{"id":23079,"date":"2024-01-31T08:38:24","date_gmt":"2024-01-31T12:38:24","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23079"},"modified":"2024-01-31T08:38:24","modified_gmt":"2024-01-31T12:38:24","slug":"tour-de-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/01\/tour-de-parliament\/","title":{"rendered":"Tour de Parliament"},"content":{"rendered":"<p class=\"p1\">9 PAX toured the Parliament AO with a trip to the blocks, the gym wall and an overdue trip to Principal Hill.<\/p>\n<p class=\"p1\">Here&#8217;s how it went down:<\/p>\n<p>Warm-O-Rama:<\/p>\n<ul class=\"ul1\">\n<li class=\"li2\">Seal clap<\/li>\n<li class=\"li2\">Air clap<\/li>\n<li class=\"li2\">Arm swirly things<\/li>\n<li class=\"li2\">ISW<\/li>\n<li class=\"li2\">Plank<\/li>\n<li class=\"li2\">Merkins<\/li>\n<li class=\"li2\">Plank<\/li>\n<li class=\"li2\">Merkins<\/li>\n<li class=\"li2\">Plank<\/li>\n<li class=\"li2\">CDD<\/li>\n<li class=\"li2\">Down dog<\/li>\n<li class=\"li2\">Up dog<\/li>\n<li class=\"li2\">Recover<\/li>\n<li class=\"li2\">Imp. Squat Walker<\/li>\n<li class=\"li2\">Derricks<\/li>\n<li class=\"li2\">Reverse Lunge<\/li>\n<\/ul>\n<p>THE Thang:<\/p>\n<p class=\"p2\">Mosey to blocks<\/p>\n<ul class=\"ul1\">\n<li class=\"li2\">Side straddle hop<\/li>\n<li class=\"li2\">OH press\/curl\/goblet squat x 10<\/li>\n<\/ul>\n<p class=\"p2\">* PAX completed 3 rounds<\/p>\n<ul class=\"ul1\">\n<li class=\"li2\">Blockees x 10<\/li>\n<\/ul>\n<p class=\"p2\">Mosey to Principal Hill<\/p>\n<ul class=\"ul1\">\n<li class=\"li2\">10-Second Squat Hold x 5<\/li>\n<li class=\"li2\">Bear Crawl up hill<\/li>\n<li class=\"li2\">Merkins x 10<\/li>\n<li class=\"li2\">Mosey back downhill<\/li>\n<\/ul>\n<p class=\"p2\">* PAX completed 5 rounds<\/p>\n<p class=\"p2\">Mosey to the gymnasium wall<\/p>\n<ul class=\"ul1\">\n<li class=\"li2\">People Chair<\/li>\n<li class=\"li2\">5 Donkey Kick\/5 Mike Tyson<\/li>\n<li class=\"li2\">Recover<\/li>\n<li class=\"li2\">People Chair<\/li>\n<li class=\"li2\">10 Donkey Kick\/10 Mike Tyson<\/li>\n<li class=\"li2\">Recover<\/li>\n<li class=\"li2\">People Chair<\/li>\n<li class=\"li2\">15 Donkey Kick\/15 Mike Tyson<\/li>\n<li class=\"li2\">Recover<\/li>\n<\/ul>\n<p class=\"p2\">Mosey to launch for Mary<\/p>\n<ul class=\"ul1\">\n<li class=\"li2\">Protractor, 10 degrees<\/li>\n<\/ul>\n<p class=\"p2\">Announcements<\/p>\n<ul class=\"ul1\">\n<li class=\"li2\">Looking to fill Mortimer 100 team slots. DM Drano for details<\/li>\n<\/ul>\n<p class=\"p2\">Prayer Requests<\/p>\n<ul class=\"ul1\">\n<li class=\"li2\">Those receiving counseling\/going thru tough times<\/li>\n<\/ul>\n<p class=\"p2\">YHC led us out in prayers<\/p>\n","protected":false},"excerpt":{"rendered":"<p>9 PAX toured the Parliament AO with a trip to the blocks, the gym wall and an overdue trip to Principal Hill. Here&#8217;s how it went down: Warm-O-Rama: Seal clap Air clap Arm swirly things ISW Plank Merkins Plank Merkins Plank CDD Down dog Up dog Recover Imp. Squat Walker Derricks Reverse Lunge THE Thang: [&hellip;]<\/p>\n","protected":false},"author":176,"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-23079","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Drano","date":"01\/30\/2024","pax":"Harden, Sourmash, Schneider, Ziggy Stardust, Adobe, Greenspan, Huckleberry, Uturn, Drano "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23079","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\/176"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23079"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23079\/revisions"}],"predecessor-version":[{"id":23080,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23079\/revisions\/23080"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23079"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23079"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23079"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}