{"id":24125,"date":"2024-10-01T08:38:08","date_gmt":"2024-10-01T12:38:08","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24125"},"modified":"2024-10-01T08:38:08","modified_gmt":"2024-10-01T12:38:08","slug":"no-running-no-repeats","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/10\/no-running-no-repeats\/","title":{"rendered":"No Running, No Repeats"},"content":{"rendered":"

Preoccupied with all the destruction going on in my hometown of Boone, NC and Western NC with the flooding, I completely forgot I had the Q for Parliament.\u00a0 Thank you, Adobe, for the reminder.\u00a0 This is something I think would be good practice for all site Q\u2019s.\u00a0 So, Parliament is the non- running workout on Tuesdays, and I would say it is one of the Duck\u2019s favorites.\u00a0\u00a0 Not only do I like all the PAX there, but the AO has so much to offer with Coupons (Blocks), Cones, Field, and a Parking lot the size of Walmart.\u00a0 But being worn out with the coupons the last few weeks, I wanted to try something new.\u00a0 Here is the format \u2013 (1) exercise not to be repeated for (1) every minute on the minute (EMOM).\u00a0 Being that is such a short amount of time, I was not sure how much I would sweat.\u00a0 Let\u2019s just say the Duck got some moisture on the face and I was making my signature Parking Lot QR Code by the end of it.\u00a0 Here is how it went.<\/p>\n

Warm-O-Rama \u2013 <\/strong><\/p>\n

SSH, Abe, Whirly (needs antibiotics still), Phelps<\/p>\n

The Thang:<\/strong><\/p>\n

    \n
  1. Standing Punch<\/li>\n
  2. SSH \u2013 Side Straddle Hop<\/li>\n
  3. Side Run in Place<\/li>\n
  4. Squats<\/li>\n
  5. Butt Kicks<\/li>\n
  6. Ghost Rope<\/li>\n
  7. Bonnie Blairs<\/li>\n
  8. Imperial Storm Troopers<\/li>\n
  9. Cross Jacks<\/li>\n
  10. Side to Side Ski Jumps<\/li>\n
  11. Hill Billy\u2019s<\/li>\n
  12. Step Side Reach \u2013 Pick up the pace at :30<\/li>\n
  13. Fast Feet on Curb<\/li>\n
  14. Single Leg Knee Drive \u2013 Left<\/li>\n
  15. Single Leg Knee Drive \u2013 Right<\/li>\n
  16. Low Skaters<\/li>\n
  17. Squat Jacks<\/li>\n
  18. Lunges<\/li>\n
  19. Jungle Bois<\/li>\n
  20. Crunchy Frogs<\/li>\n
  21. Freddy Merk\u2019s<\/li>\n
  22. LBC \u2013 Little Baby Crunches<\/li>\n
  23. Alabama Prom Dates<\/li>\n
  24. Left Leg Side Crunch<\/li>\n
  25. Right Leg Side Crunch<\/li>\n
  26. Quack Bangs (yes you are welcome)<\/li>\n
  27. Pickle Pounders<\/li>\n
  28. Low Flutters<\/li>\n
  29. Calf Raises<\/li>\n
  30. Mountain Climbers<\/li>\n
  31. Body Destroyers<\/li>\n
  32. Penguin Crunch<\/li>\n
  33. Low Dolly<\/li>\n
  34. Mike Tysons<\/li>\n
  35. Bootstrap Squats<\/li>\n<\/ol>\n

    Finish:\u00a0 (The Signature Nut Punch)<\/strong><\/p>\n

    Thunder Struck Burpees with SSH in between<\/strong><\/p>\n

    \u00a0#Done <\/strong><\/p>\n

    COT \u2013 Circle of Trust<\/strong><\/p>\n

    Seaman\u2019s Grandmother, Everyone in Western NC, Georgia and Florida.\u00a0\u00a0 Much of the media coverage is limited because the internet is still out.\u00a0 In the more remote areas like Spruce Pine and Little Switzerland, they have had zero outside help or communications since Wednesday.\u00a0 Helicopters and going as fast as they can but there is only so much that can be done.\u00a0 Many of the families in these areas are living in homes passed down to them by grandparents and they did not have flood insurance.\u00a0 With $650\/per foot construction costs up there, many will not rebuild or will end up homeless.\u00a0 As you all know, DQ, Huckleberry and Myself all have deep ties up there and our hearts are breaking for these poor people.\u00a0 Keep them all in your prayers and donate your time, money and resources to get this group back on their feet.\u00a0 Many will need employment which in the Jewish tradition is the greatest gift because it provides purpose and income.\u00a0 The road to recovery for this area is going to take years and maybe decades.\u00a0 This is our Katrina and as Ziggy will tell you, it still lingers to this day.\u00a0 Let us as a group be an example and a shining light in the darkness and lift these people and ourselves up.\u00a0 As always, I am thankful for each and everyone of you, and thankful you all for letting me be a part of this group.\u00a0 It has truly enriched my life, and I have gotten way more out of this group than I could every repay.<\/p>\n

     <\/p>\n

    Duck Out!<\/p>\n","protected":false},"excerpt":{"rendered":"

    Preoccupied with all the destruction going on in my hometown of Boone, NC and Western NC with the flooding, I completely forgot I had the Q for Parliament.\u00a0 Thank you, Adobe, for the reminder.\u00a0 This is something I think would be good practice for all site Q\u2019s.\u00a0 So, Parliament is the non- running workout on […]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,80],"tags":[],"class_list":["post-24125","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-parliament"],"acf":{"q":"Rubber Ducky","date":"10.1.2024","pax":"60Minutes, Schneider,Ziggy Stardust, Tonka, Drama Queen, Subfloor, Adobe, Boomerang,Rubber Ducky,Sea-Man"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24125","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24125"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24125\/revisions"}],"predecessor-version":[{"id":24126,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24125\/revisions\/24126"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24125"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24125"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24125"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}