{"id":3623,"date":"2018-02-06T23:44:52","date_gmt":"2018-02-07T03:44:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3623"},"modified":"2018-02-06T23:52:28","modified_gmt":"2018-02-07T03:52:28","slug":"shoulder-work-at-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/02\/shoulder-work-at-parliament\/","title":{"rendered":"Shoulder Work at Parliament!"},"content":{"rendered":"<p><strong>QIC: <\/strong>Van Gogh<\/p>\n<p><strong>Date:<\/strong> 02\/06\/2018<\/p>\n<p><strong>PAX:<\/strong>\u00a0Palin, Splash, Spamalot, Boomerang, Touch-Me-Not (WB), Zima, Whirly, Shake-N-Bake, Singing Cowboy, Ink Spot (WD), Drama Queen, Sgt Shultz, Spamalot, Wobegon, Schneider, Van Gogh (QIC)<\/p>\n<p><strong>Intro:<\/strong><\/p>\n<p>YHC did a Murph yesterday, as part of my promise to Murph for every PAX to sign up late for the H4H build day. Between that and running for the #Break5K group thus past weekend, everything hurt but my shoulders. Soooo, naturally it was time to focus on those in the morning&#8230; And in all honesty, YHC prefers a targeted Beatdown to really feel the burn! The PAX may disagree&#8230;<\/p>\n<p><b>Warmorama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 16 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whirly Has The Clap x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mountain Climbers x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Plank Jack x 10 IC<\/span><\/li>\n<\/ul>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reverse Burpee Ladder: 1 to 10<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Karaoke down to sidewalk entrance<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dying Cockroach: 10 to 1<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Overhead press ladder: 10 to 1<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl from parking spaces near blocks to Grass<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sweat Angels: 1 to 10<\/span><\/li>\n<li>Bonus Crawl Bear round at the sixth rep!<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Upright row ladder: 10 to 1<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to grass and back<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sexy shoulders<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Arm Swirly Things forward x 16 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Arm Swirly Things reverse x 16 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Seal Claps x 16 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Overhead claps x 16 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Moroccan night clubs x 16 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Suitcase shoulder shrugs x 16 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bonus: Carolina Dry Docks x 16 IC<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Freddy Mercury x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Penguin Crunch x 20 IC<\/span><\/li>\n<\/ul>\n<p><b>COT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayer request for family of @Splash\u2019s patient who lost a long battle with leukemia<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Boomerang\u2019s friend, Pam Taylor, whose husband recently passed away<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@ShakeNBake\u2019s co-worker whose husband recently died<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for those struggling with addiction<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Ripple has potential VQ at #Purgatory depending on how his route is doing<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@SgtShultz has the Q at Mayhem tomorrow<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out lifting up prayer requests<\/span><\/li>\n<\/ul>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Great turnout this morning! Strong crew, lots of hard work, and lots of laughter and great MC! That&#8217;s what it is all about!<\/span><\/li>\n<li>Total stats were 421 shoulder exercises (if each bear crawl counts as 1), and 1 mile covered<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">I appreciated @Spamalot calling out YHC on the stating the disclaimer before the workout even though no FNGs were present, based on opinion he heard in an F3 round table podcast. YHC agrees here, it should always be said, we should be reminded to modify as necessary, keep safety first, and look out for each other at every workout. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC did holler out the Mission Statement, which should also always be said.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kudos to @Zima who has the fastest dying cockroach in the Dash<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Whirly asked for many modifications this AM but didn&#8217;t seem to like my suggestions!? Probably because they were all harder\u2026 bear crawl with your block anyone?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Palin is concerned about his videos for beach season\u2026 trust me dude, Chicks dig nice shoulders too!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@DQ and @InkSpot earned my respect as usual this morning, putting in some great work (and clever MC I heard from afar)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nice to see @ShakeNBake again who is becoming a West FoCo regular!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@SingingCowboy opted to do safer Reverse Burpees, which is almost like an inch worm burpee! Ouch\u2026 future exercise?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC called @SgtShultz @Wobegon during the 2nd ladder, evidently they look alike from behind?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Boomerang shot down YHCs offer to check out his form on upright rows<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@TouchMeNot and @Schneider were the strong and silent Torres this morning<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Thank you for the keys @SgtShultz, always a pleasure to lead the fine men of F3WS!<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>QIC: Van Gogh Date: 02\/06\/2018 PAX:\u00a0Palin, Splash, Spamalot, Boomerang, Touch-Me-Not (WB), Zima, Whirly, Shake-N-Bake, Singing Cowboy, Ink Spot (WD), Drama Queen, Sgt Shultz, Spamalot, Wobegon, Schneider, Van Gogh (QIC) Intro: YHC did a Murph yesterday, as part of my promise to Murph for every PAX to sign up late for the H4H build day. Between [&hellip;]<\/p>\n","protected":false},"author":42,"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-3623","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Van Gogh","date":"02\/06\/2018","pax":"Palin, Splash, Spamalot, Boomerang, Touch-Me-Not (WB), Zima, Whirly, Shake-N-Bake, Singing Cowboy, Ink Spot (WD), Drama Queen, Sgt Shultz, Spamalot, Wobegon, Schneider, Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3623","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3623"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3623\/revisions"}],"predecessor-version":[{"id":3626,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3623\/revisions\/3626"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3623"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3623"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3623"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}