{"id":8386,"date":"2019-03-19T12:29:02","date_gmt":"2019-03-19T16:29:02","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8386"},"modified":"2019-03-19T12:29:02","modified_gmt":"2019-03-19T16:29:02","slug":"substiq-at-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/03\/substiq-at-parliament\/","title":{"rendered":"SubstiQ at Parliament"},"content":{"rendered":"

Warm O Rama: SSH, steve Earls, Whirly with a clap, Abe Vigoda, Arm Swirly forward and backwards, Seal Claps.\u00a0<\/span><\/p>\n

Mosey to wall<\/p>\n

Wall sit and perform Jack Reachers IC X 20, Mike Tysons OYO X 10, Rebound Drill OYO X 10, Fast Feet IC X 20, Donkey Kicks OYO X 10, Wheel O Merkins OYO 5 each way. Repeto<\/p>\n

Lunge walk half way to benches, mosey the rest of the way.\u00a0<\/span><\/p>\n

Dips IC X 10, Alternating step ups IC X 20, Box Jumps OYO X 10. Repeto<\/p>\n

Mosey to blocks<\/p>\n

All IC X 10. Curls for the Girls, Overhead Press, Bent Over Rows, Skull Crushers, Bus Drivers, Dead Lifts, Wonder Bra’s. Repeto<\/p>\n

Duck walk towards parking lot, halfway switch to toy shoulders. Stop at covered walkway and perform Monkey Humpers IC X 10 (don’t remember ). Walk to top of parking spaces.\u00a0 <\/span>Bear Crawl 7 spaces and circle up for Mary.\u00a0<\/span><\/p>\n

Mary by committee.\u00a0<\/span><\/p>\n

LBC’S, alternating Knee Taps, Freddy Mercury’s, American Hammer, Spell FIRE DANNY MANNING TODAY!,\u00a0 <\/span>Penguin Crunch<\/p>\n

FIN<\/p>\n

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

Goofy has TheDistillery Thursday\u00a0<\/span><\/p>\n

YHC needs Q’s for TheDistillery\u00a0<\/span><\/p>\n

DQ has the Q for BBBC Friday\u00a0<\/span><\/p>\n

YHC has the Q for Charlie Foxtrot Saturday and Ruck on Sunday.\u00a0<\/span><\/p>\n

Prayers<\/p>\n

Flood victims in Midwest region.\u00a0<\/span><\/p>\n

Victims in New Zealand.\u00a0<\/span><\/p>\n

Boomerang took us out.\u00a0<\/span><\/p>\n

Yes we did Monkey Humpers in front of the bus. \u00a0I thought it would leave before these were performed, \u00a0even waited a few seconds. Sorry not sorry.<\/p>\n

Lots of chatter this morning about basketball.\u00a0 <\/span>Particularly about Wake and Danny Manning. Mary exercise may have help in the possible firing of Danny Manning.\u00a0<\/span><\/p>\n

 <\/p>\n

T Claps to Jalopy for posting a second day (in a row). He was named yesterday at VI. \u00a0He also asked what tomorrow’s best option was. You may see him at B&W tomorrow. Keep it up.<\/p>\n","protected":false},"excerpt":{"rendered":"

Warm O Rama: SSH, steve Earls, Whirly with a clap, Abe Vigoda, Arm Swirly forward and backwards, Seal Claps.\u00a0 Mosey to wall Wall sit and perform Jack Reachers IC X 20, Mike Tysons OYO X 10, Rebound Drill OYO X 10, Fast Feet IC X 20, Donkey Kicks OYO X 10, Wheel O Merkins OYO […]<\/p>\n","protected":false},"author":384,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-8386","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Schneider ","date":"3\/19\/19","pax":"Bam, 60 Minutes, Sgt. Schultz, Jalopy, Sassy, Boomerang, DQ, Sour Mash, Schneider"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8386","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\/384"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8386"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8386\/revisions"}],"predecessor-version":[{"id":8387,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8386\/revisions\/8387"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8386"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8386"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8386"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}