{"id":5691,"date":"2018-07-23T15:45:32","date_gmt":"2018-07-23T19:45:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5691"},"modified":"2018-07-23T15:52:03","modified_gmt":"2018-07-23T19:52:03","slug":"punch-the-clock","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/07\/punch-the-clock\/","title":{"rendered":"Punch The Clock"},"content":{"rendered":"

Punch The Clock<\/b><\/h2>\n

QIC<\/b>: Van Gogh<\/span><\/p>\n

Date<\/b>: 07\/18\/2018<\/span><\/p>\n

PAX<\/b>: Boomerang, TPS, Ziggy Stardust (WD) Van Gogh (WB, QIC)<\/span><\/p>\n

 <\/p>\n

\n

 <\/p>\n

YHC has been taking LesMills Body Pump classes at the Y once a week with the M. It\u2019s proven a fun thing to do together and also a challenging workout. That has added a few new moves to YHCs workout sheet as well, including \u201cpulses\u201d. That\u2019s where you essentially keep the muscles engaged longer by doing half reps in between fulls (and less rest at the top\/bottom than usual). With new exercises, YHC thought a timed approach to provide clarification if needed, and encourage MC, would be a good change of pace.<\/span><\/p>\n

 <\/p>\n

Warm-o-rama <\/b><\/p>\n

    \n
  • IST x 15IC<\/span><\/li>\n
  • SSHx 15 IC<\/span><\/li>\n
  • Toy Soldiers x 10 IC<\/span><\/li>\n
  • Whirly Has The Clap x 10 IC<\/span><\/li>\n<\/ul>\n

    ALL exercises 1 min on, 15 seconds off<\/strong><\/p>\n

    The Thang<\/b><\/p>\n

      \n
    • Butt Kickers to 2nd Island<\/span><\/li>\n
    • Kareoka L to end of parking lot<\/span><\/li>\n
    • Kareoka R to gate<\/span><\/li>\n
    • Walking Arm Swirly things to rock pile<\/span><\/li>\n
    • Rock Pile Intervals<\/span>\n
        \n
      • Pulse Curls<\/span><\/li>\n
      • Pulse Skull Crusher<\/span><\/li>\n
      • Pulse Jack Reacher<\/span><\/li>\n
      • Pulse Sit Ups<\/span><\/li>\n
      • Pulse Peck Deck<\/span><\/li>\n
      • Pulse Squats<\/span><\/li>\n
      • Pulse Bent Over Row<\/span><\/li>\n
      • Pulse Crossovers L\/R<\/span><\/li>\n<\/ul>\n<\/li>\n
      • Lido Deck Intervals<\/span>\n
          \n
        • Dips<\/span><\/li>\n
        • Step Up L<\/span><\/li>\n
        • Irkins<\/span><\/li>\n
        • Step Up R<\/span><\/li>\n
        • Hand Release Merkins<\/span><\/li>\n
        • Sit Downs<\/span><\/li>\n
        • Split Squat L<\/span><\/li>\n
        • Carolina Drydocks<\/span><\/li>\n
        • Split Squat R<\/span><\/li>\n
        • Pickle Pounders<\/span><\/li>\n
        • Moroccan Nightclubs<\/span><\/li>\n<\/ul>\n<\/li>\n
        • Mosey to start<\/span><\/li>\n<\/ul>\n

          Mary<\/b><\/p>\n

            \n
          • Penguin Crunch<\/span><\/li>\n
          • Flutter Kicks<\/span><\/li>\n
          • Van Goghdas<\/span><\/li>\n<\/ul>\n

            Fin!<\/span><\/p>\n

             <\/p>\n

            \n

             <\/p>\n

            CoT<\/b><\/p>\n

              \n
            • Prayers for the Boomerangs friend\u2019s the Berry\u2019s whose son has bone cancer<\/span><\/li>\n
            • Prayers for Juice Box who is getting an MRI for a knee injury<\/span><\/li>\n<\/ul>\n

              NMM<\/b><\/p>\n

                \n
              • Apologies for the late BB, YHC was out of town from Thursday mid-morning to late Sunday!!<\/span><\/li>\n
              • Lots of MC between the four of us on Thursday morning!\u00a0<\/span><\/li>\n
              • Much was discussed about YHC taking Body Pump classes with the wife and how babies are made.<\/span><\/li>\n
              • We talked about each other\u2019s hospital names, and the fun we have calling each other by our F3 names in public.<\/span><\/li>\n
              • We learned that Boomerang\u2019s finance is the mother of his children\u2026 she\u2019s also his ex-wife, so it\u2019s not as bad as it sounds. Quite good actually!<\/span><\/li>\n
              • We missed you Thursday morning, Wobegon, but the PAX performed admirably in your absence. We left the place exactly as we found it, putting our rocks back in the exact same spots; and leaving that used condom in the sand on the lido deck alone\u2026…<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                Punch The Clock QIC: Van Gogh Date: 07\/18\/2018 PAX: Boomerang, TPS, Ziggy Stardust (WD) Van Gogh (WB, QIC)     YHC has been taking LesMills Body Pump classes at the Y once a week with the M. It\u2019s proven a fun thing to do together and also a challenging workout. That has added a few […]<\/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":[85],"tags":[],"class_list":["post-5691","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Van Gogh","date":"07\/18\/2018","pax":"Boomerang, TPS, Ziggy Stardust (WD) Van Gogh (WB, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5691","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=5691"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5691\/revisions"}],"predecessor-version":[{"id":5693,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5691\/revisions\/5693"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5691"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5691"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5691"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}