{"id":4505,"date":"2018-04-18T08:32:08","date_gmt":"2018-04-18T12:32:08","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4505"},"modified":"2018-04-18T08:32:08","modified_gmt":"2018-04-18T12:32:08","slug":"dippin-dots-at-the-estate","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/04\/dippin-dots-at-the-estate\/","title":{"rendered":"Dippin&#8217; Dots at the Estate"},"content":{"rendered":"<p><span style=\"font-weight: 400\">11 very <em>un-muttering\u00a0<\/em>Pax joined YHC for a sinful number of dips and a whole lot of lactic acid spread across the muscle groups. YHC expected mumble chatter from the usually spirited Estate group, but was greeted by a lot of silence. The birds were noticeable on the recording. We worked the whole body, but there were too many dips for a person to do in a month, let alone a day. I must say what the group lacked in verbal enthusiasm they made up for in some excellent Bropee form.<\/span><\/p>\n<p><i><span style=\"font-weight: 400\"><br \/>\n<\/span><\/i><b>Warm-O-Rama:<br \/>\n<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">SSH<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">IST<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Abe Vigoda<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Whirly w\/clap<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Overhead claps<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Seal claps<\/span><\/li>\n<li style=\"font-weight: 400\"><i>Mosey to the bridge<\/i><\/li>\n<\/ul>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Step ups<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Calf raises<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">*Repeato<\/span><\/li>\n<li style=\"font-weight: 400\"><em><span style=\"font-weight: 400\">Mosey across the field &#8211; backwards run halfway<\/span><\/em><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Partners on their own (one three-way bropee\/booyah)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">10 Bropees + 10 Booyah Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">*Repeato\n<p><\/span><\/li>\n<li>American Hammers<\/li>\n<li>Freddy Merks<\/li>\n<li>Box Cutters<\/li>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Mosey to the fountain<br \/>\n<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dips<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Erkins <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dips<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Derkins <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dips<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dry Dock Erkin<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dips<\/span><\/li>\n<li><em>repeato &#8217;til you die<\/em><\/li>\n<li>Karaoke to European Touch (aka Palin&#8217;s favorite haunt)<\/li>\n<li style=\"list-style-type: none\"><\/li>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Mosey to the parking lot<\/span><\/i><\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Penguin Crunch<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">LBC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heels to Heaven<\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Whirly with clap<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Abe Vigoda<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">American hammers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Freddy Merks <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Box Cutter<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Jane Fondas &#8211; called by Snookie<\/span><\/li>\n<\/ul>\n<p><b>COT<\/b><\/p>\n<p><span style=\"font-weight: 400\">Prayer Requests<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\">For those struggling with addiction<\/li>\n<li>Those in Greensboro hit by the Tornado<\/li>\n<li style=\"font-weight: 400\">For YHC&#8217;s wife who is going to have a baby any moment<\/li>\n<li style=\"font-weight: 400\">Greenspan took us out in prayer<\/li>\n<\/ul>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\">Possibly the quietest Pax I&#8217;ve ever worked out with. Made counting a challenge&#8230;had to actually pay attention. Also, Snookie went first in name-O-rama only to be met with complete silence after sharing his info. But, a bunch of gentlemen who worked out\u00a0<em>super<\/em> hard.<\/li>\n<li>Credit to my M who says that men only work out their biceps, run, and don&#8217;t stretch. She studied Health and Exercise at the pretty school next door to the Estate and she is credited with throwing the Abes and Whirlies during Mary&#8230;men gotta stretch after working out too.<a href=\"http:\/\/gph.is\/2cGuUey\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/media.giphy.com\/media\/dOh2uIeKlUY7e\/giphy.gif\" alt=\"Stretching GIF - Find &amp; Share on GIPHY\" width=\"320\" height=\"240\" \/><\/a><\/li>\n<\/ul>\n<p>Hugs, Fokker.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>11 very un-muttering\u00a0Pax joined YHC for a sinful number of dips and a whole lot of lactic acid spread across the muscle groups. YHC expected mumble chatter from the usually spirited Estate group, but was greeted by a lot of silence. The birds were noticeable on the recording. We worked the whole body, but there [&hellip;]<\/p>\n","protected":false},"author":180,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4505","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Fokker","date":"4\/16\/18","pax":"Snookie, Chisel, Palin, Roosevelt, Burns (WB), Manscape (WD), Greenspan, Bevo, Screech, Cheesesteak"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4505","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\/180"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4505"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4505\/revisions"}],"predecessor-version":[{"id":4510,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4505\/revisions\/4510"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4505"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4505"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4505"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}