PAX: Fingers, Boomerang, Offsides, Shake & Bake, Plunger, Schultzee, Scheider, Goofy, Bulldog, Drama Queen, Whirly<\/p>\n
11 Pax gathered to hear YHC ramble about things that were slightly related to songs on the playlist this morning at Parliament.<\/p>\n
WARMORAMA<\/p>\n
Song: Early in the Morning (The Gap Band)…I hope you can figure out how the significance<\/p>\n
SSH, IST, WHIRLY W\/ CLAP, X 20 IC<\/p>\n
THE THANG<\/p>\n
8 Rounds of 3 exercises for various songs- pax did as many of each exercise as they wanted, then switched to the next exercise; repeato until the song is over<\/p>\n
Go to the tables\/benches…<\/p>\n
Round 1<\/p>\n
Song: Comin’ to Your City (Big & Rich)<\/p>\n
Dirkins<\/p>\n
Box jumps<\/p>\n
Gas pumps<\/p>\n
Round 2<\/p>\n
Song: Navajo Trail (Asleep at the Wheel); Navajo Trail is what Highway 421 used to be called<\/p>\n
Dips<\/p>\n
Left leg step-ups<\/p>\n
Mutton crunch (left side)<\/p>\n
Round 3<\/p>\n
Song: Wild Wild West (Will Smith, Dru Hill & Kool Moe Dee); Clemmons is west of Winston<\/p>\n
Merkins<\/p>\n
Right leg step-ups<\/p>\n
Mutton crunch (right side)<\/p>\n
Round 4<\/p>\n
Song: Beep Beep I’m A Sheep (LilDeuceDeuce); a reminder to be a leader, not a follower<\/p>\n
Irkins<\/p>\n
Copperhead squats<\/p>\n
Low flutter<\/p>\n
Move to the blocks…<\/p>\n
Round 5<\/p>\n
Song: Conjuction Junction (Schoolhouse Rock); Lead, don’t say, “But [typical excuses]”<\/p>\n
Overhead press<\/p>\n
Left leg lunges<\/p>\n
Hello dolly<\/p>\n
Round 6<\/p>\n
Song: Give it Away (Red Hot Chili Peppers); needs no explanation<\/p>\n
Curls<\/p>\n
Right leg lunges<\/p>\n
Box cutters<\/p>\n
Round 7<\/p>\n
Song: Shoop (Salt ‘n Peppa); because stepping up to lead is sexy<\/p>\n
Skull crushers<\/p>\n
Ice skaters<\/p>\n
Penguin crunch<\/p>\n
Round 8<\/p>\n
Song: The Distance (Cake); don’t just lead once, commit to being a leader for the long haul<\/p>\n
Bent over rows<\/p>\n
Al Gore<\/p>\n
LBCs<\/p>\n
Last thing before Mary:<\/p>\n
Song: Wrap it Up (The Fabulous Thunderbirds); running low on time<\/p>\n
Alternate between bear crawling and walking as necessary<\/p>\n
Mary<\/p>\n
Song: Merry-Go-Round (Motley Crue); duh<\/p>\n
Various exercises led by Plunger, Schultzee, Schneider, Goofy<\/p>\n
End of playlist\/6:15 simultaneously<\/p>\n
Announcements<\/p>\n
Shmedfest is Saturday. \u00a0There will be an all-inclusive workout Saturday morning at 8:00 for men, women and children. \u00a0YHC is planning on bringing my 7 YO son (Titanium) and 9 YO girl (Eden) in case anyone else is thinking about bringing their kids…Please register so the food and beverage people will have a good idea of how much to bring.<\/p>\n
Register here:<\/p>\n
https:\/\/app.mobilecause.com\/f\/1tcs\/n<\/p>\n
Or text “fest” to 41444<\/p>\n
There will be a preview party at Wiseman Brewing tonight from 6:00 to 8:30 with two bands.<\/p>\n
There is a lunch today at 4th Street Filling Station from 11:00 am-11:00 pm. \u00a0Proceeds will benefit The Little Theater of Winston Salem.<\/p>\n
Goofy has the Q at TRQ on Thursday.<\/p>\n
Lunchbunch on Friday will be at Nick’s Old Fashioned Burgers in Welcome. \u00a0Look for info. from Goofy. \u00a0Pax will meet somewhere and carpool.<\/p>\n
Prayer requests<\/p>\n
Schultzee’s son (Owen) is going to be spending some time in Berlin.<\/p>\n
Proehl- Proehl needs our prayers; Rustbucket has his contact info. if you want to reach out to him.<\/p>\n
NMM<\/p>\n
Playing music at the highest possible volume of your wife’s minivan is a real crowd pleaser. \u00a0The pax said people live nearby but I heard\/saw no-one.<\/p>\n
If you play the music loud enough, it drowns out a lot of mumble chatter.<\/p>\n
Boomerang enjoyed the exhaust fumes from the van as much or more than the music, camaraderie and workout.<\/p>\n
COT<\/p>\n
YHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":"
PAX: Fingers, Boomerang, Offsides, Shake & Bake, Plunger, Schultzee, Scheider, Goofy, Bulldog, Drama Queen, Whirly 11 Pax gathered to hear YHC ramble about things that were slightly related to songs on the playlist this morning at Parliament. WARMORAMA Song: Early in the Morning (The Gap Band)…I hope you can figure out how the significance SSH, […]<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80],"tags":[],"class_list":["post-6038","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Whirly","date":"08\/21\/18","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6038","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6038"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6038\/revisions"}],"predecessor-version":[{"id":6039,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6038\/revisions\/6039"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6038"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6038"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6038"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}