{"id":8119,"date":"2019-02-23T11:26:01","date_gmt":"2019-02-23T15:26:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8119"},"modified":"2019-02-23T11:37:38","modified_gmt":"2019-02-23T15:37:38","slug":"tabata-trlive-and-keeping-dry-at-charliefoxtrot","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/02\/tabata-trlive-and-keeping-dry-at-charliefoxtrot\/","title":{"rendered":"Tabata, TRLive, and keeping dry at #CharlieFoxtrot"},"content":{"rendered":"<p>Expecting only at most 3 PAX today, turns out 7 PAX gathered in the rain for another workout at #CharlieFoxtrot.<\/p>\n<p><em>Mosey to awnings in at the back entrance of the school<\/em><\/p>\n<p><strong>Tabata<\/strong><br \/>\n<em>20secs on\/10secs off; alternating 2 exercises, 4 sets each for a total of 8 sets<\/em><\/p>\n<ul>\n<li>merkins + monkey humpers<\/li>\n<li>burpees + SSH<\/li>\n<li>squats + CDD<\/li>\n<li>pulse lunges (R\/L)<\/li>\n<\/ul>\n<p><em>Run to end of awnings and run back<\/em><\/p>\n<p><strong>TRLive<\/strong><br \/>\n<em>3 exercises, x10 reps each, repeato until the end of the current song<\/em><\/p>\n<ul>\n<li>Mahktar N&#8217; Diayes &#8211; Alabama ass kickers &#8211; plank jax<\/li>\n<li>sumo quats &#8211; IW\/IST &#8211; toy soliders<\/li>\n<li>running w\/ scissors &#8211; SSH &#8211; high knees<\/li>\n<li>OH claps &#8211; seal claps &#8211; Moroccan night clubs<\/li>\n<\/ul>\n<p><em>Run to end of awnings and run back<\/em><\/p>\n<p><strong>Mary<\/strong><br \/>\n<em>Round Robin style<\/em><\/p>\n<ul>\n<li>WWII situps (Fingers)<\/li>\n<li>Heels to Heaven (Sgt Schultz)<\/li>\n<li>Freddie Mercuries (Blue Light Special)<\/li>\n<li>Low Flutter (Drama Queen)<\/li>\n<li>Snow Angels (Starfish)<\/li>\n<li>Protractor (Drano)<\/li>\n<li>LBC (Fingers)<\/li>\n<\/ul>\n<p><em>Mosey back to cars<\/em><\/p>\n<p>YHC took us out<\/p>\n<p><strong>Announcements &amp; COT<\/strong><\/p>\n<ul>\n<li>Prayers for @SgtSchultz&#8217;s mother-in-law and wife; his father-in-law passed away last week (50 years of marriage) and his mother-in-law is having hip surgery soon<\/li>\n<li>Need a queue at #CharlieFoxtot for next week<\/li>\n<li>Close quarters under the awning got a little awkward at times&#8230;<\/li>\n<li>The song for Mahktar N&#8217; Diayes (which are harder than they sound) was &#8220;Thriller&#8221;, which is almost 6 minutes long; had to Omaha to x5 Mahktar N&#8217; Diayes to survive the evil&#8230;<\/li>\n<li>The song for the round where we had Running w\/ Scissors, etc. was &#8220;November Rain&#8221; which is almost 9 minutes long; we exercised until Slash&#8217;s guitar solo and then did Al Gore during it to enjoy the &#8220;epic-ness&#8221;; then it was on to another round and another song&#8230;<\/li>\n<li>Great time at Biscuitville for coffeeteria<\/li>\n<li>Everyone worked hard today! Great to be with everyone&#8230;<\/li>\n<\/ul>\n<p>Aye!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Expecting only at most 3 PAX today, turns out 7 PAX gathered in the rain for another workout at #CharlieFoxtrot. Mosey to awnings in at the back entrance of the school Tabata 20secs on\/10secs off; alternating 2 exercises, 4 sets each for a total of 8 sets merkins + monkey humpers burpees + SSH squats [&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":[92],"tags":[],"class_list":["post-8119","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Fingers","date":"02\/23\/19","pax":"Drano, Mop n Glo (WB), Drama Queen (WD), Sgt Schultz, Starfish, Blue Light Special, Fingers"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8119","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=8119"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8119\/revisions"}],"predecessor-version":[{"id":8126,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8119\/revisions\/8126"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8119"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8119"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8119"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}