{"id":22419,"date":"2023-08-23T15:22:26","date_gmt":"2023-08-23T19:22:26","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22419"},"modified":"2023-08-23T15:40:03","modified_gmt":"2023-08-23T19:40:03","slug":"return-of-the-funk-part-2","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/08\/return-of-the-funk-part-2\/","title":{"rendered":"Return of the Funk, Part 2"},"content":{"rendered":"<ul>\n<li>YHC led 14 strong for an hour of Fun(k) &#8211; partner up and switch exercises after each song strategically ends.<\/li>\n<\/ul>\n<div><\/div>\n<ul>\n<li>Warmorama &#8211; &#8220;Early in the morning&#8221; mosey to the back of the church where we did SSH, Abe, Whirley w\/ clap, Hillbillies and Imp. Walkers to start.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Next, &#8220;Papa was a rollin&#8217; Stone&#8221; and 3 groups of PAX lined single file, flipped a tire, down for burpees, next person flips and repeat. Continue until their turn in rotation again.\u00a0 3 passes down and back were performed.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Returned to start with &#8220;Kung Fu Fighting&#8221; &#8211; series of creative Daniel Son (crane kicks) and punches for extra credit while partner ran to edge of gravel and back<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Next, &#8220;Brick House&#8221; while performing block curl + overhead raise (partner running down and back)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>A fan favorite (Zima hate was well appreciated as complement): &#8220;Rapper&#8217;s Delight&#8221; I said-a hip, hop, the hippie, the hippie To the hip hip hop-a you don&#8217;t stop the rock<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Naturally performing Murder Bunnies from one end of back parking lot to the other made perfect sense to YHC!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>We then took an interlude and ran an Indian Run around the entire building while listening to &#8220;Apache&#8221; .. Jump On It!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Upon return to the back, YHC felt it was time to &#8220;Drop A Bomb&#8221; on these fine PAX.\u00a0 Dive bombers while partner ran down\/back<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Next, if we weren&#8217;t fly enough, it was time to get Super-Fly, block press from flat back while moving straight arms side to side (best modification of a two handed chest fly), partner ran down\/back<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>YHC was starting to think the PAX wanted to revolt, but instead suggested Let&#8217;s Stay Together, which seemed to calm the atmosphere.\u00a0 Rev Al Greene inspired holding Al Gore while partner did 5 pullups and returned.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>As time was nearing its end we all Got Down on It with some Blockees \/ partner run<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>No Funky workout would be complete without a little Rick James, so the Super Freaks in all of us worked out some Alabama Prom dates before moving into Mary.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>James Brown took us out with what we were all thinking, &#8220;I feel good,&#8221; as the PAX should have been after this morning.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>A near perfect 1:00:00 worth of continuous hits from yesteryear.<\/li>\n<\/ul>\n<div><\/div>\n<ul>\n<li>Welcome 2 new FNGs &#8211; Swifty and Influencer!<\/li>\n<\/ul>\n<ul>\n<li>TClaps <img decoding=\"async\" class=\"an1\" src=\"https:\/\/fonts.gstatic.com\/s\/e\/notoemoji\/15.0\/1f44f_1f3fb\/32.png\" alt=\"\ud83d\udc4f\ud83c\udffb\" data-emoji=\"\ud83d\udc4f\ud83c\udffb\" aria-label=\"\ud83d\udc4f\ud83c\udffb\" \/> \u00a0to Swifty for doubling down without his @Transcript showing up.<\/li>\n<\/ul>\n<ul>\n<li>A pleasure to lead you all.\u00a0 Until next time&#8230;<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>YHC led 14 strong for an hour of Fun(k) &#8211; partner up and switch exercises after each song strategically ends. Warmorama &#8211; &#8220;Early in the morning&#8221; mosey to the back of the church where we did SSH, Abe, Whirley w\/ clap, Hillbillies and Imp. Walkers to start. &nbsp; Next, &#8220;Papa was a rollin&#8217; Stone&#8221; and [&hellip;]<\/p>\n","protected":false},"author":653,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,112],"tags":[],"class_list":["post-22419","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp"],"acf":{"q":"Madoff","date":"8\/19\/2023","pax":"Adobe, Rudolph Zima Subfloor Crash Rubber Ducky Drip Sea-Man Ziggy Stardust Bullwinkle Cruiser Swifty(FNG) Influencer(FNG)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22419","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\/653"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22419"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22419\/revisions"}],"predecessor-version":[{"id":22425,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22419\/revisions\/22425"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22419"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22419"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22419"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}