{"id":22091,"date":"2023-06-06T06:48:40","date_gmt":"2023-06-06T10:48:40","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22091"},"modified":"2023-06-06T06:48:40","modified_gmt":"2023-06-06T10:48:40","slug":"the-diamond-deacs-and-all-the-runs","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/06\/the-diamond-deacs-and-all-the-runs\/","title":{"rendered":"The Diamond Deacs and All The Runs"},"content":{"rendered":"

WFU hung 15 runs on George Mason on Sunday, so we celebrated with 9 (approximate) 5-minute innings at the Estate this morning. The runs scored in each inning dictated the number of exercises.<\/p>\n

1st: Warm-O-Rama and mosey to lower lot<\/span><\/p>\n

2nd:\u00a03 Excercise: 10 reps each: LBC, Squat, Merkin. A lap around the lot, repeat-o.<\/span><\/p>\n

3rd: 5 runs, five exercises: Lunge Right, Lunge Let, Shoulder taps, Heels To Heaven, High Knees, Diamond Merkins. Lap again.<\/p>\n

4th: One run, one routine: The Arm Things Rotation Routine (The ATRR)<\/span><\/p>\n

    \n
  1. \n
      \n
    1. Arm Swirly both directions<\/span><\/li>\n
    2. Overhead Claps<\/span><\/li>\n
    3. Seal Claps<\/li>\n
    4. Night Clubs<\/span><\/li>\n
    5. Phelps<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

      Run to the end of the street, repeat-o.<\/p>\n

      5th: One run, one routine:\u00a0The Deconstructed Traveling Burpee (The DTB)<\/span><\/p>\n

        \n
      1. \n
          \n
        1. Squat<\/span><\/li>\n
        2. Plank<\/span><\/li>\n
        3. Merkin<\/span><\/li>\n
        4. Lunge Walk 4 steps (two on each leg)<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

          6th: No runs, so…we run! Slow mosey around the AO for five minutes.<\/p>\n

          7th: The Seventh Inning Stretch with Abe and some yoga moves (Hat tip to Spicoli). FYI, four runs scored.<\/span><\/p>\n

          8th: No runs, so we run the long way round back to Start for…<\/p>\n

          9th: Mary<\/p>\n

          Ballgame!<\/p>\n

          Prayer Requests: graduations, exams, and the ensuing family togetherness.<\/p>\n

          Go check out the Book Ferret,<\/a> the new bookstore in Robinhood, by Burke Street Pizza. Friends of Bams, The Nalls (Charlie used to work with YHC as well, good people! He posted to the ruck once, I think?) Anyway, go buy a book!<\/p>\n

          YHC took us out in thanks. Great morning; I appreciate the effort and fellowship.<\/p>\n","protected":false},"excerpt":{"rendered":"

          WFU hung 15 runs on George Mason on Sunday, so we celebrated with 9 (approximate) 5-minute innings at the Estate this morning. The runs scored in each inning dictated the number of exercises. 1st: Warm-O-Rama and mosey to lower lot 2nd:\u00a03 Excercise: 10 reps each: LBC, Squat, Merkin. A lap around the lot, repeat-o. 3rd: […]<\/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":[75],"tags":[],"class_list":["post-22091","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Wobegon","date":"6-6-2023","pax":"Ban, Starfish, Mutton, Crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22091","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=22091"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22091\/revisions"}],"predecessor-version":[{"id":22092,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22091\/revisions\/22092"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22091"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22091"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22091"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}