{"id":3078,"date":"2017-10-24T22:39:02","date_gmt":"2017-10-25T02:39:02","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3078"},"modified":"2017-10-24T22:39:02","modified_gmt":"2017-10-25T02:39:02","slug":"easy-exercises-made-hard","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/10\/easy-exercises-made-hard\/","title":{"rendered":"Easy Exercises Made Hard"},"content":{"rendered":"<p>Six PAX came for an easy workout.\u00a0 YHC left sore.<\/p>\n<p><strong>Warm-O-Ramma<\/strong><\/p>\n<ul>\n<li>SSH x 20 IC<\/li>\n<li>Imperial Walkers x 20 IC<\/li>\n<li>Windmill x 10 IC<\/li>\n<li>Whirly has the Clap x 15 IC<\/li>\n<li>Copperhead Squat x 15 IC<\/li>\n<li>Hand-release Merkins x 10 IC<\/li>\n<li>Mountain Climbers x 15 IC<\/li>\n<\/ul>\n<p><strong>Easy Exercises<\/strong><\/p>\n<p>PAX lined up facing parking lot.<\/p>\n<ul>\n<li>SSH x 20 IC<\/li>\n<li>OHC x 20 IC<\/li>\n<li>Merkin x 20 OYO<\/li>\n<li>LBC x 20 IC<\/li>\n<li>Burpee x 10 OYO<\/li>\n<li>Low Flutter x 20 IC<\/li>\n<li>Squat x 20 OYO<\/li>\n<li>Crab Walk ~ 30 yards<\/li>\n<\/ul>\n<p><strong>Easy Exercises Plus<\/strong><\/p>\n<ul>\n<li>Happy Jacks x 10 OYO<\/li>\n<li>OHC x 20 IC + OHP x 20 IC + Seal Clap x 20 IC<\/li>\n<li>Wide Merkin x 20 OYO<\/li>\n<li>LBFK x 20 IC<\/li>\n<li>Body Builders x 10 OYO<\/li>\n<li>Jump Squats x 20 OYO<\/li>\n<li>Fiddler Crab ~ 30 yards<\/li>\n<\/ul>\n<p><strong>Hard Easy Exercises<\/strong><\/p>\n<ul>\n<li>Al Gore for 2:00 + SSH x 20 IC<\/li>\n<li>Plank for 2:00 + Merkin x 20 OYO<\/li>\n<li>Six Inches for 2:00 + LBC x 20 IC<\/li>\n<li>OHC x 20 IC + OHP x 20 IC + Seal Clap x 20 IC + Moroccan Night Club x 20 IC<\/li>\n<li>Plank for 1:00 + Burpee x 10 OYO<\/li>\n<li>Al Gore for 1:00 + Squats x 20 OYO<\/li>\n<li>Six Inches for 1:00 + Low Flutter x 20 IC<\/li>\n<\/ul>\n<p><strong>Circle of Trust<\/strong><\/p>\n<p>YHC took us out thanking Him for giving us this community and the men that make it up.\u00a0 We asked Him that he give us the strength to use our abilities to lift those in need up.\u00a0 We asked for strength for Whirly and his family.<\/p>\n<p><strong>Announcements<\/strong><\/p>\n<ul>\n<li>The Mega \u2013 Saturday, October 28th \u2013 Gather at 6:00 AM at First Presbyterian to Clown Car to Greensboro<\/li>\n<li>Learn to Home Brew Day \u2013 Saturday, November 4th at 10:00 AM \u2013 Taught by D-Day at Homebrewer\u2019s Clubhouse<\/li>\n<li>Beer Run \u2013 Saturday, November 18th \u2013 Location TBD \u2013 Watch for Tweets from Hoptoberfest<\/li>\n<\/ul>\n<p><strong>Naked Man Moleskin<\/strong><\/p>\n<ul>\n<li>Sour Mash promised to repay me for my Distillery Q with a bottle of Knob Creek.\u00a0 With whiskey on my mind I arrived at Clemmons Elementary at 5:26.\u00a0 Wrong AO.<\/li>\n<li>I arrived at Southwest Elementary and my Knob Creek was gone.\u00a0 I think it was Boomerang.<\/li>\n<li>Goofy was unsure of two minutes of six inches. He completed the full time.\u00a0 Great job!<\/li>\n<li>Every time I workout with Sergeant Schultz he gets faster and stronger.<\/li>\n<li>Sassy was quite&#8230;sassy&#8230;Does 33-17 mean anything?<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Six PAX came for an easy workout.\u00a0 YHC left sore. Warm-O-Ramma SSH x 20 IC Imperial Walkers x 20 IC Windmill x 10 IC Whirly has the Clap x 15 IC Copperhead Squat x 15 IC Hand-release Merkins x 10 IC Mountain Climbers x 15 IC Easy Exercises PAX lined up facing parking lot. SSH [&hellip;]<\/p>\n","protected":false},"author":77,"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-3078","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Total","date":"10\/24\/2017","pax":"Goofy, Sour Mash, Boomerang, Sergeant Schultz, Sassy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3078","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\/77"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3078"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3078\/revisions"}],"predecessor-version":[{"id":3079,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3078\/revisions\/3079"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3078"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3078"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3078"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}