{"id":21515,"date":"2023-03-13T12:18:03","date_gmt":"2023-03-13T16:18:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21515"},"modified":"2023-03-13T12:18:03","modified_gmt":"2023-03-13T16:18:03","slug":"lines-and-circles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/03\/lines-and-circles\/","title":{"rendered":"Lines and Circles"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Driving home from the mountains yesterday, the plan for Monday\u2019s tIT workout came to YHC in a phrase: simple, like lines and circles. So it looked like this:<\/span><\/p>\n<p><span style=\"font-weight: 400\">Warm-O-Rama with the old favorites. On to the lines and circles:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Line: Dora on the basketball courts (you know, running a line from one end to the other)<\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">100 merkins\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">200 squats\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">300 LBC\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">Circle: Block Work (we stood in a circle)<\/span>\n<ul>\n<li>15 reps each of the following, then 10, then 5\n<ul>\n<li><span style=\"font-weight: 400\">Curls<\/span><\/li>\n<li><span style=\"font-weight: 400\">Bent Row<\/span><\/li>\n<li><span style=\"font-weight: 400\">Skull Crushers<\/span><\/li>\n<li><span style=\"font-weight: 400\">Over Head Press<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Line: The Back Peddle Routine<\/span>\n<ul>\n<li>Pax in a single file line. Guy in front does 15 squats while others hold Al Gore position. When done, Front Guy back peddles to the end of the line; new Front Guy takes over squats. Once all had gone, repeat-0 with 10 reps, then 5.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Circle: The High Planks Taps Routine<\/span>\n<ul>\n<li>Pax circle up, get in high plank. The first guy does 15 alternating single-count shoulder taps, and it goes around the circle while others hold high plank. Once all done, repeat-O with 10, then 5.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Last line: two laps of Peleton Running around the track.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Mary: Decreasing reps (15-10-5) of Heels, Penguins, Muttons, Crunchy Fogs and done.\u00a0<\/span><\/p>\n<p>##<\/p>\n<p><span style=\"font-weight: 400\">Announcements: Q School Sunday, 6:15. When your 1st F Q is also a professional teacher you know you\u2019ll have a good session.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Prayer requests: Starfish and Frostbite\u2019s family and the loss of Will, their son and brother.<\/span><\/p>\n<p>YHC took us out.<\/p>\n<p>##<\/p>\n<p><span style=\"font-weight: 400\">Wouldn\u2019t have been anywhere else this morning. Thanks for the time and the opportunity.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Driving home from the mountains yesterday, the plan for Monday\u2019s tIT workout came to YHC in a phrase: simple, like lines and circles. So it looked like this: Warm-O-Rama with the old favorites. On to the lines and circles: Line: Dora on the basketball courts (you know, running a line from one end to the [&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":[145],"tags":[],"class_list":["post-21515","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Wobegon","date":"3-13-2023","pax":"Frostbite, Green Acres, Schlitz, Crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21515","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=21515"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21515\/revisions"}],"predecessor-version":[{"id":21516,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21515\/revisions\/21516"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21515"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21515"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21515"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}