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So…. YHC got the honor of leading this week at Parliament. #SMH<\/p>\n
Holy Crap….how was I gonna follow up the AMAZING beatdown from the previous week? Not only did DQ bring the pain with an awesome routine, but there was also:<\/p>\n
1. An actual SpaceX launch during the beatdown that cascaded across the sky for 45 seconds or more.<\/p>\n
2. We saw multiple satellites zooming overhead while on our backs at the top of the Principal ( Big Ole Hill on the backside of Parliament ).<\/p>\n
3. We saw a shooting star ( meteorite \/ space junk ) burning up in the atmosphere.<\/p>\n
Space geek = Mind blown.<\/p>\n
What the heck was I gonna do to follow that up? Hmmmmm… Space, Astronauts…. Artemis 2 recent mission. ” What do Astronauts do to stay in tip-top shape?” I think we have a plan forming here.<\/p>\n
Warm-O-Rama:\u00a0<\/strong><\/p>\n With the Star Wars theme in the background, YHC recited the Mission Statement and 5CP.<\/p>\n Start with Rocket Launch Hops ( SSH )… Imperial Storm Troopers ( of course ! )…. Arm Swirlies F&B…. Mandalorian Night Clubs….. and finish with 5 Jabba the Hut Burpees.<\/p>\n Go grab some blocks.<\/p>\n The THANG:<\/strong><\/p>\n Sooooo, back to the original question. What do Astronauts do for a workout to stay in “space shape”? Multiple google search results came back with running \\ cardio. Well darn it, this is Parliament… We DO NOT RUN ! But we could definitely get some cardio in.<\/p>\n Some of the other things that came back in the search….hmmmmm, I can work with that. So let’s go.<\/p>\n <\/p>\n 4 cones spread out in a line across the parking lot ( 4 stops ).<\/p>\n At each cone, do the # of reps and then travel to the next cone. Multiple exercises and multiple modes of transport. 6 total Rounds \\ pairings, with a surprise bonus round at the end.<\/p>\n 1. 25 Squats \\ Lunge Walk\u00a0 \u00a0x4<\/p>\n 2. 10 Dead Lifts \\ Rifle Carry\u00a0 x4<\/p>\n 3. 20 Squat Jumps \\ Broad Jump\u00a0 x4<\/p>\n 4. 15 HR Merkins \\ Bear Crawl\u00a0 \u00a0x4<\/p>\n 5. 20 Goblet Squats \\ Block Push\u00a0 x4<\/p>\n 6. 25 Star Jacks \\ Apollo Creed\u00a0 x4<\/p>\n Bonus : 7. 10 Blockees \\ Rifle Carry x4<\/p>\n Time to put the blocks back.<\/p>\n Mary:<\/strong><\/p>\n With just a few minutes left, we got in a little Mary.<\/p>\n LBC’s, Freddie Mercs, Penguin crunch, Ring of Fire x3<\/p>\n <\/p>\n COT:<\/strong><\/p>\n Announcements: Crash has Alcatraz this Saturday. Samaritans Workout this Wednesday.<\/p>\n Prayers: Prayers for what happened at Leinbach Park this week. Prayers for Huck and Offsides. Prayers for Boomerangs family members loss.<\/p>\n YHC took us out.<\/p>\n NMM:<\/strong><\/p>\n Lots of fun today. You guys crushed it.<\/p>\n I knew a lot of the exercises weren’t “too hard” at first glance, but when you multiply them and throw in a cindy, they really start to add up. When I was thinking about all the stuff our Astronauts have to do, in confined spaces, and they are up there doing a job. The physical and mental challenges they face. #respect<\/p>\n And of course, like Wobegon said, the best part about being a Q is getting to create a killer playlist !<\/p>\n A few notable mentions this morning:<\/p>\n Tonka, Van Gogh, and Head Hunter all decided to get in a pre-workout Murph. Dudes are beasts ! @Tonka, thank you for being an amazing Site Q. Coffee was on point !<\/p>\n Subfloor blazed through the Star Jacks….Think it’s his new favorite exercise.<\/p>\n Wahoo was present. ( My bad brother )<\/p>\n Blind Date says he is good with Earth.<\/p>\n Boomerang was out front all day. Crushing it. Also, kept all PAX together all morning.<\/p>\n Ziggy was zooming through this routine….Thinking about golf…. Zen space. And as always, thank you for leading Q-Source.<\/p>\n DQ, Cruiser and i-Beam were all like ” What workout? Got anything more? We can do this all day ! ” @DQ, thank you for the special treat post workout. I am kicking myself for not trying. Please have your wife make that again next week.<\/p>\n <\/p>\n Thank you men. Until next time.<\/p>\n","protected":false},"excerpt":{"rendered":" So…. YHC got the honor of leading this week at Parliament. #SMH Holy Crap….how was I gonna follow up the AMAZING beatdown from the previous week? Not only did DQ bring the pain with an awesome routine, but there was also: 1. An actual SpaceX launch during the beatdown that cascaded across the sky […]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,80],"tags":[],"class_list":["post-26716","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-parliament"],"acf":{"q":"Adobe","date":"4-21-26","pax":"Subfloor, Blind Date, Drama Queen, Boomerang, I-Beam, Tonka, van.gogh, Head Hunter, ziggy stardust, cruiser, Wahoo, Adobe ( QIC )"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26716","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26716"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26716\/revisions"}],"predecessor-version":[{"id":26727,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26716\/revisions\/26727"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26716"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26716"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26716"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}