{"id":24078,"date":"2024-09-16T19:08:09","date_gmt":"2024-09-16T23:08:09","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24078"},"modified":"2024-09-16T19:08:09","modified_gmt":"2024-09-16T23:08:09","slug":"the-iron-throne-and-september-cooling-off-nicely","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/09\/the-iron-throne-and-september-cooling-off-nicely\/","title":{"rendered":"The Iron Throne and September Cooling Off Nicely"},"content":{"rendered":"

The Iron Throne is a glorious spot to do warmarama<\/em><\/strong> “In cadence, Exercise!” 60 SSH, 15 sec Dangles x3 (HS stretching), 15 sec x4 Abe Vogodas, 30 Merkins, and bilateral Hip Flexor stretches for 15 sec each to ease into the cool morning air.\u00a0 The music started, and we moseyed down and around to the stop sign to do 25 LBCs, then a retro run to the top of the hill to do 25 Pickle Pounders, and to the corner to do 25 Carolina Dry Docks, then on to the back of the school for to gather Blocks.\u00a0 No man left behind, plank for the 6!<\/strong><\/p>\n

The Thang:<\/em><\/strong> Top of the bus parking lot at the first line to start.\u00a0 Rifle carry to bottom line and back with your Coupon after 20 x of each: Curls, Bent Over Rows, Chest Press, Overhead Press, Pullovers (not cardigans), Body Destroyer 10 count by $5 Footlong, Squatty Potties, Low Flutter with block in the sky, and Squats with Blocks.\u00a0 There was absolutely ZERO lolligagging, except trying to get the blocks out of the rope and back.<\/p>\n

Dora on the basketball court: Omaha w\/ Bear Crawl <-> Crawl Bears to half court, &\/Or Lunges to Baseline and back while partners completed 100 LBCs, 200 Merkins, and 300 Squats.<\/p>\n

Back to the Flag for 2 minutes of Mary<\/strong><\/em> with Alabama Prom Dates.<\/p>\n

Namarama<\/strong><\/p>\n

Announcements<\/strong>: Thanksgiving Convergence at Speas Elementary.\u00a0 FIA and 2.0 Friendly!<\/p>\n

Prayers Requests for Aging Parents<\/strong>.\u00a0 Great advice from Bypass to my question of how to take car keys from aging parents?\u00a0 “Get their doctor to do it.”<\/p>\n

COT!<\/strong><\/p>\n

Thanks for showing up to a Transcript Q at the Iron Throne<\/p>\n

F3 Setlist<\/em>: “Ebin” – Sublime, “The Hardest Button to Button” – The White Stripes, “Take Me Out” – Franz Ferdinand, “Rope” – Foo Fighters, “Vasoline” – STP, “Hysteria” – Muse, “Sabotage” – Beastie Boys, “Smokin'” – Boston, “Cherub Rock” – Smashing Pumpkins (34 min)<\/p>\n","protected":false},"excerpt":{"rendered":"

The Iron Throne is a glorious spot to do warmarama “In cadence, Exercise!” 60 SSH, 15 sec Dangles x3 (HS stretching), 15 sec x4 Abe Vogodas, 30 Merkins, and bilateral Hip Flexor stretches for 15 sec each to ease into the cool morning air.\u00a0 The music started, and we moseyed down and around to the […]<\/p>\n","protected":false},"author":628,"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-24078","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Transcript","date":"9\/16\/24","pax":"Wobegon, Van Gogh, $5 Footlong, Tarheel, Tonka, Ziggy Stardust, Bypass, Green Acres"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24078","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\/628"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24078"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24078\/revisions"}],"predecessor-version":[{"id":24084,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24078\/revisions\/24084"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24078"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24078"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24078"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}