{"id":24759,"date":"2025-03-05T19:40:14","date_gmt":"2025-03-05T23:40:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24759"},"modified":"2025-03-05T19:40:14","modified_gmt":"2025-03-05T23:40:14","slug":"xero-sum-game","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/03\/xero-sum-game\/","title":{"rendered":"Xero sum game"},"content":{"rendered":"<p>Last Highlife in the damnable Daylight Savings time!\u00a0 Soon it&#8217;ll be sunny at workouts again, huzzah.\u00a0 I sat in the parking lot thinking we&#8217;d have no-shows (shouldn&#8217;t have said I was Q in a pre-blast), but here came my guy UGA, who I had pointed out in Sunday School and said &#8220;be there&#8221;.\u00a0 One minute later it was 6:30 so we were about to start, and as we were about to commence, here comes Hotdish coming in hot!\u00a0 I pointed at my watch and gave him the scowl, then the smile.\u00a0 Let&#8217;s move the warm-up to the AARP exercise zone.<\/p>\n<p>Warm-up:\u00a0 SSH, Arm circles, Chainbreakers, Swimmers, Whirly with a clap, Quickmills, Lunge with a twist, LBC&#8217;s.<\/p>\n<p>The Thang:\u00a0 I&#8217;ve been travelling a lot so I adopted a program an old F3 buddy gave to me long ago.\u00a0 Ever see ads for the program Athlean-X on YouTube?\u00a0 Pretty good stuff, I have started back on their bodyweight-only program, Xero.\u00a0 Why not have the crew do the workout of the day with me?<\/p>\n<p>Round 1 &#8211; Moutain climbers for 1 minute, immediately to Superman planks for 1 minute (one side).\u00a0 Repeat that, then rest for 1 minute.<\/p>\n<p>Round 2 &#8211; Rolling planks for 1 minute, Side plank scissors for 30 seconds.\u00a0 Repeat that, then rest for 1 minute.<\/p>\n<p>Round 3 &#8211; Alpine climbers for 1 minute, immediately to Cliffhangers for 20-30 seconds.\u00a0 Repeat that, then rest for 1 minute.<\/p>\n<p>THEN&#8230;.repeat the above.\u00a0 I assure you, this was just as terrible for the shoulders as it was for the abs.\u00a0 Thank goodness for the rubber matting and the AARP.<\/p>\n<p>We had 10 minutes left and thankfully the Athlean-X program has a core workout, so we did that as well:<\/p>\n<ul>\n<li>Heels 2 Heaven &#8211; 15 reps<\/li>\n<li>Windshield Wipers &#8211; 15 reps<\/li>\n<li>Cross-Hop planks &#8211; 45 seconds<\/li>\n<li>Recliner elbow &amp; knee tucks &#8211; 30 seconds<\/li>\n<li>Upper circle crunches &#8211; 60 seconds<\/li>\n<li>Canoe crunches &#8211; 30 seconds<\/li>\n<\/ul>\n<p>We had 1 minute left so we held horse-stance for that time, then TIME!<\/p>\n<p>Announcements &#8211; Xero&#8230;I mean Zero.<\/p>\n<p>Prayers &#8211; for UGA&#8217;s mother-in-law who is receiving cancer treatment.\u00a0 Also for Hotdish&#8217;s wife who has travel coming up.\u00a0 Safety and health for all!<\/p>\n<p>Moleskin- been too long.\u00a0 Time to commit to getting in workouts whenever possible, because Fitness is second to Fellowship which F3 is great at.\u00a0 Favorite moment &#8211; at the end of the workout Hotdish stood up and said &#8220;I couldn&#8217;t have done that 2 months ago&#8221;.\u00a0 Yes!!!\u00a0 That&#8217;s iron sharpening iron.<\/p>\n<p>A pleasure to lead, thanks!<\/p>\n<p>Rudolph<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last Highlife in the damnable Daylight Savings time!\u00a0 Soon it&#8217;ll be sunny at workouts again, huzzah.\u00a0 I sat in the parking lot thinking we&#8217;d have no-shows (shouldn&#8217;t have said I was Q in a pre-blast), but here came my guy UGA, who I had pointed out in Sunday School and said &#8220;be there&#8221;.\u00a0 One minute [&hellip;]<\/p>\n","protected":false},"author":637,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[184],"tags":[],"class_list":["post-24759","post","type-post","status-publish","format-standard","hentry","category-highlife"],"acf":{"q":"Rudolph","date":"3.4.2025","pax":"UGA, Hotdish"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24759","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\/637"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24759"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24759\/revisions"}],"predecessor-version":[{"id":24760,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24759\/revisions\/24760"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24759"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24759"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24759"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}