{"id":25262,"date":"2025-06-09T19:04:44","date_gmt":"2025-06-09T23:04:44","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25262"},"modified":"2025-06-09T19:04:44","modified_gmt":"2025-06-09T23:04:44","slug":"waddle-like-you-mean-it","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/06\/waddle-like-you-mean-it\/","title":{"rendered":"Waddle Like You Mean It"},"content":{"rendered":"
\n
In celebration of National Donald Duck Day, we embraced our inner ducks and waddled what our mammas gave us!<\/div>\n
\n
<\/div>\n<\/div>\n

Warm-Up:<\/h3>\n
Who needs a warm-up when you’re covering 3 miles through the heart of Lewisville? Here’s how the route unfolded:<\/div>\n
\n
<\/div>\n<\/div>\n
    \n
  • Kicked off from Jack Warren Park<\/li>\n
  • Weaved through Lewisville Elementary<\/li>\n
  • Circled the historic square<\/li>\n
  • Made it back to Jack Warren Park with lungs full and legs ready<\/li>\n<\/ul>\n
    It was a full-town duck parade \u2014 minus most of the feathers.<\/div>\n
    \n
    <\/div>\n<\/div>\n
    \n
    \n
    \n<\/div>\n<\/div>\n

    Main Event: Tabitha \u2014 “Donald Duck Day Edition” (10 Minutes)<\/b><\/h3>\n
    Format:<\/b> Tabata (20 seconds work \/ 10 seconds rest)<\/div>\n
    \n
    <\/div>\n<\/div>\n

    Tabata 1 & 2: “Quack Attack”<\/h4>\n
    Focus:<\/b> Legs & Core<\/div>\n
    \n
    <\/div>\n<\/div>\n
      \n
    • 4 Rounds of Duck Walks<\/b>: Deep squat waddles, forward and backward<\/li>\n
    • 4 Rounds of Webbed Toe Taps<\/b>: Plank position toe taps, mimicking water paddling<\/li>\n<\/ul>\n
      By round six, our quads were squawking louder than Donald himself!<\/div>\n
      \n
      <\/div>\n<\/div>\n
      \n
      \n
      \n<\/div>\n<\/div>\n

      Tabata 3 & 4: “Feathers of Fury”<\/h4>\n
      Focus:<\/b> Cardio & Upper Body<\/div>\n
      \n
      <\/div>\n<\/div>\n
        \n
      • 4 Rounds of Flap Jacks<\/b>: Plank jacks with flapping arm extensions<\/li>\n
      • 4 Rounds of Angry Burpees<\/b>: Standard burpees with arm flaps at the top<\/li>\n<\/ul>\n
        \n
        \n
        \n<\/div>\n<\/div>\n

        Mary:<\/h3>\n
        50 IC flutter kicks turned out to be a crowd favorite.<\/div>\n
        \n
        <\/div>\n<\/div>\n
        \n
        \n
        \n<\/div>\n<\/div>\n

        COT:<\/h3>\n
          \n
        • Q School<\/b> is coming up soon \u2014 don\u2019t miss it!<\/li>\n
        • Continued prayers for Draftee’s friend who\u2019s been hospitalized due to alcoholism and the body shutting down.<\/li>\n
        • YHC will have the Q tomorrow<\/span> at Parliament.<\/li>\n<\/ul>\n
          On this Donald Duck Day, we celebrated a bird who embodies passion, resilience, and the determination to keep going despite his flaws. Much like Donald, we show up, squawk a little, and keep pushing forward.<\/div>\n<\/div>\n

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

          In celebration of National Donald Duck Day, we embraced our inner ducks and waddled what our mammas gave us! Warm-Up: Who needs a warm-up when you’re covering 3 miles through the heart of Lewisville? Here’s how the route unfolded: Kicked off from Jack Warren Park Weaved through Lewisville Elementary Circled the historic square Made it […]<\/p>\n","protected":false},"author":664,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[73],"tags":[],"class_list":["post-25262","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":"Draftee","date":"06-09-2025","pax":"Woodpecker, Rollback, Closer, Mater, Dr. Toot, Draftee"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25262","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\/664"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25262"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25262\/revisions"}],"predecessor-version":[{"id":25264,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25262\/revisions\/25264"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25262"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25262"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25262"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}