{"id":4087,"date":"2018-03-13T08:50:51","date_gmt":"2018-03-13T12:50:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4087"},"modified":"2018-03-13T08:53:18","modified_gmt":"2018-03-13T12:53:18","slug":"leg-day-at-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/03\/leg-day-at-parliament\/","title":{"rendered":"Leg day at #Parliament"},"content":{"rendered":"<p>With the last remnants of the last snow (hopefully) of the season on the ground, 11 PAX gathered in the cold, clear gloom of SW Elementary in Clemmons to say good-bye to winter and hello to shorts season as we worked on our &#8220;soccer legs&#8221;&#8230;<\/p>\n<p><strong>Warm-o-rama:<\/strong><br \/>\n<em>SSH, IST\/IW, Arm Swirly Things, Abe Vigoda<\/em><\/p>\n<p><strong>Super Aiken Legs:<\/strong><br \/>\n<em>1 round = 4 exercises, x20 reps each, repeato x3<\/em><\/p>\n<ul>\n<li>Round 1: squats, lunges (x10 each leg), squat jumps, split jacks<\/li>\n<li>Round 2: sumo squats, back lunges (x10 each leg), slalom jumps, dead lifts<\/li>\n<li>Round 3: CH squats, side lunges (x10 each leg), monkey humpers, pulse lunges (x20 each leg)<\/li>\n<\/ul>\n<p><strong>Wall work:<\/strong><\/p>\n<ul>\n<li>Wall sits 1min<\/li>\n<li>Calf raises x20<\/li>\n<li>Rocky Balboa x20<\/li>\n<li>repeato x3<\/li>\n<\/ul>\n<p><strong>Mary:<\/strong><br \/>\n<em>Hanoi Janes<\/em><br \/>\nx3 sets of Jane Fonda&#8217;s, Up, Front &amp; Back x10 each, then switch legs<br \/>\n<em>LF, LBC<\/em><\/p>\n<p>YHC took us out.<\/p>\n<p><strong>Announcements &amp; NMM:<\/strong><\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li>1st Pres men&#8217;s retreat is this weekend 3\/16 &amp; 3\/17<\/li>\n<li>@Schneider stepped up to Q #DawgPound this Saturday. He also has Q at #THEDistillery this Thursday. Thanks, @Schneider!<\/li>\n<li>Saturday 5\/24 at 5:00pm and Sunday 5\/25 at 9:00am and 10:55am @SgtSchultz has his <em>acting debut<\/em> at <strong>Mount Tabor Methodist<\/strong>.<br \/>\n@DramaQueen will also be acting <em>and<\/em> <strong>singing<\/strong>!<\/li>\n<li>We did a total of x900 reps on legs this morning!<\/li>\n<li>Thanks for the keys, @SgtSchultz! Always a pleasure to address #Parliament!<\/li>\n<li>The <em>Hanoi Janes<\/em> were stolen from @Starfish at #DawgPound this past weekend. The <em>split jacks<\/em> and <em>pulse lunges<\/em> were stolen from @Huckleberry at #DashWIB a few weeks ago. Nothing was stolen from @Mongoose.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Aye!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>With the last remnants of the last snow (hopefully) of the season on the ground, 11 PAX gathered in the cold, clear gloom of SW Elementary in Clemmons to say good-bye to winter and hello to shorts season as we worked on our &#8220;soccer legs&#8221;&#8230; Warm-o-rama: SSH, IST\/IW, Arm Swirly Things, Abe Vigoda Super Aiken [&hellip;]<\/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":[114,80],"tags":[],"class_list":["post-4087","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Fingers","date":"03\/13\/18","pax":"Harden (WB), Light Brigade, Landshark, Boomerang, Bulldog, Offsides, The Singing Cowboy, Schneider, Drama Queen (WD), Sgt Schultz, Fingers"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4087","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=4087"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4087\/revisions"}],"predecessor-version":[{"id":4089,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4087\/revisions\/4089"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4087"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4087"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}