{"id":2201,"date":"2017-08-22T23:00:15","date_gmt":"2017-08-22T23:00:15","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2201"},"modified":"2017-08-22T23:00:15","modified_gmt":"2017-08-22T23:00:15","slug":"13-pax-parliament-in-session","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/08\/13-pax-parliament-in-session\/","title":{"rendered":"13 Pax = #Parliament in Session"},"content":{"rendered":"<p>No new guys so dispensed with most disclaimers although we did welcome two Pax for whom it was just their second time. Welcome! YHC asked the Pax to focus on their form during the workout.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<p><strong>\u00a0\u00a0<\/strong> &#8211; SSH, Imperial Storm Troopers, Merkins, Mountain Climbers, Abe Vigodas, Arm Swirly Things<\/p>\n<p><strong>Tables\/Benches<\/strong><\/p>\n<ul>\n<li>10x Erkins in cadence<\/li>\n<li>15 step-ups each leg OYO<\/li>\n<li>10x Derkins in cadence<\/li>\n<li>10x Dips in cadence<\/li>\n<li>10 box jumps OYO<\/li>\n<li>20x Freddy Mercurys<\/li>\n<\/ul>\n<p>Repeato 2x. YHC believed multiple 10 counts were needed &#8211; DQ believed they were excessive<\/p>\n<p><strong>Exercises En Route to the Basketball Court<\/strong><\/p>\n<ul>\n<li>Lunge walk from tables\/benches to concrete blocks and bricks<\/li>\n<li>Perform Jack Reachers with blocks and bricks while walking to the court<\/li>\n<li>We left them 1\/2 down the hill and finished the route performing Toy Soldiers<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><strong>Basketball Court<\/strong><\/p>\n<ul>\n<li>Pax were lucky as time constrained the amount of pain YHC intended to inflict on the court. What pain there was went as follows:<\/li>\n<li>Partner Carry across court and back<\/li>\n<li>50 LBCs<\/li>\n<li>Flapjack<\/li>\n<\/ul>\n<p>We then picked up our blocks and bricks and performed j reachers, curls, and &#8211; for those with bricks &#8211; some flys. Return implements and mosey to parking lot for Mary<\/p>\n<p><strong>Mary<\/strong> = heels to heaven and then we were out of time.<\/p>\n<p>____________________________<\/p>\n<p><strong>Circle of Trust: \u00a0<\/strong>remembered Schmedfest (which DQ will MC! (&#8220;worth the price of admission right there&#8221;)), soldiers who were killed in accident yesterday, sister with cancer, job interview for son, other unspoken F3 family and health issues. YHC took us out with the above, thanks for F3, and an appeal to the Almighty for His intended peace on this planet<\/p>\n","protected":false},"excerpt":{"rendered":"<p>No new guys so dispensed with most disclaimers although we did welcome two Pax for whom it was just their second time. Welcome! YHC asked the Pax to focus on their form during the workout. Warm-O-Rama \u00a0\u00a0 &#8211; SSH, Imperial Storm Troopers, Merkins, Mountain Climbers, Abe Vigodas, Arm Swirly Things Tables\/Benches 10x Erkins in cadence [&hellip;]<\/p>\n","protected":false},"author":228,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-2201","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Swiss Miss","date":"8\/22\/2017","pax":"Bulldog, Harden, Sourmash, Sgt. Schultz, Mia, Discount Double-Check, Schneider, Sassy, Boomerang, Bunion, Musk, Drama Queen"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2201","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\/228"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2201"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2201\/revisions"}],"predecessor-version":[{"id":2203,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2201\/revisions\/2203"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2201"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2201"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2201"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}