{"id":6677,"date":"2018-10-23T09:15:04","date_gmt":"2018-10-23T13:15:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6677"},"modified":"2018-10-23T09:15:04","modified_gmt":"2018-10-23T13:15:04","slug":"total-body-workout-with-no-running-at-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/total-body-workout-with-no-running-at-parliament\/","title":{"rendered":"Total Body Workout with No Running at Parliament"},"content":{"rendered":"<h4>Total Body Workout with No Running at Parliament<\/h4>\n<h5>Date: 10\/23\/18<\/h5>\n<h5>PAX: Lite Brite (WD), Goofy, Boomerang, The Singing Cowboy, Schneider, Vegamite, Drano, Huckleberry (WB), Fingers (and rumors of a @Rameses siting)<\/h5>\n<h5>QIC: Fingers<\/h5>\n<p>7 PAX gathered for a beatdown with minimal running, while 3 others went for a nice run with minimal beatdown. The beatdown goal was to get in a good workout with some variety while keeping the running to a minimum. Turns out we got lots of reps, mutated burpees, and ZERO running. Mission accomplished!<\/p>\n<p><strong>Warm-o-rama (with mutated burpees):<\/strong><\/p>\n<ul>\n<li>x15 IC SSH<\/li>\n<li>x5 OYO Burpees<\/li>\n<li>x15 IC IW<\/li>\n<li>x5 OYO 2-Merkin Burpees<\/li>\n<li>x15 IC Fwd Arm Swirlees<\/li>\n<li>x5 OYO HR Merkin Burpees<\/li>\n<li>x15 IC Bwd Arm Swirlees<\/li>\n<li>x5 OYO Plankjack Burpees<\/li>\n<li>x10 IC Abe Vigoda<\/li>\n<li>x5 OYO Mountain Climber Burpees<\/li>\n<li>x15 IC Seal Claps<\/li>\n<\/ul>\n<p><strong>The THANG:<\/strong><br \/>\n<em>Magic 8 Ball O&#8217; Merkins with Leg Work<\/em><\/p>\n<ul>\n<li>x10 OYO Merkins<\/li>\n<li>x10 OYO Diamond Merkins<\/li>\n<li>&#8212; x15 IC SSH &#8212;<\/li>\n<li>x10 OYO HR Merkins<\/li>\n<li>x10 OYO Wide Merkins<\/li>\n<li>&#8212; x15 IC IW &#8212;<\/li>\n<li>x10 OYO Ranger Merkins<\/li>\n<li>x10 OYO Crucible Merkins<\/li>\n<li>&#8212; x15 IC Squats &#8212;<\/li>\n<li>x10 OYO R Stagger Merkins<\/li>\n<li>x10 OYO L Stagger Merkins<\/li>\n<\/ul>\n<p><em>x15 each OYO:<\/em><\/p>\n<ul>\n<li>CH Squats<\/li>\n<li>Alt. Lunges<\/li>\n<li>Jump Squats<\/li>\n<li>Dead Lifts<\/li>\n<\/ul>\n<p><em>Repeat all of the above x3<\/em><br \/>\n<em>Total 240 Merkins, x225 Leg Exercises<\/em><\/p>\n<p><strong>Ab Smasher:<\/strong><\/p>\n<ul>\n<li>x10 IC WWII situps<\/li>\n<li>x15 IC LF<\/li>\n<li>x9 IC WWII situps<\/li>\n<li>x15 IC LD<\/li>\n<li>x8 IC WWII situps<\/li>\n<li>x10 IC Penguin crunch<\/li>\n<li>x7 IC WWII situps<\/li>\n<li>x10 IC Box Cutters<\/li>\n<li>x6 IC WWII situps<\/li>\n<li>x10 IC Rosalita<\/li>\n<li>x5 IC WWII situps<\/li>\n<li>x10 IC Heels to Heaven<\/li>\n<li>x4 IC WWII situps<\/li>\n<li>x10 IC LBC<\/li>\n<\/ul>\n<p>And we&#8217;re out of time!<\/p>\n<p>YHC took us out<\/p>\n<p><strong>Announcements &amp; COT:<\/strong><\/p>\n<ul>\n<li>@Boomerang is getting married this weekend! Congratulations, @Boomerang!<\/li>\n<li>Very quiet group this morning<\/li>\n<li>@HuckleBerry, @Drano, and rumors of @Rameses went for a ~5mi run this morning while the rest of the PAX did the above workout; @Huckleberry &amp; @Drano joined us during the last round of &#8220;the THANG&#8221;.<\/li>\n<li>Everyone pushed hard this morning; great work, gents!<\/li>\n<li>Thanks for the keys @SgtSchultz!<\/li>\n<\/ul>\n<p>Aye!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Total Body Workout with No Running at Parliament Date: 10\/23\/18 PAX: Lite Brite (WD), Goofy, Boomerang, The Singing Cowboy, Schneider, Vegamite, Drano, Huckleberry (WB), Fingers (and rumors of a @Rameses siting) QIC: Fingers 7 PAX gathered for a beatdown with minimal running, while 3 others went for a nice run with minimal beatdown. The beatdown [&hellip;]<\/p>\n","protected":false},"author":58,"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-6677","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Fingers","date":"10\/23\/18","pax":"Lite Brite (WD), Goofy, Boomerang, The Singing Cowboy, Schneider, Vegamite, Drano, Huckleberry (WB), Fingers"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6677","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6677"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6677\/revisions"}],"predecessor-version":[{"id":6680,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6677\/revisions\/6680"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6677"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6677"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6677"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}