{"id":2889,"date":"2017-10-09T08:37:42","date_gmt":"2017-10-09T12:37:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2889"},"modified":"2017-10-09T08:37:42","modified_gmt":"2017-10-09T12:37:42","slug":"parental-advisory-explicit-lyrics","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/10\/parental-advisory-explicit-lyrics\/","title":{"rendered":"Parental Advisory &#8211; Explicit Lyrics"},"content":{"rendered":"<p>When YHC signed up to Q on this holiday Monday, little else was scheduled for the remainder of the week. That didn&#8217;t last long as the Bourbon Chase was soon after added to the calendar. Upon first glance, the weather today was supposed to be 100% rain. This coupled with Spam-a-lot and YHC &#8220;Tapering&#8221; our weekly workouts made for a perfect opportunity for a low run, high rep workout &#8211; tabata style. So the plan came together as follows:<\/p>\n<p>Plan: Tabata<\/p>\n<p>Music: Picks from Harden&#8217;s formative years (scary, i know)<\/p>\n<p>A non-traditional parental advisory disclaimer was given advising that pax that YHC created the playlist which was much darker than remembered from high school.<\/p>\n<p><em><strong>Warm-o-rama<\/strong><\/em><\/p>\n<ul>\n<li>SSH, Whirly&#8217;s, Seal Claps, Abe Vogoda&#8217;s, Capri lap to shelter<\/li>\n<\/ul>\n<p><em><strong>The Thang<\/strong><\/em><\/p>\n<p>Tabata &#8211; 20 seconds on, 10 seconds off, 30 sec rest between sets<\/p>\n<p>Set 1<\/p>\n<ul>\n<li>SSH<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>American Hammer<\/li>\n<li>repeato<\/li>\n<\/ul>\n<p>Set 2<\/p>\n<ul>\n<li>Star Jumps<\/li>\n<li>Irkins<\/li>\n<li>Right Leg Step Up<\/li>\n<li>Mountain Climbers<\/li>\n<li>repeato<\/li>\n<\/ul>\n<p>Set 3<\/p>\n<ul>\n<li>Running with Scissors<\/li>\n<li>Derkins<\/li>\n<li>Left Leg Step Up<\/li>\n<li>Heels to Heaven<\/li>\n<li>repeato<\/li>\n<\/ul>\n<p>Set 4<\/p>\n<ul>\n<li>Hillbillies<\/li>\n<li>Curls<\/li>\n<li>Right Leg Lunge<\/li>\n<li>Freddie Merc<\/li>\n<li>repeato<\/li>\n<\/ul>\n<p>Set 5<\/p>\n<ul>\n<li>Burpees<\/li>\n<li>Arm Swirly Things (F)<\/li>\n<li>Bobby Hurley<\/li>\n<li>Boxcutters<\/li>\n<li>repeato<\/li>\n<\/ul>\n<p>Set 6<\/p>\n<ul>\n<li>Carolina Dry Docks<\/li>\n<li>Arm Swirly Things (R)<\/li>\n<li>Monkey Humpers<\/li>\n<li>Left Leg Lunge<\/li>\n<li>repeato<\/li>\n<\/ul>\n<p>Set 7<\/p>\n<ul>\n<li>SSH<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>American Hammer<\/li>\n<li>Star Jumps<\/li>\n<li>Irkins<\/li>\n<li>Right Leg Step UP<\/li>\n<li>Mountain Climbers<\/li>\n<li>Running with Scissors<\/li>\n<li>Derkins<\/li>\n<li>Left Leg Step up<\/li>\n<li>Heels to heaven<\/li>\n<\/ul>\n<p>Set 8 &#8211; 5 MOM &#8211; Still in Tabata<\/p>\n<ul>\n<li>Mutton Crunches L\/R<\/li>\n<li>Mutton Crunches R\/L<\/li>\n<li>Dying Cockroach<\/li>\n<li>Big O<\/li>\n<li>Rosalita<\/li>\n<li>Penguin Crunch<\/li>\n<li>LBC&#8217;s<\/li>\n<\/ul>\n<p>Playlist:<\/p>\n<ol>\n<li>Impossible &#8211; Wu-tang Clan<\/li>\n<li>What&#8217;s Beef? &#8211; The Notorious B.I.G.<\/li>\n<li>Lit Up &#8211; Buckcherry<\/li>\n<li>Santa Monica &#8211; Everclear<\/li>\n<li>Too Much &#8211; The Dave Matthews Band<\/li>\n<li>About Mr. Brown &#8211; O.A.R.<\/li>\n<li>Come out and Play (keep &#8217;em separated) &#8211; The Offspring<\/li>\n<li>Black Rock &#8211; O.A.R.<\/li>\n<li>2 of Amerikaz Most Wanted &#8211; 2Pac (scheduled but didn&#8217;t get to it)<\/li>\n<\/ol>\n<p>NMM<\/p>\n<p>What was supposed to be a smooth technological experience was far from that. I guess it wouldn&#8217;t be an F3 workout if the tech guy didn&#8217;t fail! Thanks to the pax for their patience!<\/p>\n<p>Not much chatter this morning, if something worthy was mentioned please feel free to add in the comments.<\/p>\n<p>Yes, this really is what we listened to in RVA.<\/p>\n<p>Announcements\/Prayer Requests<\/p>\n<ul>\n<li>Spicoli was at a Funeral in Asheville this past weekend &#8211; appreciative of the community, including F3, that was their to support the family through this difficult time.<\/li>\n<li>The Bourbon Chase team in Kentucky this weekend.<\/li>\n<li>Expansion &#8211; Starfish working out with F3 Chicago this weekend. St. Louis and Austin launching on the 28th. D.C., Phoenix, and maybe Omaha launching in the spring.<\/li>\n<\/ul>\n<p>DQ took us out!<\/p>\n<p>Thanks for allowing me to lead Spam-a-lot!<\/p>\n<p>Harden<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When YHC signed up to Q on this holiday Monday, little else was scheduled for the remainder of the week. That didn&#8217;t last long as the Bourbon Chase was soon after added to the calendar. Upon first glance, the weather today was supposed to be 100% rain. This coupled with Spam-a-lot and YHC &#8220;Tapering&#8221; our [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":2893,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-2889","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-village-idiocy"],"acf":{"q":"Harden","date":"10\/09\/2017","pax":"Sour Mash, Spicoli, Starfish, Fingers, Drama Queen, Splash, Spam-a-lot, Harden"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2889","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\/94"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2889"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2889\/revisions"}],"predecessor-version":[{"id":2895,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2889\/revisions\/2895"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media\/2893"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2889"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2889"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2889"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}