{"id":2804,"date":"2017-10-02T17:12:33","date_gmt":"2017-10-02T21:12:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2804"},"modified":"2017-10-02T17:12:33","modified_gmt":"2017-10-02T21:12:33","slug":"repeat-at-theestate-no-one-will-know","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/10\/repeat-at-theestate-no-one-will-know\/","title":{"rendered":"Repeat at #TheEstate, no one will know."},"content":{"rendered":"<p>7 joined YHC for some work that was advertised as involving the Wake Forest campus.\u00a0 Ya, that didn&#8217;t happen.\u00a0 As YHC was planning decision was made to stay at Reynolda Village and perhaps use some of the Purgatory workout plans from Saturday.\u00a0 YHC counted on none of the attendees from Saturday showing up and was correct.\u00a0 No complaints about repetition, fantastic.\u00a0 Plus musical distraction.\u00a0 Away we go.<\/p>\n<p>Warm-O-Rama<\/p>\n<ul>\n<li>SSH, IW, Abe Vigoda, Mountain Climber, Peter Parker<\/li>\n<li>Mosey to lower parking lot<\/li>\n<li>High Knees, Butt Kickers, Apollo Creeds<\/li>\n<li>Mosey to fountain and count off by 2s<\/li>\n<\/ul>\n<p>Thang &#8211; Tabata, 20 on, 10 off, 5 sets, 1s do first exercise, 2s do second, flapjack after 5 sets<\/p>\n<ul>\n<li>Box jumps\/Sun God F<\/li>\n<li>Mosey to top of\u00a0driveway and back<\/li>\n<li>Step Ups\/Sun God R<\/li>\n<li>Mosey to top of\u00a0driveway and back<\/li>\n<li>Side squat\/Overhead clap<\/li>\n<li>Mosey to top of\u00a0driveway and back<\/li>\n<li>Step Ups\/Seal Clap<\/li>\n<li>Mosey to top of\u00a0driveway and back<\/li>\n<li>Dips &#8211; all together<\/li>\n<\/ul>\n<p>Mary &#8211; by committee, Tabata, 20 on, 10 off x 2 sets<\/p>\n<ul>\n<li>Mosey back to parking lot<\/li>\n<li>LBC (Tuco)<\/li>\n<li>Low Flutter (Toe Tag)<\/li>\n<li>American Hammer (Hedwig)<\/li>\n<li>Juanita (Razzie)<\/li>\n<li>Heels to Heaven (Swiss Miss)<\/li>\n<li>Protractor (Rust Bucket)<\/li>\n<li>Peter Parkers (Balco)<\/li>\n<\/ul>\n<p>And scene!<\/p>\n<p>Announcements\/Prayer requests:<\/p>\n<ul>\n<li>Please keep all in your thoughts and prayers who have suffered recently in Texas, Puerto Rico, Mexico and Las Vegas.<\/li>\n<\/ul>\n<p>COT:<\/p>\n<ul>\n<li>Toe Tag took us out asking for strength and courage to face the challenges we face daily and the challenges our brothers and sisters are facing all over the world.<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<ul>\n<li>3 EC warriors this morning &#8211; TT, Hedwig and RB, great work men.<\/li>\n<li>During box jumps Toe Tag commented on form, suggested landing on full foot rather than toes.\u00a0 Stated injury risk is much less.\u00a0 To which Whirly responds, &#8220;I can&#8217;t be hurt, I am not injurable.&#8221;<\/li>\n<li>Pleasure to hear a bit of\u00a0complaint from Swiss Miss during\u00a0the bit of\u00a0shoulder work.<\/li>\n<li>YHC had\u00a0some cadence and explanation challenges this morning.\u00a0 2.0 is practicing sleep deprivation torture techniques.\u00a0 Ironic, if the little jerk would just\u00a0state his demands he would likely get them at this point.\u00a0 Anyway, interesting trades\u00a0might be considered.<\/li>\n<\/ul>\n<p>Playlist: Included but not in this order<\/p>\n<ul>\n<li>Zac Brown Band, Dire Straits, ZZ Top, Boston, CCR, Allman Brothers, Quuen, Quiet Riot, Scorpions, AC\/DC, few others<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Thank you for solid work, support\u00a0and great 2nd F this morning.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>7 joined YHC for some work that was advertised as involving the Wake Forest campus.\u00a0 Ya, that didn&#8217;t happen.\u00a0 As YHC was planning decision was made to stay at Reynolda Village and perhaps use some of the Purgatory workout plans from Saturday.\u00a0 YHC counted on none of the attendees from Saturday showing up and was [&hellip;]<\/p>\n","protected":false},"author":133,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-2804","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Tuco","date":"10\/2","pax":"Toe Tag, Hedwig, Razzie, Swiss Miss, Rust Bucket, Balco, Whirly"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2804","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\/133"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2804"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2804\/revisions"}],"predecessor-version":[{"id":2805,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2804\/revisions\/2805"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2804"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2804"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2804"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}