{"id":6503,"date":"2018-10-02T16:55:38","date_gmt":"2018-10-02T20:55:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6503"},"modified":"2018-10-02T16:55:38","modified_gmt":"2018-10-02T20:55:38","slug":"parliament-10-2-18","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/parliament-10-2-18\/","title":{"rendered":"Parliament 10\/2\/18"},"content":{"rendered":"<p>Parliament 10\/2\/18<\/p>\n<p>PAX: wobegon, vegemite, DQ, goofy, shake\u2019n\u2019bake, sgt Schultz, palin<\/p>\n<p>Q: Palin<\/p>\n<p>WoR: SSH, IW, AV, Whirly, FAC, RAC, sun salutations<\/p>\n<p>High knees to the end of the covered walkway, then buttkickers to the blocks. Grab a block and Lunge walk away from the smelly dumpsters.<\/p>\n<p>Blockwork \u2013 PAX were given clear instructions that we would do AMRAP in 30s for 3 exercises and to remember how many they completed in those 3 exercises. Someone spoiled my surprise by advising PAX to not try too hard as we would have to repeat it\u2026<\/p>\n<ul>\n<li>Curls \u2013 AMRAP in 30s<\/li>\n<li>squats x20<\/li>\n<li>Tri extensions \u2013 AMRAP in 30s<\/li>\n<li>upright rows x20<\/li>\n<li>Merkins \u2013 AMRAP in 30s<\/li>\n<li>lunges x20<\/li>\n<\/ul>\n<p>Repeat set, going to your 30s max for curls\/tris\/merkins<\/p>\n<p>Mosey to the wall with one block for the group<\/p>\n<ul>\n<li>peoples chair<\/li>\n<li>pass block over the legs and back under<\/li>\n<li>Australian merkins x5<\/li>\n<li>pass block over the legs and back under<\/li>\n<li>Australian merkins x5<\/li>\n<\/ul>\n<p>One final round of block exercises. Some brave PAX jumped up to the heavy blocks for the last round not believing they were that much heavier. They chose poorly.<\/p>\n<p>Mary by committee: heels to heave, penguin crunch, lbc<\/p>\n<p>MC<\/p>\n<ul>\n<li>Shake\u2019n\u2019bake is looking for Q opportunities, he is going to let me know if he is available 10\/13. Sgt Schultz took 10\/6 despite my giving him a hard time<\/li>\n<li>Those new blocks (with 3 holes instead of 2) are appreciably heavier, PAX have been warned. Who brought those things anyway???<\/li>\n<li>My watch is still small and pink, Goofy is still jealous<\/li>\n<li>Stong work out there<\/li>\n<\/ul>\n<p>Prayer requests<\/p>\n<ul>\n<li>Prayers for Americans as the rhetoric has escalated. Can\u2019t we all just get along?!<\/li>\n<li>My family member is struggling with addiction, relapsed last week. Prayers for her recovery and our understanding\/acceptance.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Parliament 10\/2\/18 PAX: wobegon, vegemite, DQ, goofy, shake\u2019n\u2019bake, sgt Schultz, palin Q: Palin WoR: SSH, IW, AV, Whirly, FAC, RAC, sun salutations High knees to the end of the covered walkway, then buttkickers to the blocks. Grab a block and Lunge walk away from the smelly dumpsters. Blockwork \u2013 PAX were given clear instructions that [&hellip;]<\/p>\n","protected":false},"author":213,"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-6503","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Palin","date":"10\/2\/18","pax":"wobegon, vegemite, DQ, goofy, shake\u2019n\u2019bake, sgt Schultz, palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6503","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6503"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6503\/revisions"}],"predecessor-version":[{"id":6504,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6503\/revisions\/6504"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}