{"id":8534,"date":"2019-04-01T20:56:50","date_gmt":"2019-04-02T00:56:50","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8534"},"modified":"2019-04-01T20:56:50","modified_gmt":"2019-04-02T00:56:50","slug":"april-fools-day-at-the-estate","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/04\/april-fools-day-at-the-estate\/","title":{"rendered":"April Fool’s Day at The Estate"},"content":{"rendered":"

PAX: Little Piggy, Drip, Cheesesteak, Dr. Suess (WB), Bluto, Huckleberry, Offsides (WD), Blue Steel, JarJar, Snooki, Chisel, BALCO (QIC)<\/p>\n

<\/div>\n
A bunch of fools woke up early to realize that it was winter again.\u00a0 At least it wasn’t raining.\u00a0 After some grumbling about the weather we decided to get going to warm up.\u00a0 It went a little like this…<\/div>\n
<\/div>\n
Warm-O-Rama<\/div>\n
SSH<\/div>\n
IST<\/div>\n
Whirly with the Clap<\/div>\n
Merkins<\/div>\n
<\/div>\n
Warm-up mosey to lower lot<\/div>\n
<\/div>\n
The following all done in cadence x 15 (unless otherwise specified)<\/div>\n
American hammers<\/div>\n
Peter Parkers<\/div>\n
Rosalita<\/div>\n
Imperial squat walkers<\/div>\n
LBC<\/div>\n
<\/div>\n
Freddie Mercuries<\/div>\n
One arm push – 5 each arm<\/div>\n
One-legged burpee – 5 each leg<\/div>\n
Low Dolly<\/div>\n
Smurf Jacks<\/div>\n
<\/div>\n
Mosey to lakeside hill for Elevens starting with 10 WWI at the top and 1 HRurpee (Hand-release burpee) and progress as per usual<\/div>\n
<\/div>\n
Mosey to courtyard<\/div>\n
Partner up.\u00a0 Partner 1 does exercise A x 10 reps while P2 does exercise B.\u00a0 Then flapjack.\u00a0 Ladder down 8\/6\/4.\u00a0 Then mosey down hill to stop sign. then move to second pair of exercises.<\/div>\n
1. Donkey kicks\/Plank<\/div>\n
2. Jump squats\/Al Gore<\/div>\n
3. Dips\/People’s chair w Jack Reachers<\/div>\n
4. Derkins\/Step ups<\/div>\n
<\/div>\n
Mosey back to lot<\/div>\n
<\/div>\n
Mountain climbers x 31 IC<\/div>\n
<\/div>\n
FIN<\/div>\n
<\/div>\n
Announcements – none<\/div>\n
<\/div>\n
YHC took us our praying for those in the cold now that many shelters have closed and for those out there suffering silently.<\/div>\n
<\/div>\n
NMM<\/div>\n
1. It has been a long time since i had been to the lakeside hill.\u00a0 It is much higher and longer than I remembered.\u00a0 Especially with all the HRurpees.\u00a0 PAX surely didn’t seem to mind<\/div>\n
2. I think Huckleberry was the only one that realized I was attempting to spell something with the first section.<\/div>\n
3. Imperial squat walkers are very hard to do IC (YHC looked like\u00a0@Zima out there)<\/div>\n
4. As usual there was very little MC at the Estate.\u00a0 The young folk the are very polite and have a tremendous respect for their elders.\u00a0 The site Q could consider hiring Mongoose, Cobra, BAM, and some of the other old guys to come sometime to show them how it is done.<\/div>\n
<\/div>\n","protected":false},"excerpt":{"rendered":"

PAX: Little Piggy, Drip, Cheesesteak, Dr. Suess (WB), Bluto, Huckleberry, Offsides (WD), Blue Steel, JarJar, Snooki, Chisel, BALCO (QIC) A bunch of fools woke up early to realize that it was winter again.\u00a0 At least it wasn’t raining.\u00a0 After some grumbling about the weather we decided to get going to warm up.\u00a0 It went a […]<\/p>\n","protected":false},"author":247,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-8534","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"BALCO","date":"04\/01\/2019","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8534","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\/247"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8534"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8534\/revisions"}],"predecessor-version":[{"id":8535,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8534\/revisions\/8535"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8534"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8534"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8534"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}