{"id":2600,"date":"2017-09-19T20:48:37","date_gmt":"2017-09-20T00:48:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2600"},"modified":"2017-09-19T20:48:37","modified_gmt":"2017-09-20T00:48:37","slug":"accumulator-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/09\/accumulator-parliament\/","title":{"rendered":"Multi Accumulator Bootcamp Circuit @ #Parliament"},"content":{"rendered":"

11 PAX gathered at SW Elementary for a good ol’ non-running beatdown. We accumulated a good number of reps and did more burpees than anyone really wanted to. Here’s how it went…<\/p>\n

Warm-o-rama<\/strong>
\nx15 IC each: SSH, Imperial Walker, Abe Vigoda, Running with Scissors; x30 IC Seal Claps<\/p>\n

Mutil-Accumulator Circuit<\/em><\/strong>
\nGo through each station and perform item 1. Then return to start and perform item 2, etc. until you’ve gone through each station 4 times.<\/p>\n

Station 1: Merkins (Front of school)<\/strong><\/p>\n

    \n
  1. 10 Merkins<\/li>\n
  2. 10 Merkins + 10 Wide Merkins<\/li>\n
  3. 10 Merkins + 10 Wide Merkins + 10 Ranger Merkins<\/li>\n
  4. 10 Merkins + 10 Wide Merkins + 10 Ranger Merkins + 10 HR Merkins<\/li>\n<\/ol>\n

    Station 2: Blocks (Side of school)<\/strong><\/p>\n

      \n
    1. 10 Goblet Squat<\/li>\n
    2. 10 Goblet Squat + 10 Deadlifts<\/li>\n
    3. 10 Goblet Squat + 10 Deadlifts + 10 Lunges (each leg)<\/li>\n
    4. 10 Goblet Squat + 10 Deadlifts + 10 Lunges (each leg) + 10 Squat w\/ OH Press<\/li>\n<\/ol>\n

      Station 3: Core (Parking lot in front of telephone pole)<\/strong><\/p>\n

        \n
      • 10 Mountain Climbers<\/li>\n
      • 10 Mountain Climbers + 10 Plank Jax<\/li>\n
      • 10 Mountain Climbers + 10 Plank Jax + 10 Alabama Ass Kickers<\/li>\n
      • 10 Mountain Climbers + 10 Plank Jax + 10 Alabama Ass Kickers + 10 Makhtar N’Diayes<\/li>\n<\/ul>\n

        Station 4: DB Drill + Burpees (top of parking spaces)<\/strong><\/p>\n

          \n
        1. DB drill down parkings spaces + 5 Burpees<\/li>\n
        2. DB drill down parkings spaces + 10 Burpees<\/li>\n
        3. DB drill down parkings spaces + 15 Burpees<\/li>\n
        4. DB drill down parkings spaces + 20 Burpees<\/li>\n<\/ol>\n

          Wall work<\/strong><\/p>\n

            \n
          • People’s chair + 30 JR<\/li>\n
          • Bear crawl across parking lot<\/li>\n
          • Back pedal back<\/li>\n
          • Repeato<\/li>\n<\/ul>\n

            Mary<\/strong>
            \nStandard stuff – x15 IC LF, LD, American Hammer, H2H, LBC, & Protractor<\/p>\n

            @Boomerang took us out with strong words of praise, thanks, and supplication.<\/p>\n

            Announcements and NMM<\/strong><\/p>\n

              \n
            • Prayers for folks in the Caribbean in the path of the latest hurricane<\/li>\n
            • Prayers for @Sassy’s friend from high school. His friend’s wife is carrying their child who has a birth defect and will likely not survive long after birth. They are carrying the child to term and this is the 2nd time they have had to deal with such a tragedy.<\/li>\n
            • Prayers for my friend Ed Lopez and his wife; their adult son Pablo passed away this past weekend.<\/li>\n
            • Strong work by everyone today. Grateful for this group of guys.<\/li>\n
            • Thanks for the keys, @SgtSchultz!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

              11 PAX gathered at SW Elementary for a good ol’ non-running beatdown. We accumulated a good number of reps and did more burpees than anyone really wanted to. Here’s how it went… Warm-o-rama x15 IC each: SSH, Imperial Walker, Abe Vigoda, Running with Scissors; x30 IC Seal Claps Mutil-Accumulator Circuit Go through each station and […]<\/p>\n","protected":false},"author":58,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80,1],"tags":[],"class_list":["post-2600","post","type-post","status-publish","format-standard","hentry","category-parliament","category-uncategorized"],"acf":{"q":"Fingers","date":"09\/19\/17","pax":"Harden, Sour Mash, Boomerang (WD), Goofy, Sassy, Palin (WB), Burlap, The Singing Cowboy, Gutenberg, Discount Double Check, Fingers"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2600","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2600"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2600\/revisions"}],"predecessor-version":[{"id":2606,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2600\/revisions\/2606"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2600"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2600"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2600"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}