{"id":6610,"date":"2018-10-15T07:08:32","date_gmt":"2018-10-15T11:08:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6610"},"modified":"2018-10-15T07:08:32","modified_gmt":"2018-10-15T11:08:32","slug":"going-through-the-alphabet-at-the-estate","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/going-through-the-alphabet-at-the-estate\/","title":{"rendered":"Going through the alphabet at The Estate"},"content":{"rendered":"<p><strong>Going Through the Alphabet at The Estate<\/strong><\/p>\n<p>10\/15\/18<\/p>\n<p>Q: BAM<\/p>\n<p>Pax: Razzie, Thistle, Jar Jar, Snooki, Fokker, Cherry Pie, Plunger, Light Brigade, Undertow, Wobegon, Swiss Miss, Cheesesteak, Chisel, BAM, Burns<\/p>\n<p>So, YHC gets a call from the site Q while he&#8217;s running around for some brown water in the hills of Kentucky saying he needs a Q for Monday.\u00a0 Since YHC had promptly fartsacked the week away last week, this was just the &#8220;motivation&#8221; needed to post.\u00a0 The new Q created a witty and engaging pre-tweet to draw in the pax.\u00a0 Soon afterwards there was notification that a bearded, old truck driving pax had the Q.\u00a0 Being the consummate gentleman, YHC quickly relinquished said Q duties.\u00a0 Subsequent DM&#8217;s later and it was determined YHC would in fact Q, and that the bearded-slimmer one would attend and keep the MC down.\u00a0 He was true to his word, the Q didn&#8217;t hear anything from him all morning.<\/p>\n<p>So, always one looking to make the simple more difficult, YHC hit up www.f3nation.com for some new exercises!\u00a0 Because there are so many, rarely does YHC get out of the A&#8217;s but this time, the Q went all the way to the D page!\u00a0 Pax were duly impressed.<\/p>\n<p><strong>Warm-o-rama<\/strong><\/p>\n<div>SSH<\/div>\n<div>Lunges<\/div>\n<div>Merkins<\/div>\n<ul>\n<li>\n<div>lap &#8211;<\/div>\n<\/li>\n<\/ul>\n<div>Annie &#8211; the first new exercise!<\/div>\n<div>Squat Jumps<\/div>\n<div>Mt Climbers<\/div>\n<div>IW<\/div>\n<p><strong>The Thang<\/strong><\/p>\n<div>Reverse Peleton to front of house<\/div>\n<div>Angle Grinder x 10 IC &#8211; another new one!<\/div>\n<div>Run to opposite end or to 2nd or 3rd light, whichever Snooki prefers<\/div>\n<div>ATM &#8211; 15 Alt Shoulder touches IC, 10 tempo merkins, 10 merkins<\/div>\n<ul>\n<li>\n<div>repeat<\/div>\n<\/li>\n<\/ul>\n<div><\/div>\n<div>Pickle Pounder x 10 IC<\/div>\n<div>Run to opposite end<\/div>\n<div>Deconstructed Burpees x 10 #crowdpleaser<\/div>\n<div>&#8211; 10 squats<\/div>\n<div>&#8211; 10 thruster thingy&#8217;s<\/div>\n<div>&#8211; 10 merkins<\/div>\n<div>&#8211; 10 thruster thingy&#8217;s<\/div>\n<div>&#8211; 10 jump squats<\/div>\n<ul>\n<li>repeato<\/li>\n<\/ul>\n<div>Duck and Weave &#8211; another new one!<\/div>\n<div>pax moseyed to the bottom of the hill, but not that hill, and not really the bottom as Swiss Miss pointed out<\/div>\n<div><\/div>\n<div>11&#8217;s<\/div>\n<div>&#8211; stop at every light from the bottom but not bottom of the hill in this vaguely and non-descript recollection<\/div>\n<div>&#8211; merkin &amp; squat jumps<\/div>\n<div><\/div>\n<div>Daft Punk &#8211; because YHC is very well versed in their tunes.<\/div>\n<div>&#8211;\u00a0<a href=\"https:\/\/youtu.be\/6F1IDGGUncs\">https:\/\/youtu.be\/6F1IDGGUncs<\/a> their hit Around the World is the inspiration for the naming of this exercise, but I&#8217;m sure you already knew that.<\/div>\n<div><\/div>\n<div><strong>7 minutes of Mary<\/strong><\/div>\n<ul>\n<li>Dr. W &#8211; new one!\u00a0 And definitely will be done again<\/li>\n<li>Peter Parker<\/li>\n<li>Mutton Crunch<\/li>\n<li>Leg Scissors<\/li>\n<li>Freddie Mercs<\/li>\n<li>Hip thruster thingys (Purre Barrrre was not open, so this was safe to do in public)<\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Because it&#8217;s getting a touch chillier, YHC likes to get a thorough warm up in.\u00a0 CP thought the instructions to take a little warm up lap half way through the warm-o-rama was some kind of quaint expression.\u00a0 Nope, just a short lap!<\/li>\n<li>Several pax expressed their wish Palin had Q&#8217;d, mostly because they wanted to work harder<\/li>\n<li>Pax took to new exercises well, showing off their high IQ even on a damp Monday morning<\/li>\n<li>Cheesesteak was wishing the Q had called for partner exercises instead of a pair of exercises<\/li>\n<li>Duck and Weave was fun and no pax were harmed<\/li>\n<li>Razzie is evidently the bull-horn to Fokker&#8217;s MC. Lack of Q-creativity and an overuse of quads and merkin-esque exercises was the prompting factor.<\/li>\n<li>Snooki jumps high<\/li>\n<\/ul>\n<p><strong>Announcements<\/strong><\/p>\n<ul>\n<li>There will be more workouts as usual and pax like Thistle, Cherry Pie, and others will lead them.\u00a0 Still free, and you should go.<\/li>\n<\/ul>\n<p><strong>Prayer requests<\/strong><\/p>\n<ul>\n<li>Lots of recovery still happening for folks in Florida and the Carolinas and even in our area who are still without power.<\/li>\n<\/ul>\n<p><strong>COT &#8211;\u00a0<\/strong>Q led &#8211; may we use our fitness, fellowship, and faith to serve others, and not ourselves.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Going Through the Alphabet at The Estate 10\/15\/18 Q: BAM Pax: Razzie, Thistle, Jar Jar, Snooki, Fokker, Cherry Pie, Plunger, Light Brigade, Undertow, Wobegon, Swiss Miss, Cheesesteak, Chisel, BAM, Burns So, YHC gets a call from the site Q while he&#8217;s running around for some brown water in the hills of Kentucky saying he needs [&hellip;]<\/p>\n","protected":false},"author":113,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-6610","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"","date":"","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6610","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6610"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6610\/revisions"}],"predecessor-version":[{"id":6611,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6610\/revisions\/6611"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6610"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}