{"id":25087,"date":"2025-05-06T10:13:21","date_gmt":"2025-05-06T14:13:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25087"},"modified":"2025-05-06T10:13:21","modified_gmt":"2025-05-06T14:13:21","slug":"deep-cuts-and-deconstruction","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/05\/deep-cuts-and-deconstruction\/","title":{"rendered":"Deep Cuts and Deconstruction"},"content":{"rendered":"<p>Parliament was called to order at 0530 and a rowdy bunch of parliamentarians came and got it after their wild night celebrating Cinco de Mayo.\u00a0 They say every picture tells a story but alas YHC forgot to snap one.\u00a0 Raised on promises, the gathered pax couldn&#8217;t help thinking that there was a little more to life, somewhere else, after all it was a great big world with lots of places to run to (but not here at Parliament where there is a strict &#8220;no running&#8221; policy.\u00a0 So, a couple of innocent bystanders somehow got stuck between and rock and a hard place.\u00a0 Feelin&#8217; alright, not feeling that good myself we avoided the crosstown traffic.\u00a0 But I got to ramble (ramblin&#8217; man) gamble (gamblin&#8217; man) and then go on, take the money and run.\u00a0 The Cisco Kid, he was a friend of mine.\u00a0 Sometimes, I can&#8217;t help the feeling that I&#8217;m living a life of illusion.\u00a0 Would you let it ride?\u00a0 Out all night, sleep all day, I know what you&#8217;re doing. If you&#8217;re gonna a-act that way, think there&#8217;s trouble brewing&#8230;<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x20 IC<\/li>\n<li>IW x15 IC<\/li>\n<li>Abe Vigoda x10 IC<\/li>\n<li>Whirly&#8217;s Got The Clap x10 IC<\/li>\n<li>Copperhead Squats x10 IC (welcome @Dr.Toot)<\/li>\n<li>Copperhead Merkins x10 IC, hold it<\/li>\n<li>Peter Parker x10 IC, hold it<\/li>\n<li>Parker Peter x10 IC, hold it<\/li>\n<li>Mountain Climbers x10 IC<\/li>\n<\/ul>\n<p>Mosey to end of parking lot.<\/p>\n<p><strong>The Thang, Part One:\u00a0 Ark Loader Deconstructed Burpees<\/strong><\/p>\n<ul>\n<li>Lunge Walk to cone<\/li>\n<li>10 Sumo Squats, OYO<\/li>\n<li>10 Cobra Humpers, OYO<\/li>\n<li>10 Merkins, OYO<\/li>\n<li>10 Cobra Humpers, OYO<\/li>\n<li>10 Squat Jumps, OYO<\/li>\n<li>Bear Crawl to start<\/li>\n<li>9 Sumo Squats, OYO<\/li>\n<li>9 Cobra Humpers, OYO<\/li>\n<li>9 Merkins, OYO<\/li>\n<li>9 Cobra Humpers, OYO<\/li>\n<li>9 Squat Jumps, OYO<\/li>\n<li>Bunny Hops to cone<\/li>\n<li>8 Sumo Squats, OYO<\/li>\n<li>8 Cobra Humpers, OYO<\/li>\n<li>8 Merkins, OYO<\/li>\n<li>8 Cobra Humpers, OYO<\/li>\n<li>8 Squat Jumps, OYO<\/li>\n<li>Duck Walk to start<\/li>\n<li>7 Sumo Squats, OYO<\/li>\n<li>7 Cobra Humpers, OYO<\/li>\n<li>7 Merkins, OYO<\/li>\n<li>7 Cobra Humpers, OYO<\/li>\n<li>7 Squat Jumps, OYO<\/li>\n<li>Toy Soldier Walk to cone<\/li>\n<li>6 Sumo Squats, OYO<\/li>\n<li>6 Cobra Humpers, OYO<\/li>\n<li>6 Merkins, OYO<\/li>\n<li>6 Cobra Humpers, OYO<\/li>\n<li>6 Squat Jumps, OYO<\/li>\n<li>Inchworm to start<\/li>\n<li>5 Sumo Squats, OYO<\/li>\n<li>5 Cobra Humpers, OYO<\/li>\n<li>5 Merkins, OYO<\/li>\n<li>5 Cobra Humpers, OYO<\/li>\n<li>5 Squat Jumps, OYO<\/li>\n<li>Apollo Creed, right to cone<\/li>\n<li>4 Sumo Squats, OYO<\/li>\n<li>4 Cobra Humpers, OYO<\/li>\n<li>4 Merkins, OYO<\/li>\n<li>4 Cobra Humpers, OYO<\/li>\n<li>4 Squat Jumps, OYO<\/li>\n<li>Apollo Creed, left to start<\/li>\n<li>3 Sumo Squats, OYO<\/li>\n<li>3 Cobra Humpers, OYO<\/li>\n<li>3 Merkins, OYO<\/li>\n<li>3 Cobra Humpers, OYO<\/li>\n<li>3 Squat Jumps, OYO<\/li>\n<li>Gorilla Walk to cone<\/li>\n<li>2 Sumo Squats, OYO<\/li>\n<li>2 Cobra Humpers, OYO<\/li>\n<li>2 Merkins, OYO<\/li>\n<li>2 Cobra Humpers, OYO<\/li>\n<li>2 Squat Jumps, OYO<\/li>\n<li>Buttkickers to start<\/li>\n<li>1 Reconstructed Perfect Burpee<\/li>\n<\/ul>\n<p>Mosey to benches<\/p>\n<p><strong>The Thang, Part Two:\u00a0 Mr. McConaughey<\/strong><\/p>\n<p>Per Matthew McConaughey&#8217;s book <em>Greenlights,<\/em> his dad taught him that biceps were for show but triceps work is where it&#8217;s at.\u00a0 So:<\/p>\n<ul>\n<li>10 Dips\/1 Diamond Merkin OYO<\/li>\n<li>9 Dips\/2 Diamond Merkins OYO<\/li>\n<li>8 Dips\/3 Diamond Merkins OYO<\/li>\n<li>7 Dips\/4 Diamond Merkins OYO<\/li>\n<li>6 Dips\/5 Diamond Merkins OYO<\/li>\n<li>5 Dips\/6 Diamond Merkins OYO<\/li>\n<li>4 Dips\/7 Diamond Merkins OYO<\/li>\n<li>3 Dips\/8 Diamond Merkins OYO<\/li>\n<li>2 Dips\/9 Diamond Merkins OYO<\/li>\n<li>1 Dip\/10 Diamond Merkins OYO<\/li>\n<\/ul>\n<p>Mosey to blocks and pick one.<\/p>\n<p><strong>The Thang, Part Three:\u00a0 Gettin&#8217; Swole<\/strong><\/p>\n<ul>\n<li>10 Curls OYO<\/li>\n<li>10 OH Presses OYO<\/li>\n<li>10 Bent Over Rows OYO<\/li>\n<li>10 Swings OYO<\/li>\n<li>10 Bench Presses OYO<\/li>\n<li>10 American Hammers OYO<\/li>\n<li>9 Curls OYO<\/li>\n<li>9 OH Presses OYO<\/li>\n<li>9 Bent Over Rows OYO<\/li>\n<li>9 Swings OYO<\/li>\n<li>9 Bench Presses OYO<\/li>\n<li>9 American Hammers OYO<\/li>\n<li>8 Curls OYO<\/li>\n<li>8 OH Presses OYO<\/li>\n<li>8 Bent Over Rows OYO<\/li>\n<li>8 Swings OYO<\/li>\n<li>8 Bench Presses OYO<\/li>\n<li>8 American Hammers OYO<\/li>\n<li>7 Curls OYO<\/li>\n<li>7 OH Presses OYO<\/li>\n<li>7 Bent Over Rows OYO<\/li>\n<li>7 Swings OYO<\/li>\n<li>7 Bench Presses OYO<\/li>\n<li>7 American Hammers OYO<\/li>\n<\/ul>\n<p>Put blocks away and mosey back to shovel flag.<\/p>\n<p><strong>3 Minutes of Mary<\/strong><\/p>\n<ul>\n<li>LBC x15 IC<\/li>\n<li>Low Dolly x15 IC<\/li>\n<li>Low Flutter x15 IC<\/li>\n<li>Plank &#8211; 30 seconds<\/li>\n<\/ul>\n<p><strong>COT\/BOM:<\/strong>\u00a0 YHC took us out<\/p>\n<p><strong>FIN.<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>Lively bunch that got a whole lot of work done at this morning&#8217;s session of Parliament.\u00a0 Cobains for the MF on the Inchworms (we first said go to second cone, then Omaha&#8217;ed to third cone, and then said let&#8217;s go the whole way.\u00a0 #Crowdpleaser.\u00a0 YHC was pretty whipped after just 1 burpee&#8230;<\/p>\n<p>ICYMI in the first paragraph above, the playlist was on point:<\/p>\n<ul>\n<li>Come And Get It (Badfinger)<\/li>\n<li>Wild Night (Van Morrison)<\/li>\n<li>Every Picture Tells A Story (Rod Stewart)<\/li>\n<li>American Girl (Tom Petty and the Heartbreakers)<\/li>\n<li>Lawyers, Guns and Money (Warren Zevon)<\/li>\n<li>Feelin&#8217; Alright (Traffic)<\/li>\n<li>Crosstown Traffic (Jimi Hendrix)<\/li>\n<li>Ramblin&#8217; Gamblin&#8217; Man (Bob Seger)<\/li>\n<li>Take The Money And Run (Steve Miller Band)<\/li>\n<li>The Cisco Kid (War)<\/li>\n<li>A Life Of Illusion (Joe Walsh aka Ringo&#8217;s B-I-L per @DramaQueen)<\/li>\n<li>Let It Ride (Bachman-Turner Overdrive)<\/li>\n<li>Funk #49 (James Gang)<\/li>\n<\/ul>\n<p><iframe title=\"Spotify Embed: Parliament In Session May 6, 2025\" style=\"border-radius: 12px\" width=\"100%\" height=\"352\" frameborder=\"0\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\" src=\"https:\/\/open.spotify.com\/embed\/playlist\/0w47SRbgMFwgM7xIqcpEMe?si=432ec16d0ea24b0c&#038;utm_source=oembed\"><\/iframe><\/p>\n<p>Thanks for the privilege of leading.\u00a0 Sound off in comments for anything YHC missed or forgot&#8230;<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Parliament was called to order at 0530 and a rowdy bunch of parliamentarians came and got it after their wild night celebrating Cinco de Mayo.\u00a0 They say every picture tells a story but alas YHC forgot to snap one.\u00a0 Raised on promises, the gathered pax couldn&#8217;t help thinking that there was a little more to [&hellip;]<\/p>\n","protected":false},"author":72,"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-25087","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Starfish","date":"5\/06\/2025","pax":"Adobe, Dr. Toot (WD), Show Pony (WB), Subfloor, Ziggy Stardust, Superfly, Drama Queen. Starfish (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25087","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25087"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25087\/revisions"}],"predecessor-version":[{"id":25089,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25087\/revisions\/25089"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25087"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25087"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}