{"id":22538,"date":"2023-09-19T15:16:11","date_gmt":"2023-09-19T19:16:11","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22538"},"modified":"2023-09-19T15:16:11","modified_gmt":"2023-09-19T19:16:11","slug":"parliamentary-mc-bose","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/09\/parliamentary-mc-bose\/","title":{"rendered":"Parliamentary MC \/ Bose"},"content":{"rendered":"<p>Best temperatures yet of the post-summer season, with a beautiful, star-filled sky, awaited the 11 pax who entered the chambers this morning.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, \u00a0Abe Vigodas, Down\/Upward Dog stretches, Dive Bombers, Cherry Pies<\/p>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>First up was the \u201cHammer Time\u201d routine set to MC Hammer\u2019s \u201cYou Can\u2019t Touch This\u201d.<\/p>\n<ul>\n<li>Every time Hammer says, \u201cCan\u2019t Touch This\u201d = Burpee (25 in total, but they came in groups)<\/li>\n<li>\u201cBreak It Down\u201d = American Hammers<\/li>\n<li>\u201cStop, Hammer Time\u201d = Back on your feet<\/li>\n<li>Carioca back &amp; forth for the remainder of the song.<\/li>\n<\/ul>\n<p>Then, mosey to block pile.\u00a0 Carry chosen block to other side of dumpsters where 2 rows of 3 \u201clegit\u201d orange cones awaited the pax.\u00a0 Each cone was 10 yards apart.\u00a0 Routine was to perform 15 reps of the called exercise at each cone, then carry your block, however you choose, to the next cone.\u00a0 Continue until time is called, i.e. pax arms begin to fall off and \/ or YHC\u2019s phone alarm goes off.\u00a0 Exercises were:<\/p>\n<ul>\n<li>Upright rows<\/li>\n<li>KB Swings<\/li>\n<li>Bent-over rows<\/li>\n<li>Overhead Press<\/li>\n<li>Goblet Squats<\/li>\n<li>Curls<\/li>\n<\/ul>\n<p>Alarm went off at 0600.\u00a0 We moseyed back to the tables for 5 layers of dips x 10 (IC, so x 20), interlaced with the following OYO, x 10.<\/p>\n<ul>\n<li>R-L Step Ups<\/li>\n<li>L-L Step Ups<\/li>\n<li>Derkins<\/li>\n<li>Erkins<\/li>\n<\/ul>\n<p>Mosey back to launch for 10 minutes(!) of Mary.\u00a0 Called exercises were:<\/p>\n<ul>\n<li>Cobra Crunch x 10 (IC)<\/li>\n<li>Low Flutter x 10 (IC)<\/li>\n<li>Low Plank ~45 seconds<\/li>\n<li>Freddy Mercury x 10 (IC)<\/li>\n<li>Side crunch \u2013 right x 10 (IC)<\/li>\n<li>Alabama Glute Bridge x 10 (IC)<\/li>\n<li>Side crunch \u2013 left x 10 (IC)<\/li>\n<li>Low Plank ~45 seconds<\/li>\n<li>Freddy Mercury x 10 (IC)<\/li>\n<li>Dying Cockroach x 10 (IC)<\/li>\n<li>Gas Pumps x 10 (IC)<\/li>\n<li>Low Plank ~45 seconds<\/li>\n<li>Freddie Mercury x 10 (IC)<\/li>\n<\/ul>\n<p>Time.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>YHC borrowed Boomerang\u2019s speaker as YHC\u2019s #1 speaker was stolen out of the parking lot of Salem Baptist while attending my daughter\u2019s volleyball game, and speaker #2 is in the Pilot sitting in the Charlotte airport parking deck. Boom\u2019s speaker put out great acoustics and was as heavy as one of our blocks.\u00a0 Boom said it was good for throwing through windows.<\/li>\n<li>Harden and Sour Mash got started early due to needing to leave early. Strong work, men.<\/li>\n<li>Ziggy and Boom kept YHC company around the circuit, entertaining YHC with their obvious observations of corporate academia.<\/li>\n<li>The pax were uncertain of whether Turnover was telling us his age, or his number of children during COT.<\/li>\n<li>Adobe is the absolute bomb with stickers (just see the back of VG\u2019s F150 for a sampling). Talk to the man if you want an awesome Iron Pax sticker even if, like YHC, you haven\u2019t done the workouts.\u00a0 Adobe also dominated the workout like a piece of art.<\/li>\n<li>YHC intended to join Schneider for the weekly EC run, but neglected to appropriately set the alarm. Schneider was on point.<\/li>\n<li>SeaMan and Cruiser sailed through the workout, moving through the block circuit together at a good clip.<\/li>\n<li>The circuit provided amble opportunity for 2<sup>nd<\/sup> F and proximity for the MC to be heard by the Q.<\/li>\n<\/ul>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Street cleanup in Clemmons this weekend. Harden is <em>not<\/em> in charge or responsible in any way.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Huckleberry\u2019s son.<\/li>\n<li>YHC\u2019s family grieving loss of father-in-law \/ kids\u2019 grandfather.<\/li>\n<\/ul>\n<p>YHC took us out thanking the SkyQ for the morning and the men surrounding me.<\/p>\n<p>Thanks for the keys, Adobe!\u00a0 I think I mistakenly handed them to Boomerang when returning his speaker.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Best temperatures yet of the post-summer season, with a beautiful, star-filled sky, awaited the 11 pax who entered the chambers this morning. Warmarama: SSHs, \u00a0Abe Vigodas, Down\/Upward Dog stretches, Dive Bombers, Cherry Pies The Thang First up was the \u201cHammer Time\u201d routine set to MC Hammer\u2019s \u201cYou Can\u2019t Touch This\u201d. Every time Hammer says, \u201cCan\u2019t [&hellip;]<\/p>\n","protected":false},"author":472,"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-22538","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"","date":"9\/19\/23","pax":"Schneider, Sour Mash, Harden, Turnover, Cruiser, Adobe, Drama Queen, Ziggy Stardust, SeaMan, Boomerang, Greenspan (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22538","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22538"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22538\/revisions"}],"predecessor-version":[{"id":22539,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22538\/revisions\/22539"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22538"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22538"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22538"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}