{"id":5707,"date":"2018-07-24T09:55:45","date_gmt":"2018-07-24T13:55:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5707"},"modified":"2018-07-24T10:31:46","modified_gmt":"2018-07-24T14:31:46","slug":"10-pax-took-it-to-11-at-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/07\/10-pax-took-it-to-11-at-parliament\/","title":{"rendered":"10 PAX Took It To 11 At Parliament"},"content":{"rendered":"<p>Q:\u00a0 SGT Schultz<\/p>\n<p>Date:\u00a0 24 July 2018<\/p>\n<p>THE PAX: \u00a0Beast Lite (WB at 38!), Bulldog, Drama Queen, Fingers, Goofy, Offsides, Pony Express, SGT Schultz, Shake N&#8217; Bake, Vegemite<\/p>\n<p>Another iteration of <strong>F3 Nation&#8217;s Most Popular and Painful Non-Running Workout<\/strong> (TM) is in the books after a fun-filled morning of 150% humidity at Southwest Elementary.\u00a0 10 PAX showed up to turn the volume up one more notch to 11.\u00a0 At least one PAX didn&#8217;t know the &#8220;11&#8221; reference. \u00a0 This should remedy that problem:<\/p>\n<p><iframe loading=\"lazy\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/4xgx4k83zzc?feature=oembed\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe><\/p>\n<p><strong>WARMARAMA:<\/strong><\/p>\n<ul>\n<li>SSH&#8217;s x 11<\/li>\n<li>Seal Claps x 11<\/li>\n<li>ISTs x 11<\/li>\n<li>Whirlies with a Social Disease x 11<\/li>\n<li>Abe Vigodas x 11<\/li>\n<li>Thurman Munson Catcher&#8217;s Stretch to 11 count<\/li>\n<li>Standing hamstring stretches (each leg to 11 count)<\/li>\n<\/ul>\n<p><strong>THE THANG:\u00a0 <\/strong>Mosey to the stash of cinder blocks and bricks at the side of the school.\u00a0 Each PAX selects a cinder block and also a pair of bricks\/pavers for himself. \u00a0 The cinder blocks were deposited on a start line, with the bricks\/pavers placed at a second line approximately 25 yards away. \u00a0 The PAX then embarked on a series of &#8220;Elevens,&#8221; each performing 10 reps of the first exercise with the cinder block at the first line, and then moving via a non-running means of locomotion to the second line [NOTE:\u00a0 Parliament is a NON-RUNNING AO, and we don&#8217;t mean maybe!], where each PAX performed 1 rep of the second exercise (the reps of both exercises adding up to 11).\u00a0 Each PAX then returned via the specified means of locomotion back to the first line, where 9 reps of the cinder block exercise were performed.\u00a0 Return to the second line via the method of locomotion to do 2 reps (again adding up to 11).\u00a0 Repeato until the sum of 11 is reached through the performance of 1 rep of the cinder block exercise and 10 reps of the second exercise. \u00a0 Once the Eleven is completed, move on to the second set\/group of exercises and do the same routine.<\/p>\n<p>The sets were as follows:<\/p>\n<ul>\n<li>Overhead Press with Cinder Block; locomotion via Lunge Walk; Monkey Humpers<\/li>\n<li>Curls with Cinder Block; locomotion via Toy Soldier Walk; Squats with Bricks<\/li>\n<li>Skull Crushers with Cinder Block; locomotion via IST\/Piston Walk (hands interlaced behind head, knees touching opposite elbow at each stride); Burpees<\/li>\n<\/ul>\n<p>YHC had more sets planned, but we ran out of time during the third one. \u00a0 No one seemed to be upset that we didn&#8217;t get through all five sets.\u00a0 The humidity and the non-running locomotion served to wear out the PAX, who resembled the following while the performing Toy Soldier Walk during the second set!:<\/p>\n<p><iframe loading=\"lazy\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/8J51HcUAB7w?feature=oembed\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe><\/p>\n<p><strong>MARY:\u00a0 <\/strong>Return to the Parking Lot for MARY, which was performed in a democratic fashion with the PAX taking turns calling out Abdominal exercises until 0615 arrived.<\/p>\n<p><strong>FINIS!<\/strong><\/p>\n<p><strong>COT:<\/strong><\/p>\n<ul>\n<li>Prayers for Gene Bowman, who is in hospice care<\/li>\n<li>Praise for Offsides, who has transferred his practice from Elkin to High Point with Wake Forest Baptist Medical Center<\/li>\n<li>Praise for Drama Queen&#8217;s son Corbin, who has passed the written test required by the Asheville Fire Department and looks forward to a rewarding career of saving lives and property and helping people<\/li>\n<li>Pony Express took us out with words of heartfelt prayer<\/li>\n<\/ul>\n<p><strong>PLAYLIST:\u00a0<\/strong> This morning&#8217;s music consisted of metal and rock, far edgier than yesterday&#8217;s 70&#8217;s Funk playlist at Village Idiocy. \u00a0 DQ was less than impressed, greatly preferring KC &amp; the Sunshine Band to Drowning Pool\u00a0 [Can&#8217;t say that I blame him].<\/p>\n<ul>\n<li>Step Up &#8212; Drowning Pool<\/li>\n<li>Slither &#8212; Velvet Revolver<\/li>\n<li>Enter Sandman &#8212; Metallica<\/li>\n<li>T.N.T. &#8212; AC\/DC [Vegemite got particularly pumped up hearing his Aussie mates throw down!]<\/li>\n<li>Looks That Kill &#8212; Motley Crue<\/li>\n<li>Bodies &#8212; Drowning Pool<\/li>\n<li>Rocket Queen &#8212; Guns N Roses<\/li>\n<li>Thunderstruck &#8212; AC\/DC<\/li>\n<li>You Could Be Mine &#8212; Guns N Roses<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Q:\u00a0 SGT Schultz Date:\u00a0 24 July 2018 THE PAX: \u00a0Beast Lite (WB at 38!), Bulldog, Drama Queen, Fingers, Goofy, Offsides, Pony Express, SGT Schultz, Shake N&#8217; Bake, Vegemite Another iteration of F3 Nation&#8217;s Most Popular and Painful Non-Running Workout (TM) is in the books after a fun-filled morning of 150% humidity at Southwest Elementary.\u00a0 10 [&hellip;]<\/p>\n","protected":false},"author":245,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-5707","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"SGT Schultz","date":"24 July 2018","pax":"Beast Lite (WB at 38!), Bulldog, Drama Queen, Fingers, Goofy, Offsides, Pony Express, SGT Schultz, Shake N Bake, Vegemite"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5707","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\/245"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5707"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5707\/revisions"}],"predecessor-version":[{"id":5714,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5707\/revisions\/5714"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5707"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5707"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5707"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}