"},"modified":"2023-02-16T20:26:37","modified_gmt":"2023-02-17T00:26:37","slug":"professional-jerks","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/02\/professional-jerks\/","title":{"rendered":"Professional Jerks"},"content":{"rendered":"

WARMUP.\u00a0\u00a0<\/b><\/p>\n

SSH, Burpees, Whirlies, Michael Phelps, Hillbillies<\/span><\/p>\n

 <\/p>\n

BEATDOWN.<\/b><\/p>\n

Each round builds on the previous round, but then comes back down (like the stairs of a temple).\u00a0 For example, the exercises in round #3 would be: 1-2-3-2-1.<\/span><\/p>\n

At the end of each round, do the entire abdominal circuit.\u00a0 SSH for your F3 brother to finish the round.<\/span><\/p>\n

 <\/p>\n

Exercises:<\/span><\/p>\n

    \n
  1. Rockees x 5<\/span><\/li>\n
  2. Side-to-Side Rock Merkins x 10<\/span><\/li>\n
  3. Thrusters x 15<\/span><\/li>\n
  4. Curls x 20<\/span><\/li>\n<\/ol>\n

     <\/p>\n

    Abs (with rock):<\/span><\/p>\n

      \n
    • Low Dollies x 20<\/span><\/li>\n
    • V-Ups x 20<\/span><\/li>\n
    • Heels to Heaven x 20<\/span><\/li>\n
    • Gas Pumps x 20<\/span><\/li>\n
    • WWIIs x 20<\/span><\/li>\n
    • Low Flutters x 20<\/span><\/li>\n<\/ul>\n

       <\/p>\n

      DONE.<\/b><\/p>\n

       <\/p>\n

      THOUGHTS.<\/b><\/p>\n

        \n
      • To get out of doing the rest of the workout, Giles creatively tried to knock out his own tooth with his rock.\u00a0 But before he succeeded, he quickly realized his plan would be foiled by the dentist who was standing less than 5 feet in front of him.<\/span><\/li>\n
      • Palin talks a lot.<\/span><\/li>\n
      • To avoid posting this morning, one PAX crossed at least 3 state lines last night.<\/span><\/li>\n
      • Don\u2019t ask a professional jerk to reach into your pocket and grab your tiny weinke.<\/span><\/li>\n
      • The Q would like to apologize (kind of, but not really, but a little) for spouting snarky comments at the PAX who were not using their rocks.<\/span><\/li>\n
      • The Q should heed his own declaration that every man posts in the gloom for his own (and potentially different than other\u2019s) reason.\u00a0 As long as that reason is fulfilled, then mission accomplished.<\/span><\/li>\n
      • Will the above statement stop the Q from being a Napoleonic a-hole?\u00a0 Chances are quite slim.\u00a0 Oh well.<\/span><\/li>\n<\/ul>\n

         <\/p>\n

        ANNOUNCEMENTS:<\/b><\/p>\n

          \n
        • Per D-Day \u2026 Blood drive on Saturday.\u00a0 Sign up DAMMIT!<\/span><\/li>\n
        • The tooth doc needs some sign ups for WIB Qs.<\/span><\/li>\n
        • Happy Birthday to Jean Autrey.<\/span><\/li>\n<\/ul>\n

           <\/p>\n

          PRAYERS:<\/b><\/p>\n

            \n
          • Aging mothers.<\/span><\/li>\n
          • New mothers\u2026 and fathers.<\/span><\/li>\n<\/ul>\n

             <\/p>\n

            Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

            WARMUP.\u00a0\u00a0 SSH, Burpees, Whirlies, Michael Phelps, Hillbillies   BEATDOWN. Each round builds on the previous round, but then comes back down (like the stairs of a temple).\u00a0 For example, the exercises in round #3 would be: 1-2-3-2-1. At the end of each round, do the entire abdominal circuit.\u00a0 SSH for your F3 brother to finish […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,85],"tags":[],"class_list":["post-21351","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Zima","date":"2\/16\/23","pax":"Giles, Green Acres, D-Day, Root Canal, Undertow, Palin, Boomerang, Superfly, Wobegon, Doublewide, The Singing Cowboy, Mutton, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21351","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21351"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21351\/revisions"}],"predecessor-version":[{"id":21352,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21351\/revisions\/21352"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21351"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21351"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21351"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}