{"id":7846,"date":"2019-01-29T11:23:42","date_gmt":"2019-01-29T15:23:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7846"},"modified":"2019-01-29T11:23:42","modified_gmt":"2019-01-29T15:23:42","slug":"hearing-imparliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/01\/hearing-imparliament\/","title":{"rendered":"Hearing Imparliament"},"content":{"rendered":"<p><strong>Warm-O-Rama:<\/strong><\/p>\n<ul>\n<li>SSH x 15 IC<\/li>\n<li>Arm Swirly Things FWD x 15 IC<\/li>\n<li>Arm Swirly Things BKWD x 15 IC<\/li>\n<li>Whirly\u2019s with the Clap x 15 IC<\/li>\n<li>Abe Vigoda\u2019s x 15 IC<\/li>\n<li>Seal Claps x 15 IC<\/li>\n<li>Overhead Claps x 15 IC<\/li>\n<\/ul>\n<p><strong>The Thang:<\/strong><\/p>\n<p>Partner up for Lazy Dora 1-2-3<\/p>\n<ul>\n<li>100 merkins<\/li>\n<li>200 LBCs<\/li>\n<li>300 squats<\/li>\n<\/ul>\n<p>P1 does merkins while P2 bear crawls down and back. Flip flop until 100 merkins are completed<\/p>\n<p>P1 does LBCs while P2 carioca\u2019s down and back.\u00a0 Flip flop until 200 LBCs are completed<\/p>\n<p>P1 does squats while P2 lunge walks down and back.\u00a0 Flip flop until 300 squats are completed.<\/p>\n<p>Mosey to blocks for:<\/p>\n<ul>\n<li>Overhead presses x 10 IC<\/li>\n<li>Curls x 10 IC<\/li>\n<li>Skull crushers x 10 IC<\/li>\n<li>Front arm raises x 10 IC<\/li>\n<li>Repeat-O<\/li>\n<li>Bent over rows x 10 IC in place of Front arm raises on Repeat-O<\/li>\n<\/ul>\n<p>Mosey to wall for:<\/p>\n<ul>\n<li>Balls to the Wall x 10 second count<\/li>\n<li>People\u2019s Chair with Jack Reachers x 10 IC<\/li>\n<li>Balls to the Wall x 10 second count<\/li>\n<li>People\u2019s Chair with Seal Claps x 10 IC<\/li>\n<\/ul>\n<p>Mosey to picnic tables for:<\/p>\n<ul>\n<li>Right leg step-ups x 10 OYO<\/li>\n<li>Irkin x 10 OYO<\/li>\n<li>Left leg step-ups x 10 OYO<\/li>\n<li>Irkin or Derkin x 10 OYO<\/li>\n<\/ul>\n<p>Mosey to parking lot for:<\/p>\n<p><strong>Mary:<\/strong><\/p>\n<ul>\n<li>LBCs x 20 IC<\/li>\n<li>Mutton Crunch LoR x 10 IC<\/li>\n<li>Mutton Crunch RoL x 10 IC<\/li>\n<li>Dolly x 15 IC<\/li>\n<li>Freddie Mercury\u2019s x 10 IC<\/li>\n<\/ul>\n<p>FIN<\/p>\n<p>Prayer requests:<\/p>\n<ul>\n<li>The officers that were shot overnight in Houston and their families.<\/li>\n<li>All first responders. We thank you for your service.<\/li>\n<li>Those affected by the dam breakage in Brazil.<\/li>\n<li>Harden for his leadership at MTUMC.<\/li>\n<li>Offsides wife recovering from the flu.<\/li>\n<\/ul>\n<p>Announcements:<\/p>\n<ul>\n<li>Schultz has the Q tomorrow at #BnW<\/li>\n<li>Splash has Q at #Mayhem?<\/li>\n<li>New #DawgPound format, time and location in #WeFoCo THIS SATURDAY. #Starfish is the Q and #Coffeeteria will follow at Biscuitville in #WeFoCo.\u00a0 #Coffeeteria at the usual Chick-Fil-A for #Purgatory and #IS will not be affected.\u00a0 See Twitter and check website for details.<\/li>\n<\/ul>\n<p>YHC took us out requesting prayers for those prayer requests mentioned today and for those unmentioned.<\/p>\n<p>NMM:<\/p>\n<ul>\n<li>The PAX were doing their best this AM to throw the Q off his game.\u00a0 YHC felt like he was working out with his 2.0s.\u00a0 Lots of MC and lots of repeating myself.<\/li>\n<li>The Merkins\/Bear Crawl combo seemed to be a crowd pleaser as well as the Squat\/Lunge Walk combo.<\/li>\n<li>Schultzy was grinning ear to ear during Warm-O-Rama.\u00a0 YHC wasn&#8217;t sure if he was happy to see me or if he was going to kidnap me later.<\/li>\n<li>Harden and Sassy arrived after Warm-O-Rama just in time for Lazy Dora.\u00a0 Harden was doing lunge walks first, when YHC inquired, he got Sassy.\u00a0 He partnered up with the correct PAX this morning.<\/li>\n<li>Always a pleasure to partner up with Bulldog, he has recent history of assisting YHC at the F3 Christmas Party.<\/li>\n<li>Cousin Roy was #Bluto-less today but put in strong work!\u00a0 Great having him as an addition to #WeFoCo!<\/li>\n<li>YHC was fortunate enough to catch up with Schneider and The Singing Cowboy during the pre-Parliament #MashMile.\u00a0 Apparently I&#8217;ve been #ToeTagged for a 5k on Friday&#8217;s during the month of February.\u00a0 Got to get those RRR miles in somehow!<\/li>\n<li>First time that I recall meeting and working out with Razzle Dazzle!\u00a0 Welcome to F3, sir and strong work this morning!<\/li>\n<li>Always good seeing non-angry Goofy, Offsides and Pony Express.\u00a0 Their combined age won&#8217;t be addressed because they are age-less.\u00a0 F3 seems to have that effect.<\/li>\n<\/ul>\n<p>I&#8217;ll give you back the keys Schultz if you promise to let me out of your trunk!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama: SSH x 15 IC Arm Swirly Things FWD x 15 IC Arm Swirly Things BKWD x 15 IC Whirly\u2019s with the Clap x 15 IC Abe Vigoda\u2019s x 15 IC Seal Claps x 15 IC Overhead Claps x 15 IC The Thang: Partner up for Lazy Dora 1-2-3 100 merkins 200 LBCs 300 squats [&hellip;]<\/p>\n","protected":false},"author":179,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80,116],"tags":[],"class_list":["post-7846","post","type-post","status-publish","format-standard","hentry","category-parliament","category-wefoco"],"acf":{"q":"Sour Mash","date":"1\/29\/2019","pax":"The Singing Cowboy, Harden, Sassy, Goofy, Cousin Roy, Pony Express, Offsides, Sgt. 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