{"id":8100,"date":"2019-02-21T20:40:50","date_gmt":"2019-02-22T00:40:50","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8100"},"modified":"2019-02-21T20:40:50","modified_gmt":"2019-02-22T00:40:50","slug":"a-tarheel-and-a-blue-devil-post-to-a-workout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/02\/a-tarheel-and-a-blue-devil-post-to-a-workout\/","title":{"rendered":"A Tarheel and a Blue Devil Post to a Workout"},"content":{"rendered":"

Pax:\u00a0 <\/span>Argyle (WD), Wobegon (WB), Goofy<\/p>\n

Q: Goofy<\/p>\n

All exercises were under shelter, cause it was there, and we could stay dry<\/p>\n

Warm-o-Rama: you know the usual stuff<\/p>\n

The Thang<\/p>\n

BLIMP\u2019s\u00a0<\/span><\/p>\n

Do the following exercises 3x through.\u00a0 <\/span>Each time finish an exercise, move to the next section on the covered walkway:<\/p>\n

5 Burpees<\/p>\n

10 Lunges<\/p>\n

15 Imperial walker<\/p>\n

20 Mountain climbers\u00a0<\/span><\/p>\n

25 Plank jacks<\/p>\n

30 Squats<\/p>\n

Del Brown Stations<\/p>\n

Staying under the covered walkway, do the following exercises, and when done with each, travel to the next section on the walkway, alternating between crab and bear crawl. \u00a0<\/span><\/p>\n

    \n
  1. 10 merkins<\/li>\n
  2. 10 diamond merkins<\/li>\n
  3. 10 wide merkins\u00a0<\/span><\/li>\n
  4. 10 merkins<\/li>\n
  5. 10 diamond<\/li>\n
  6. 10 wide\u00a0<\/span><\/li>\n<\/ol>\n

    Total Request Live<\/p>\n

    The Q had thoughtfully brought tunes, so we did some Total Request Live.\u00a0 <\/span>For each song, we chose 3 exercises from one of four categories: 1) abs, 2) legs, 3) chest\/shoulders\/back and 4) cardio.<\/p>\n

    During each song, we performed the three exercises, doing each for 20 reps and rotating between them until it was time for Mary,<\/p>\n

    Mary: only time for some Carolina Viaduct,<\/p>\n

    FIN<\/p>\n

    \u00a0<\/span><\/p>\n

    Announcements<\/p>\n

      \n
    • @Argyle is again recruiting runners for the Color Run which will benefit his daughter\u2019s school.\u00a0 <\/span>Great cause and see @this Argyle for details<\/li>\n<\/ul>\n

      NMM<\/p>\n

        \n
      • Smaller but a solid group today, everybody got to work and never complained even when I called the 3rd round of BLIMPS<\/li>\n
      • The playlist was all from 1986 in honor of the first game in the Dean Dome.\u00a0 <\/span>It was 1\/18\/86 UNC (#1) v Duke (#3).\u00a0 <\/span>UNC won 95 to 92.\u00a0 <\/span>YHC was there.\u00a0<\/span><\/li>\n
      • Making the safe assumption that lower numbers were due to the combo of rain and the UNC\/Duke game last night kept everyone up late<\/li>\n
      • At the end, @Argyle reminded me he was a Duke grad.\u00a0 <\/span>We both posted anyway.\u00a0<\/span><\/li>\n
      • No fights broke out, no nasty words were said (at least none that I heard) and for that @Wobegon was a proud Site Q<\/li>\n
      • More importantly, no shoes were blown out during the beat down\u00a0<\/span><\/li>\n
      • Always an honor to lead<\/li>\n
      • YHC left the keys to TRQ on the top of @Wobegon\u2019s truck, and I hope he saw them before driving off<\/li>\n<\/ul>\n

        1986 Song Playlist<\/p>\n

          \n
        • Sledgehammer, Peter Gabriel<\/li>\n
        • Take Me Home Tonight, Eddie Money<\/li>\n
        • Why Can this be Love, Van Halen<\/li>\n
        • It\u2019s in the Way That You Move Me, Eric Clapton<\/li>\n
        • Bizarre Love Triangle, New Order<\/li>\n
        • Addicted to Love, Robert Palmer<\/li>\n
        • West End Girls, Pet Shop Boys<\/li>\n
        • Walk of Life, Dire Straits<\/li>\n
        • ROCK in the USA, John Mellancamp<\/li>\n
        • Walk This Way, Run DMC, Aerosmith<\/li>\n
        • Kiss, Prince<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

          Pax:\u00a0 Argyle (WD), Wobegon (WB), Goofy Q: Goofy All exercises were under shelter, cause it was there, and we could stay dry Warm-o-Rama: you know the usual stuff The Thang BLIMP\u2019s\u00a0 Do the following exercises 3x through.\u00a0 Each time finish an exercise, move to the next section on the covered walkway: 5 Burpees 10 Lunges […]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-8100","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Goofy","date":"01\/21\/2019","pax":"Argyle, Wobegon, Goofy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8100","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8100"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8100\/revisions"}],"predecessor-version":[{"id":8101,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8100\/revisions\/8101"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8100"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}