{"id":3144,"date":"2017-10-31T08:44:23","date_gmt":"2017-10-31T12:44:23","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3144"},"modified":"2017-10-31T08:44:23","modified_gmt":"2017-10-31T12:44:23","slug":"the-monster-sour-mash-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/10\/the-monster-sour-mash-parliament\/","title":{"rendered":"The Monster Sour Mash @ Parliament"},"content":{"rendered":"<p>As the PAX rolled in this AM, they were un-welcomed with the theme from the movie Halloween. \u00a0At 0530 we began with a Halloween themed playlist and the following:<\/p>\n<p><strong>Warm-O-Rama:<\/strong><\/p>\n<ul>\n<li>SSH x 15 IC<\/li>\n<li>Arm Swirly Things FWD x 15 IC<\/li>\n<li>Arm Swirly Things BKWD x 15 IC<\/li>\n<li>Whirly\u2019s with the Clap x 15 IC<\/li>\n<li>Abe Vigoda\u2019s x 15 IC<\/li>\n<li>Seal Claps x 15 IC<\/li>\n<li>Overhead Claps x 15 IC<\/li>\n<\/ul>\n<p><strong>The Thang:<\/strong><\/p>\n<p>Partner up for Lazy Dora 1-2-3<\/p>\n<ul>\n<li>100 merkins<\/li>\n<li>200 LBCs<\/li>\n<li>300 squats<\/li>\n<\/ul>\n<p>P1 does 10 merkins while P2 planks, switch every 10 reps until you reach 100<\/p>\n<p>P1 does 20 LBCs while P2 performs 6\u201d leg hold, switch every 20 reps until you reach 200<\/p>\n<p>P1 does 25 squats while P2 performs squat hold, switch every 25 reps until you reach 300<\/p>\n<p>Mosey to blocks for:<\/p>\n<ul>\n<li>Overhead presses x 10 IC<\/li>\n<li>Curls x 10 IC<\/li>\n<li>Skull crushers x 10 IC<\/li>\n<li>Bent over rows x 10 IC<\/li>\n<li>Repeat-O<\/li>\n<\/ul>\n<p>Mosey to wall for:<\/p>\n<ul>\n<li>Balls to the Wall x 10 second count<\/li>\n<li>People\u2019s Chair with Jack Reachers x 10 IC<\/li>\n<li>Balls to the Wall x 10 second count<\/li>\n<li>People\u2019s Chair with Seal Claps x 10 IC<\/li>\n<li>Repeat-0<\/li>\n<\/ul>\n<p>Mosey to picnic tables for:<\/p>\n<ul>\n<li>Right leg step-ups x 10 OYO<\/li>\n<li>Irkin x 10 IC<\/li>\n<li>Left leg step-ups x 10 OYO<\/li>\n<li>Irkin or Derkin x 10 IC<\/li>\n<li>Repeat-0 (only 8 IC Irkin and Irkin or Derkins were done 2nd time around)<\/li>\n<\/ul>\n<p>Mosey to parking lot for:<\/p>\n<p><strong>Mary:<\/strong><\/p>\n<ul>\n<li>LBCs x 20 IC<\/li>\n<li>Mutton Crunch LoR x 15 IC<\/li>\n<li>Mutton Crunch RoL x 15 IC<\/li>\n<li>Dolly x 10 IC<\/li>\n<li>Gas Pump x 8 IC<\/li>\n<li>Freddie Mercury\u2019s x 10 IC<\/li>\n<li>Merkins x 10 OYO<\/li>\n<li>Body Destroyer&#8217;s<\/li>\n<\/ul>\n<p><strong>FIN<\/strong><\/p>\n<p><strong>Announcements:<\/strong><\/p>\n<ul>\n<li>Wobegon is transitioning to Site Q for #TRQ<\/li>\n<li>Also it was mentioned that #TRQ is closing in on 150 weeks of beatdowns!<\/li>\n<li>2nd F opportunity Friday night at the Thunderbirds game. \u00a0If you didn&#8217;t reach out to Spam or Wobegon about tickets, no worries, there will still be PLENTY available. \u00a0See Spam or Wobegon about tailgating opportunity, I think they are starting at 10 AM.<\/li>\n<\/ul>\n<p><strong>CoT:<\/strong><\/p>\n<ul>\n<li>Continued prayers for Whirly and his family<\/li>\n<li>Prayers for TSC&#8217;s inlaws<\/li>\n<li>Prayers for Boomerang&#8217;s mother<\/li>\n<\/ul>\n<p>Boomerang took us out lifting up the prayer requests mentioned<\/p>\n<p><strong>NMM:<\/strong><\/p>\n<ul>\n<li>This was the essentially the same workout YHC Q&#8217;d yesterday with a few minor changes to accommodate the &#8220;no running&#8221; clause at #Parliament. \u00a0No repeat PAX from yesterday, except YHC.<\/li>\n<li>There was definitely some MC today, but YHC didn&#8217;t catch anything specific, the tunes helped drown it out.<\/li>\n<li>Always an honor to lead the men of F3WS, especially the PAX of #Parliament. \u00a0I think most of the #Parliament OGs were present!<\/li>\n<\/ul>\n<p><strong>Playlist:<\/strong><\/p>\n<ul>\n<li>Monster Mash by Bobby &#8220;Boris&#8221; Pickett<\/li>\n<li>Ghostbusters Theme by Ray Parker Jr<\/li>\n<li>Thriller by Michael Jackson<\/li>\n<li>Werewolves of London by Warren Zevon<\/li>\n<li>Witchy Woman by Eagles<\/li>\n<li>A Nightmare On My Street by DJ Jazzy Jeff &amp; The Fresh Prince<\/li>\n<li>Freaks Come Out at Night by Whodini<\/li>\n<li>Runnin&#8217; With The Devil by Van Halen<\/li>\n<li>Bad Moon Rising by Creedence Clearwater Revival<\/li>\n<li>Devil Inside by Inxs<\/li>\n<li>(Don&#8217;t Fear) The Reaper &#8211; Blue Oyster Cult<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>As the PAX rolled in this AM, they were un-welcomed with the theme from the movie Halloween. \u00a0At 0530 we began with a Halloween themed playlist and the following: Warm-O-Rama: SSH x 15 IC Arm Swirly Things FWD x 15 IC Arm Swirly Things BKWD x 15 IC Whirly\u2019s with the Clap x 15 IC [&hellip;]<\/p>\n","protected":false},"author":179,"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-3144","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Sour Mash","date":"10\/31\/2017","pax":"Boomerang, Drama Queen, Goofy, Harden, Spam-A-Lot, Sour Mash, The Singing Cowboy, Whirly, Wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3144","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3144"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3144\/revisions"}],"predecessor-version":[{"id":3147,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3144\/revisions\/3147"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3144"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3144"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3144"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}