{"id":23555,"date":"2024-05-13T06:51:54","date_gmt":"2024-05-13T10:51:54","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23555"},"modified":"2024-05-13T06:51:54","modified_gmt":"2024-05-13T10:51:54","slug":"keeping-it-moving-at-theironthrone","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/05\/keeping-it-moving-at-theironthrone\/","title":{"rendered":"Keeping it moving at #TheIronThrone"},"content":{"rendered":"

The reached out a while back asking for a Q, so was happy and honored to oblige.\u00a0 Twas a cool morning and a fine range of pax gathered,\u00a0 In anticipation of a less than challenging beatdown, some wisely got some bonus running in beforehand.\u00a0 Maybe with school stuff wrapping up for many of our 2.0’s (or for pax who are teachers), YHC picked 1986 for the year to which the playlist would be based.\u00a0 In spring of 86, the Q would be “graduating” middle school to head off to the big leagues of high school in the fall.\u00a0 Kinda crazy how time flies.<\/p>\n

Warmorama<\/div>\n
– SSH<\/div>\n
– Copperhead squats<\/div>\n
– Peter Parkers<\/div>\n
– IW<\/div>\n
– Copperhead merkins<\/div>\n
– Whirlies<\/div>\n
<\/div>\n
Front parking lot<\/div>\n
3 man grinders – do every exercise 2 times<\/div>\n
    \n
  • \n
    P1 Squats<\/div>\n<\/li>\n
  • \n
    P2 LBC<\/div>\n<\/li>\n
  • \n
    P1 Calf Raises<\/div>\n<\/li>\n
  • \n
    P2 Low Flutter<\/div>\n<\/li>\n
  • \n
    P1 CDD<\/div>\n<\/li>\n
  • \n
    P2 Peter Parker<\/div>\n<\/li>\n<\/ul>\n
    <\/div>\n
    Mosey to Blocks<\/div>\n
    All about the Benjamins<\/div>\n
      \n
    • \n
      25 Curls<\/div>\n<\/li>\n
    • \n
      25 lunges<\/div>\n<\/li>\n
    • \n
      25 squats<\/div>\n<\/li>\n
    • \n
      25 lunges back<\/div>\n<\/li>\n
    • \n
      25 Overhead Press<\/div>\n<\/li>\n
    • \n
      25 Lunges<\/div>\n<\/li>\n
    • \n
      25 Mt Climbers<\/div>\n<\/li>\n
    • \n
      25 Lunges back<\/div>\n<\/li>\n<\/ul>\n
      <\/div>\n
      Head, Shoulders, Knees & Toes<\/div>\n
        \n
      • \n
        8 count move with coupon<\/div>\n<\/li>\n
      • \n
        dead lift -> front raise -> chest -> press -> skull crusher -> chest -> dead lift<\/div>\n<\/li>\n
      • \n
        x 15<\/div>\n<\/li>\n<\/ul>\n
        <\/div>\n
        Reverse peloton run to shake things out<\/div>\n
        <\/div>\n
        Al Gore and Plank while blocks were re-threaded<\/div>\n
        Mosey back to flag pole for a little more planking<\/div>\n
        FIN!<\/div>\n
        <\/div>\n
        NMM<\/strong><\/div>\n
          \n
        • Transcript was kind to say he enjoyed this beatdown, time did move quickly<\/li>\n
        • Gripping cinder blocks can present challenges for certain combo exercises<\/li>\n
        • There was worries that Zima wasn’t as chatty as usual<\/li>\n
        • Rubber Ducky transposes numbers<\/li>\n
        • Tonka is a chatterbox<\/li>\n
        • Nantan’s backside hasn’t fully recovered from last month<\/li>\n
        • Schlitz lost another 7.9 lbs during this beatdown<\/li>\n
        • Liquids oozing out from under dumpsters are never a pleasant smell<\/li>\n<\/ul>\n

          Playlist:<\/p>\n

            \n
          1. You give love a bad name – Bon Jovi<\/li>\n
          2. Everybody have fun tonight – Wang Chung<\/li>\n
          3. In Your Eyes – Peter Gabriel<\/li>\n
          4. Missionary Man – Eurythmics<\/li>\n
          5. Why Can’t this be love – Van Halen<\/li>\n
          6. Keep Your Hands to Yourself – Georgia Satellites<\/li>\n
          7. Back in the high life, again – Steve Winwood<\/li>\n
          8. No Sleep till Brooklyn – Beastie Boys<\/li>\n
          9. The Future’s so bright – Timbuk 3<\/li>\n
          10. It’s Tricky – Run DMC<\/li>\n
          11. The Final Countdown – Europe<\/li>\n
          12. Word Up – Cameo<\/li>\n
          13. Paul Revere – Beastie Boys<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

            The reached out a while back asking for a Q, so was happy and honored to oblige.\u00a0 Twas a cool morning and a fine range of pax gathered,\u00a0 In anticipation of a less than challenging beatdown, some wisely got some bonus running in beforehand.\u00a0 Maybe with school stuff wrapping up for many of our 2.0’s […]<\/p>\n","protected":false},"author":113,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-23555","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"BAM","date":"05\/13\/2024","pax":"Green Acres (WD), Frostbite (WB), Zima, Frank and Beans, Tonka, Lamb Chop, Transcript, Root Canal, Greenspan, Bevo, Schlitz, Five Dollar Footlong, Rubber Ducky, BAM (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23555","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23555"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23555\/revisions"}],"predecessor-version":[{"id":23556,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23555\/revisions\/23556"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23555"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23555"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23555"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}