{"id":23660,"date":"2024-06-10T16:37:08","date_gmt":"2024-06-10T20:37:08","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23660"},"modified":"2024-06-10T16:37:08","modified_gmt":"2024-06-10T20:37:08","slug":"iron-throne-6-10-2024","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/06\/iron-throne-6-10-2024\/","title":{"rendered":"Iron Throne 6\/10\/2024"},"content":{"rendered":"<p>Cool, clear and not humid morning at Iron Throne. Will not lie, I was not expecting this size crowd for a Monday but it was a treat. Armed with a recycled Q that I stole from Root Canal&#8230;good to go. Pleasantries exchanged, mission statement and core principal belted out and away we go.<\/p>\n<p>WARMORAMA<\/p>\n<ul>\n<li>SSH x 20 IC<\/li>\n<li>IW x 15 IC<\/li>\n<li>Hillbillies x 10 IC<\/li>\n<li>Stretchy Stretchies<\/li>\n<\/ul>\n<p>THE THANG<\/p>\n<p>Mosey the long away around to the bus parking lot<\/p>\n<p>Pick a bus parking spot for MERKIN 4 SQUARE. Starting at 12 merkins and going down one rep per corner. Mode of transportation is Bear Crawl the long, side crawl the short, Crawl Bear the long and side crawl back to the start. That is 78 Merkins. WW2 for the six.<\/p>\n<p>Inject a little MARY to give those shoulders a rest<\/p>\n<p>ALL exercises were 20 count OYO. Double count if you have to ask&#8230;.<\/p>\n<ul>\n<li>Pickle Pounders<\/li>\n<li>LBCs<\/li>\n<li>Crunchy Frogs<\/li>\n<li>Penguin Crunches<\/li>\n<li>Nolan Ryans (20 each side)<\/li>\n<li>Freddy Mercs<\/li>\n<\/ul>\n<p>Slow mosey around the gravel track to a mess of pull up bar options<\/p>\n<p>Starting with 8 pull ups and 1 Lt. Dan. Ladder down and Ladder up. Repeato until 1 pull up and 8 Lt. Dans<\/p>\n<p>Mosey back to the start for a bit more MARY<\/p>\n<p>All were 20 count OYO. Double count if you have to ask<\/p>\n<ul>\n<li>WW2s<\/li>\n<li>Heels to Heaven<\/li>\n<li>Low Dollys<\/li>\n<li>Low Flutters<\/li>\n<li>Gas Pumps<\/li>\n<li>Prom Dates<\/li>\n<\/ul>\n<p>High plank to finish with ELEVEN Merkins.<\/p>\n<p>FINISHED<\/p>\n<p>ANNOUNCEMENTS<\/p>\n<p>Check the calendar. Lots of good options for beatdowns this week.<\/p>\n<p>Third Thursday of the month at Samaritan Ministries (6\/20). See Frost Bite for volunteer info.<\/p>\n<p>PRAYERS<\/p>\n<p>Prayers for those that are aging, family and friends, and the people who are helping them. Unspoken prayers.<\/p>\n<p>YHC took us out<\/p>\n<p>NMM<\/p>\n<p>Great group this morning. Sure would have been nice to see Burns this morning&#8230;.. Just saying. Lets have a poll. What is worse, to HC and then slyly unHC or to HC and just not show up? There was some steady MC except during Merkin 4 Square. Then it was just groaning. These days I rarely get outside of Urban Assault so this was a real treat. Solid work by all. Always a pleasure to lead. Thanks for the keys Rubber Ducky.<\/p>\n<p>Post Hole<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cool, clear and not humid morning at Iron Throne. Will not lie, I was not expecting this size crowd for a Monday but it was a treat. Armed with a recycled Q that I stole from Root Canal&#8230;good to go. Pleasantries exchanged, mission statement and core principal belted out and away we go. WARMORAMA SSH [&hellip;]<\/p>\n","protected":false},"author":498,"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-23660","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Post Hole","date":"6\/10\/2024","pax":"Green Acres, Palin, D-Day, Candy Land, Frost Bite, Wooly Booger, Dr. Claw, Wahoo, Lamb Chop, Root Canal, Draftee, Rubber Ducky. Inspector Gadget"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23660","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\/498"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23660"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23660\/revisions"}],"predecessor-version":[{"id":23661,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23660\/revisions\/23661"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23660"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23660"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23660"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}