{"id":5288,"date":"2018-06-16T22:53:53","date_gmt":"2018-06-17T02:53:53","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5288"},"modified":"2018-06-16T22:55:06","modified_gmt":"2018-06-17T02:55:06","slug":"schweaty-dawgz-at-the-pound","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/06\/schweaty-dawgz-at-the-pound\/","title":{"rendered":"Schweaty Dawgz at the Pound"},"content":{"rendered":"<p>Date: 6\/16\/18<\/p>\n<p>PAX: Fingers, Starfish, Hardwire (WD: #Respect x2), Spicoli (WB)<\/p>\n<p>3 assembled while YHC struggled to find the correct entrance for the AO, even though I&#8217;ve been there several times before.\u00a0 No one was surprised YHC was running on #SpicoliTime<\/p>\n<p>Once I was out of the car, it was time to begin:<\/p>\n<p><strong>Warmarama<\/strong>: SSH, IST, Squats, Abe Vigodas, Peter Parkers, Merkins, Parker Peters all IC<\/p>\n<p>YHC drew inspiration from the lovely and talented #Fingers Backblast where it was a PAX of 2 and they did Bisected BLIMPS.\u00a0 So on a Mosey with pain stations, we made for the shelter area and repeated (almost) what Fingers did a month and a half ago.<\/p>\n<p><strong>Bisected BLIMPS<\/strong>:<\/p>\n<p>Starting at parking entrance to shelter, do 5 Burpees, 10 Lungs (double count), 15 Imperial Walkers\u00a0(double count). Run around the parking area to the other side of the shelter. Once there do 20 Merkins, 25 Plank Jacks, 30 Squats.\u00a0 Repeato 3 times<\/p>\n<p><strong>2 rounds of Chibatta<\/strong>, where each round was 6 segments of 10 sec rest, 30 secs work:<\/p>\n<p>Round 1: Right Leg step up, Left Leg step up, Irkins, Derkins, Low Flutter x2<\/p>\n<p>Round 2: Bavarian Split Squats R, then L, Wide Merkins, Diamond Merkins (hoo boy!), Freddy Mercury x2<\/p>\n<p>Mosey back toward parking lot for the &#8220;<strong>Trail of Mary<\/strong>&#8221;<\/p>\n<p>Moseyed back stopping along the way to get in several ab\/core exercises along trail back to parking lot.\u00a0 Special stop after emerging out of the trees to do a modified Broga Sun Salutation.\u00a0 Heavily modified.<\/p>\n<p>Once in parking lot, everyone got to pick an exercise for MOM to finish and called it a day.<\/p>\n<p>COT:<\/p>\n<ul>\n<li>Schmedfest is coming: August 25, 2018.\u00a0 At the Dixie Classic Fairgrounds this year.\u00a0 #Fingers band will be playing<\/li>\n<li>It&#8217;s Father&#8217;s Day tomorrow: Happy Father&#8217;s Day!<\/li>\n<li>Got a great timing phone call when My 2.0, #ChitChat, called during COT.\u00a0 It&#8217;s his birthday today so I Q&#8217;ed a rendition of the Happy Birthday song with the PAX to my son post workout.\u00a0 It sounded really good too.\u00a0 We might take this act on the road.\u00a0 The Happy Birthday Band is likely to get lots of gigs.\u00a0 Just you wait&#8230;<\/li>\n<li>#Hardwire is a\u00a0 tough dude.\u00a0 I hope to be that fast and strong when I grow up<\/li>\n<li>#Starfish continues to out-leg the PAX despite only being a yay tall.\u00a0 #StrongWork<\/li>\n<li>YHC took us out, thanking the PAX, thanking their example, motivation, and accountability.\u00a0 I&#8217;m a better person because of this group, which I hope reflects in my interactions with the rest of the community.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Date: 6\/16\/18 PAX: Fingers, Starfish, Hardwire (WD: #Respect x2), Spicoli (WB) 3 assembled while YHC struggled to find the correct entrance for the AO, even though I&#8217;ve been there several times before.\u00a0 No one was surprised YHC was running on #SpicoliTime Once I was out of the car, it was time to begin: Warmarama: SSH, [&hellip;]<\/p>\n","protected":false},"author":49,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92],"tags":[117],"class_list":["post-5288","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot","tag-winston-salem"],"acf":{"q":"Spicoli","date":"6\/16\/18","pax":"Fingers, Starfish, Hardwire (WD: #Respectx2), Spicoli (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5288","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\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5288"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5288\/revisions"}],"predecessor-version":[{"id":5290,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5288\/revisions\/5290"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5288"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5288"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5288"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}