{"id":2450,"date":"2017-09-12T08:38:04","date_gmt":"2017-09-12T12:38:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2450"},"modified":"2017-09-12T08:38:04","modified_gmt":"2017-09-12T12:38:04","slug":"ciabattatabata","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/09\/ciabattatabata\/","title":{"rendered":"#CiabattaTabata"},"content":{"rendered":"<p>2 PAX joined YHC as we did our very best to stay dry! \u00a0We gathered under the breezeway and #Fingers set the mood via colored light sticks that gave us some soothing ambiance. \u00a0We began with:<\/p>\n<p>Warm-o-Rama:<\/p>\n<ul>\n<li>SSH x 15 IC<\/li>\n<li>Hillbillies x 15 IC<\/li>\n<li>Squats x 10 IC<\/li>\n<li>Arm Swirly Things FWD x 10 IC<\/li>\n<li>Arm Swirly Things BKWD x 10 IC<\/li>\n<\/ul>\n<p>I secured my Weinke from blowing away, turned on the interval timer app, and selected a playlist for:<\/p>\n<p>The Thang:<\/p>\n<p>Tabata \u2013 20 seconds on, 10 seconds off.\u00a0 6 consecutive sets of each exercise.<\/p>\n<ul>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>LBCs<\/li>\n<li>Alternating Shoulder Taps<\/li>\n<li>Mountain Climbers<\/li>\n<li>Rosalitas<\/li>\n<li>Carolina Dry Docks<\/li>\n<li>Sumo Squats<\/li>\n<li>Low Flutter<\/li>\n<li>Jack Reachers<\/li>\n<\/ul>\n<p>Time was up for YHC so I fist bumped the remaining PAX and rolled out.<\/p>\n<p>I was informed 1 more set of tabata was performed and then some MARY:<\/p>\n<ul>\n<li>Mutton Crunches x 10 IC<\/li>\n<li>Heels to Heaven x 20 IC<\/li>\n<li>American Hammer x 20 IC<\/li>\n<li>LBCs x 20 IC<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<ul>\n<li>TClaps to #Sassy for stepping up with to lead and finish the Q<\/li>\n<li>TClaps to #Fingers for providing light<\/li>\n<li>TClaps to both for showing up in the rain\/wind<\/li>\n<li>The Alternating Shoulder Taps, Mountain Climbers and Carolina Dry Docks in succession with only Rosalitas breaking them up sucked something awful, but I didn&#8217;t really hear any complaints from the PAX.<\/li>\n<\/ul>\n<p>Playlist:<\/p>\n<p>*On shuffle<\/p>\n<ul>\n<li>Run &#8211; Collective Soul<\/li>\n<li>Semi-Charmed Life &#8211; Third Eye Blind<\/li>\n<li>Kryptonite &#8211; 3 Doors Down<\/li>\n<li>Shimmer &#8211; Fuel<\/li>\n<li>Blurry &#8211; Puddle of Mudd<\/li>\n<li>Drift &amp; Die &#8211; Puddle of Mudd<\/li>\n<li>Dirty Little Secret &#8211; The All-American Rejects<\/li>\n<li>Far Behind &#8211; Candlebox<\/li>\n<li>Monkey Wrench &#8211; Foo Fighters<\/li>\n<li>Wonderwall &#8211; Oasis<\/li>\n<li>Alive &#8211; Pearl Jam<\/li>\n<li>Black &#8211; Pearl Jam<\/li>\n<li>Water&#8217;s Edge &#8211; Seven Mary Three<\/li>\n<li>Cumbersome &#8211; Seven Mary Three<\/li>\n<li>What I Got &#8211; Sublime<\/li>\n<li>Santeria &#8211; Sublime<\/li>\n<li>Possum Kindom &#8211; Toadies<\/li>\n<li>Fat Lip &#8211; Sum 41<\/li>\n<li>Vertigo &#8211; American Hi-Fi<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2 PAX joined YHC as we did our very best to stay dry! \u00a0We gathered under the breezeway and #Fingers set the mood via colored light sticks that gave us some soothing ambiance. \u00a0We began with: Warm-o-Rama: SSH x 15 IC Hillbillies x 15 IC Squats x 10 IC Arm Swirly Things FWD x 10 [&hellip;]<\/p>\n","protected":false},"author":179,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-2450","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Sour Mash ","date":"09\/12\/17","pax":"Fingers, Sassy, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2450","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2450"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2450\/revisions"}],"predecessor-version":[{"id":2452,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2450\/revisions\/2452"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2450"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2450"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2450"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}