{"id":5966,"date":"2018-08-14T16:20:43","date_gmt":"2018-08-14T20:20:43","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5966"},"modified":"2018-08-14T16:20:43","modified_gmt":"2018-08-14T20:20:43","slug":"parliament-8-14-18","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/08\/parliament-8-14-18\/","title":{"rendered":"Parliament 8\/14\/18"},"content":{"rendered":"

Parliament 8\/14\/18<\/p>\n

Q: Palin<\/p>\n

PAX: Boomerang, Schneider, Whirley, Sgt Schultz, Ziggy Stardust, Drama Queen, Palin<\/p>\n

At 4:30am, 4:35am, and 4:40am a symphony of alarm clocks was set to break my restful slumber, in hopes that I avoid a repeat of the embarrassment of the prior morning. Much to my delight I awoke with the first alarm and was able to cancel the subsequent two, much to my M\u2019s delight, even if she didn\u2019t know it. I hustled about getting ready, got the truck started and gave it a few minutes to warm up, before setting out at the 48mph max speed. Arriving at the AO at 5:25, I was relieved to see that at least two other souls were willing to give me a second chance. As 6 people assembled and gave me the good-natured ribbing I deserved, I was relieved to hear Whirly\u2019s watch strike 5:30, and we were off. Sgt. Schultz arrived half way through WoR, I guess that is the perk of being such a high ranking CO.<\/p>\n

Warm-O-Rama: SSH, AV, Whirly w\/ clap, IW, FAC, RAC<\/p>\n

Gross of Merkins \u2013 12 reps of 12 exercises, Lunge walk after each group of 3, al gore for 6<\/p>\n

    \n
  1. Merkin<\/li>\n
  2. Diamond Merkin<\/li>\n
  3. Wide Merking<\/li>\n<\/ol>\n

    Lunge walk ~30 yards<\/p>\n

      \n
    1. Ranger Merkin<\/li>\n
    2. Crucible Merkin<\/li>\n
    3. Fingertip Merkin<\/li>\n<\/ol>\n

      Lunge walk ~30 yards<\/p>\n

        \n
      1. Stagger right hand forward<\/li>\n
      2. Stagger left hand forward<\/li>\n
      3. Hand release merkin<\/li>\n<\/ol>\n

        Lunge walk ~30 yards<\/p>\n

          \n
        1. Derkin with feet on wall<\/li>\n
        2. Irkin with hands on curb<\/li>\n
        3. Chuck Norris Merkin<\/li>\n<\/ol>\n

          Wall sit with reachers x20<\/p>\n

          Wall sit with wonder bras x20<\/p>\n

          BTTW with push up x10<\/p>\n

          Lunge walk half way to blocks, mosey the rest of the way<\/p>\n

          \u00bd Gross of Blocks \u2013 12 of each<\/p>\n

            \n
          1. Curls<\/li>\n
          2. Tricep extensions<\/li>\n
          3. OH press<\/li>\n
          4. upright row<\/li>\n
          5. Front raise<\/li>\n
          6. bus driver<\/li>\n<\/ol>\n

            Repeat, doing only 6 of #4, 5, and 6<\/p>\n

            Lazy Dora<\/p>\n