{"id":26822,"date":"2026-05-12T08:30:08","date_gmt":"2026-05-12T12:30:08","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26822"},"modified":"2026-05-12T08:30:08","modified_gmt":"2026-05-12T12:30:08","slug":"blocks-and-tables-abs-and-lunges","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/05\/blocks-and-tables-abs-and-lunges\/","title":{"rendered":"Blocks and Tables, Abs and Lunges…"},"content":{"rendered":"
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YHC used to be a certified regular at the premier Tuesday non-running workout. Since I started working in Clemmons, the double commute out just didn’t work as much, which is a shame. After today, a Parliament Renaissance may be in order.<\/p>\n

Cars kept pouring in and we got rolling right at 0530.<\/p>\n

The Thang<\/b><\/h3>\n

The Block and Table Party<\/b><\/p>\n

Grab a block, bring it back to the front lot.\u00a0 The routine:<\/p>\n

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    Overhead Presses<\/p>\n<\/li>\n

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    Block Squats<\/p>\n<\/li>\n

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    Kettlebell-style Swings<\/p>\n<\/li>\n

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    Skull Crushers<\/p>\n<\/li>\n<\/ul>\n

    Moving to the benches:<\/p>\n

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      Squatty Potty<\/p>\n<\/li>\n

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      Left Leg Up<\/p>\n<\/li>\n

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      Right Leg Up<\/p>\n<\/li>\n

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      Dips<\/p>\n<\/li>\n

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      Irkins<\/p>\n<\/li>\n<\/ul>\n

      Three sets: 15 reps, 10 reps, 5 reps. Blocks up, walk in a single file line, doing curls as you go.<\/p>\n

      To the Wall!<\/b><\/p>\n

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      • \n

        Wall Sit Rotation:<\/b> The Pax held a wall sit while the dude at the end of the line performed a Bear Crawl to the designated parking spot and back. Once they returned, the next man in line launched. This continued from both ends of the line until we met in the middle. There is a metaphor in there, maybe.<\/p>\n<\/li>\n

      • \n

        Shake it out with Rebound Drills:<\/b> 20 OYO.<\/p>\n<\/li>\n<\/ul>\n

        A bus parked right next to the wall, and the exhaust fumes flowed. (Rude. Some of us are working out, pal). So we headed back to the front lot for…<\/p>\n

        Extended Mobile Mary<\/b><\/p>\n

        We didn’t just sit there; we moved:<\/p>\n

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        • \n

          25 Reps of the called exercise.<\/p>\n<\/li>\n

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          Lunge walk 5 spaces.<\/p>\n<\/li>\n

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          25 more reps of the exercise.<\/p>\n<\/li>\n<\/ul>\n

          Heels to Heaven, Penguin Crunchs, Freddie Mercury. The counting really broke down at the end. VG voiced his disapproval.<\/p>\n

          Circle up!<\/b><\/p>\n

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          • \n

            Pax formed a circle in a high-plank position and passed 5 Merkins around the circle.\u00a0 Two minutes left, so once more with 1 merkin.<\/p>\n<\/li>\n<\/ul>\n

            And done.<\/p>\n

            COT<\/b><\/h3>\n
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            • Samaritan’s Ministries dinner serving on Monday, workout on Wednesday.<\/li>\n
            • Jugheads tonight, 6pm with Huck and otherss<\/li>\n
            • GreeNest Saturday<\/li>\n<\/ul>\n

              Great group of guys, despite the lack of IC counting towards the end of the extended mobile Mary. To be fair, it was a new method. But as we discussed in the Feed To Lead study, we have to balance getting out of our comfort zone with doing what we are good at.<\/p>\n

              Tonka, the keys are by the benches. You were missed, see you next time.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

              YHC used to be a certified regular at the premier Tuesday non-running workout. Since I started working in Clemmons, the double commute out just didn’t work as much, which is a shame. After today, a Parliament Renaissance may be in order. Cars kept pouring in and we got rolling right at 0530. The Thang The […]<\/p>\n","protected":false},"author":372,"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-26822","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Wobegon","date":"5-12-2026","pax":"@Rollback @Adobe @Blind Date @cruiser @ziggy stardust @Boomerang @Subfloor @Turnover @Wahoo @Drama Queen @van.gogh @Bevo @wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26822","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26822"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26822\/revisions"}],"predecessor-version":[{"id":26823,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26822\/revisions\/26823"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26822"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26822"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26822"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}