{"id":21734,"date":"2023-04-11T19:51:08","date_gmt":"2023-04-11T23:51:08","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21734"},"modified":"2023-04-11T19:52:05","modified_gmt":"2023-04-11T23:52:05","slug":"the-rahm-bo","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/04\/the-rahm-bo\/","title":{"rendered":"The Rahm-Bo"},"content":{"rendered":"

After a LONG Spring Break and a TON of fartsacking, it was time to get back after it. And wouldn’t you know it, I had the Q at Parliament today! Would I ease back into things or would I just rip the band aid right off? I know all the PAX were anxious to find out…so let’s get started. But before we do, What the heck did you guys do with the Spring weather I left a week and a half ago?<\/strong> I mean, 35 degrees in the Gloom in April? Oh well….I know I know….<\/p>\n

\n

“Held Outdoors<\/strong> – Rain or Shine, Hot or Cold, we are out there “<\/em><\/p>\n<\/div>\n

Let the games begin:<\/p>\n

I thought, since we were coming off of The Masters week, and Jon Rahm took home the coveted Green Jacket…<\/p>\n

\"Happy<\/p>\n

why not do a play on words kind of exercise? I mean, his nickname is Rahmbo; he’s got a hockey sweater and all ( another thing in common with Happy Gilmore. ) SOOOO, I thought we could do an exercise called ” The Rahm-Bo”–See images below–. But, first things first, need a little Warm up.<\/p>\n

Warm-O-Rama:<\/strong> ( After the Mission Statement and 5 Core Principles, of course. )<\/p>\n

SSH – 20 IC<\/p>\n

Whirly w. Clap – 10 IC<\/p>\n

Abe Vagoda – 6 IC<\/p>\n

Planked for 20 seconds, then Plank Jack – 20 IC.<\/p>\n

Up Dog for 15 sec, Down Dog for 15 sec.<\/p>\n

Then I wanted to try a couple of new things…<\/em><\/p>\n

While still in Plank, we did what I could best describe as a Side Plank with an Air Punch ( not the best name; needs to be put to a vote..) 10 IC.<\/p>\n

Then, still holding Plank, we did what I could best describe as a Peter Parker with an actual Heel Tap? 10 IC.<\/p>\n

Already exhausted, it was time for the Main Event..<\/p>\n

 <\/p>\n

The THANG:<\/strong><\/p>\n

We all went to go grab some blocks. Set up two extra in the parking lot as markers.<\/p>\n

Told the PAX to grab a partner.<\/p>\n

First PAX stays behind and does as many reps of the called exercise as possible while the other PAX travels to the first cone. ( Method of travel was Bear Crawl to the block, and Lunge Walk back. )
\nExercises were as follows:<\/p>\n

300 Squats w. Blocks.<\/p>\n

200 Merkins<\/p>\n

100 Up-Downs ( Yup…I’m a man of my word. Burpees and running are stupid, so we try<\/em><\/strong> not to do stupid things at Parliament. )<\/p>\n

Once groups finish, do LBC’s until everyone else is done.<\/p>\n

— After like what seemed forever, all groups finally finished.. ( That sucked ).<\/p>\n

YHC had one more treat for the PAX.<\/p>\n

Someone asked, “What’s the 2nd Block for?” I’m glad they asked. Partners were then to wheelbarrow across the parking lot and back. ( Just for good measure. )<\/p>\n

— Put the blocks away; time for a few minutes of Mary.<\/p>\n

Mary:<\/strong><\/p>\n

20 Penguin Crunches – IC<\/p>\n

5 Mutton Crunches — Each Side – IC<\/p>\n

TIME<\/em><\/p>\n

COT:<\/strong><\/p>\n

Announcements-<\/p>\n

greeNest coming up this Saturday, still needs a Q.<\/p>\n

Clemmons Road Clean up this Saturday.<\/p>\n

Check Slack for all the deets.<\/p>\n

Prayer Requests-
\nNone spoken….YHC took us out.<\/p>\n

 <\/p>\n

NMM:<\/strong><\/p>\n

OUCH. Not smart.<\/p>\n

I think I should have eased back into it.<\/p>\n

But all you guys crushed it. Thank you for the push, especially Crash. I needed it.<\/p>\n

I do recall Cruiser saying something along the lines of “You didn’t think this out very well, did you?”<\/p>\n

It was a TON of reps.<\/p>\n

Great to see Super Trooper out in the Gloom….#Cotters.<\/p>\n

It’s always an honor to be out here with you men. Thank you for all you do.<\/p>\n

Until next time ( which could be Mayhem tomorrow…wink wink )<\/p>\n

Adobe—-OUT.<\/p>\n

\"\"\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

After a LONG Spring Break and a TON of fartsacking, it was time to get back after it. And wouldn’t you know it, I had the Q at Parliament today! Would I ease back into things or would I just rip the band aid right off? I know all the PAX were anxious to find […]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,80,116],"tags":[],"class_list":["post-21734","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-parliament","category-wefoco"],"acf":{"q":"Adobe","date":"4-11-23","pax":"Boomerang, Zima, Rubber Ducky, F3Schneider, Ziggy Stardust, Subfloor, Cruiser, Crash, Super Trooper, Adobe ( QIC )"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21734","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21734"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21734\/revisions"}],"predecessor-version":[{"id":21741,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21734\/revisions\/21741"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21734"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21734"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21734"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}