{"id":27097,"date":"2026-07-14T10:22:52","date_gmt":"2026-07-14T14:22:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27097"},"modified":"2026-07-14T10:22:52","modified_gmt":"2026-07-14T14:22:52","slug":"skunked-at-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/07\/skunked-at-parliament\/","title":{"rendered":"Skunked at Parliament"},"content":{"rendered":"

I woke up exhausted and honestly was not sure what I was going to do on the Q schedule this morning.\u00a0 I had been out of town in an all-day meeting and had to get back later last night.\u00a0 Then something I heard woke me up at 3 am and I never went back to sleep.\u00a0 While I was staring at the ceiling, I knew I wanted to do something at Parliament, without blocks to change things up.\u00a0 So here is what I came up with.<\/p>\n

5 Exercises\/Repeato \u2013 EMOM- with progression up and down for 35 minutes.\u00a0 Here is what we did.<\/p>\n

The Thang \u2013 By Minute<\/strong><\/p>\n

    \n
  1. Burpees \u2013 10,12,14,16,14,12,10 = 88<\/strong><\/li>\n
  2. Air Squats \u2013 15,20,25,30,25,20,15 = 150<\/strong><\/li>\n
  3. Merkins – 15,20,25,30,25,20,15 = 150<\/strong><\/li>\n
  4. WWII\u2019s \u2013 20,25,30,35,30,25,20 = 190<\/strong><\/li>\n
  5. Gas Pump (modified no block) – 20,25,30,35,30,25,20 = 190<\/strong><\/li>\n<\/ol>\n

    EMOM Mary<\/p>\n

      \n
    • Penguin Crunch<\/li>\n
    • Low Flutter<\/li>\n
    • Freddy Mercs<\/li>\n
    • LBC\u2019s<\/li>\n
    • Body Destroyers<\/li>\n<\/ul>\n

      All in all, this workout looks simple and it is but with zero running, we definitely got the heart rate up.\u00a0 At the end we had a skunk come visit us.\u00a0 We was walking to us through the parking lot and then avoided us.\u00a0 I guess we stunk worse than he did.<\/p>\n

      Thanks for letting me lead Tonka.\u00a0 \u2013 Duck Out!<\/p>\n

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

      I woke up exhausted and honestly was not sure what I was going to do on the Q schedule this morning.\u00a0 I had been out of town in an all-day meeting and had to get back later last night.\u00a0 Then something I heard woke me up at 3 am and I never went back to […]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80],"tags":[],"class_list":["post-27097","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Rubber Ducky","date":"7.14.2026","pax":"Dr. Toot(WD), Subfloor, Zima, Blind Date, Wahoo, Ziggy Stardust, Ziffel, Tonka (WB), Spamalot, I-Beam, Rubber Ducky"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27097","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27097"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27097\/revisions"}],"predecessor-version":[{"id":27100,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27097\/revisions\/27100"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27097"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27097"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27097"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}