{"id":3872,"date":"2018-02-26T14:05:30","date_gmt":"2018-02-26T18:05:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3872"},"modified":"2018-02-26T14:05:30","modified_gmt":"2018-02-26T18:05:30","slug":"boatloads-of-shame-vi","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/02\/boatloads-of-shame-vi\/","title":{"rendered":"Boatloads of Shame @ #VI"},"content":{"rendered":"

Where: A semi-rainy morning in the gloom of the Jerry Long YMCA parking lot.<\/p>\n

Who: 4 ready & willing PAX<\/p>\n

What:
\nSome standard warm-o-rama, then mosey to the shelter for the shame game.<\/p>\n

Tabata with laps<\/strong> while the playlist of shame<\/em> plays…
\nTabata – 2 exercises, 8 rounds, 20sec on\/10sec off
\n2 Full Tabata “activities”, Run one lap
\nRepeato until time expires<\/p>\n

    \n
  1. Merkins+CDD<\/li>\n
  2. Jump Squats+SSH<\/li>\n
  3. Run Lap<\/li>\n
  4. Burpees+ISW\/IST<\/li>\n
  5. Right\/Left “Pulse” Lunges<\/li>\n
  6. Run Lap<\/li>\n
  7. Pickle Pounders+Monkey Humpers<\/li>\n
  8. CH Squats+”Jump” Lunges (?)<\/li>\n
  9. Run Lap<\/li>\n
  10. Low Flutter+LBC<\/li>\n<\/ol>\n

    And we’re out of time…<\/p>\n

    @Boomerang took us out<\/p>\n

    Announcements & NMM:<\/strong><\/p>\n

      \n
    • Spicoli has Q at #THEDistillery this Thu – ONE YEAR ANNIVERSARY of the AO!!!
      \nCome out to #WestFoCo and celebrate!<\/li>\n
    • Prayers for @Lace & his family; he lost his grandmother last week<\/li>\n
    • Habitat Build on 3\/10 – will be a workout beforehand<\/li>\n
    • Plenty of MC this morning; the PAX handled the embarrassing playlist pretty well<\/li>\n
    • No mention of @Mongoose this morning<\/li>\n
    • Thanks for the keys – always a pleasure to run with the village idiots, among whom YHC is chief…<\/li>\n<\/ul>\n

      Playlist of Shame:<\/em><\/strong><\/p>\n

        \n
      1. Mr Tambourine Man – William Shatner (aka “Captain Kirk”)<\/li>\n
      2. White Flag – Dido<\/li>\n
      3. Wait A Minute – Alan Jackson<\/li>\n
      4. Cool Kids – Echosmith<\/li>\n
      5. All In – Lifehouse<\/li>\n
      6. Make It With You – Bread<\/li>\n
      7. I’d Be Better Off (In A Pine Box) – Doug Stone<\/li>\n
      8. Roar – Katy Perry<\/li>\n
      9. Yellow – Coldplay<\/li>\n
      10. I Walk The Line – Leonard Nimoy (aka “Mr Spock”)<\/li>\n
      11. Call Me Maybe – Carly Rae Jepson<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

        Where: A semi-rainy morning in the gloom of the Jerry Long YMCA parking lot. Who: 4 ready & willing PAX What: Some standard warm-o-rama, then mosey to the shelter for the shame game. Tabata with laps while the playlist of shame plays… Tabata – 2 exercises, 8 rounds, 20sec on\/10sec off 2 Full Tabata “activities”, […]<\/p>\n","protected":false},"author":58,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77,116],"tags":[],"class_list":["post-3872","post","type-post","status-publish","format-standard","hentry","category-village-idiocy","category-wefoco"],"acf":{"q":"Fingers","date":"02\/26\/18","pax":"Light Brigade, Boomerang (WD), Spicoli (WB), Fingers"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3872","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3872"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3872\/revisions"}],"predecessor-version":[{"id":3874,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3872\/revisions\/3874"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3872"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3872"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3872"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}