Arrived early and glad to see a number of the WeFoCo stalwarts ready to start a session of Parliament!<\/p>\n
WARM UPS: SSH, Downward\/Upward Dogs\/ IWs\/Whirly\/Army Swirly Things<\/p>\n
BEAR CRAWL SUICIDES<\/p>\n
Bear crawl two parking spaces, crawl bear back one, do 5 Mike Tysons<\/p>\n
Repeat, do 5 Mountain Climbers<\/p>\n
Continue, alternating with MTs and MCs until reaching the end.<\/p>\n
TIMED ROUNDS Tabata Style<\/p>\n
With blocks<\/p>\n
Each Round is 6 minutes<\/p>\n
Round 1: do 15x each of Chest Press\/ Curls\/ Skullcrushers<\/p>\n
**repeat cycling through all three until time.<\/p>\n
Round 2: 15x Lunges \/ Squats\/ Calf Raises – same as above till time<\/p>\n
Round 3: 15x American Hammer \/ Penguin Crunch \/ WWII<\/p>\n
Round 4: 15x Bent over Rows \/ Overhead Press \/ Shoulder Taps<\/p>\n
Return blocks and quick Mary:<\/p>\n
cool down on our six, leg stretches, finish with 30 second plank.<\/p>\n
ANNOUNCEMENTS:<\/span><\/p>\n Samaritan Ministries is open for volunteer sign ups, contact Drip for more information<\/p>\n YHC took us out.<\/p>\n NMM<\/p>\n It’s possible an (unnamed) PAX understood the directions as one line forward, two lines back, which would explain some things. Some (not YHC) were more proficient in math than others. Another PAX recently returned from the Seattle area appreciated the 90s grunge playlist, and there was much speculation about a Cinderella’s date in the upcoming Sweet 16!<\/p>\n Honor and pleasure to lead this strong and inspiring group of men!<\/p>\n Adobe: keys somewhere in the middle of the parking lot.<\/p>\n","protected":false},"excerpt":{"rendered":" Arrived early and glad to see a number of the WeFoCo stalwarts ready to start a session of Parliament! WARM UPS: SSH, Downward\/Upward Dogs\/ IWs\/Whirly\/Army Swirly Things BEAR CRAWL SUICIDES Bear crawl two parking spaces, crawl bear back one, do 5 Mike Tysons Repeat, do 5 Mountain Climbers Continue, alternating with MTs and MCs until […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80],"tags":[],"class_list":["post-23344","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Ziggy Stardust","date":"3\/26\/2024","pax":"Adobe, Crash, Sea-Man, Subfloor, Schneider, Bruin, Giles, 60 Minutes, Ziggy Stardust (Q) and 4 Runners Burns, Turnover, Cruiser, Huckleberry"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23344","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23344"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23344\/revisions"}],"predecessor-version":[{"id":23357,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23344\/revisions\/23357"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23344"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23344"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23344"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}