{"id":8598,"date":"2019-04-09T09:10:29","date_gmt":"2019-04-09T13:10:29","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8598"},"modified":"2019-04-09T09:10:29","modified_gmt":"2019-04-09T13:10:29","slug":"its-tricky-to-bust-a-move-when-you-push-it-with-no-sleep-till-brooklyn-and-you-have-storytime-before-the-show","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/04\/its-tricky-to-bust-a-move-when-you-push-it-with-no-sleep-till-brooklyn-and-you-have-storytime-before-the-show\/","title":{"rendered":"It&#8217;s Tricky to Bust a Move when you Push It with No Sleep Till Brooklyn and you have Storytime before The Show"},"content":{"rendered":"<p>Stolen Weinke?\u00a0 Check.\u00a0 (Thanks Starfish)<\/p>\n<p>Rocking Playlist?\u00a0 Check.\u00a0 (Thanks mostly 80s rap\/hip hop)<\/p>\n<p><strong>Warm-O-Rama:<\/strong><\/p>\n<ul>\n<li>SSH x 15 IC<\/li>\n<li>Arm Swirlies FWD x 15 IC &#8211; Hold It<\/li>\n<li>Arm Swirlies BKWD x 15 IC<\/li>\n<li>Abe Vigoda OYO (compliments of Huckleberry)<\/li>\n<li>Seal Claps x 15 IC &#8211; Hold It<\/li>\n<li>Overhead Claps x 15 IC<\/li>\n<li>IST x 15 IC<\/li>\n<\/ul>\n<p><strong>The Thang, Part 1: Jack Webb<\/strong><\/p>\n<ul>\n<li>1 Merkin, 4 Jack Reachers OYO<\/li>\n<li>2 Merkins, 8 Jack Reachers OYO<\/li>\n<li>3 Merkins, 12 Jack Reachers OYO<\/li>\n<li>4 Merkins, 16 Jack Reachers OYO<\/li>\n<li>5 Merkins, 20 Jack Reachers OYO<\/li>\n<li>6 Merkins, 24 Jack Reachers OYO<\/li>\n<li>7 Merkins, 28 Jack Reachers OYO<\/li>\n<li>8 Merkins, 32 Jack Reachers OYO<\/li>\n<li>9 Merkins, 36 Jack Reachers OYO<\/li>\n<li>10 Merkins, 40 Jack Reachers OYO<\/li>\n<li>Capri Lap around parking lot<\/li>\n<\/ul>\n<p><strong>The Thang, Part 2: Lieutenant Dan<\/strong><\/p>\n<ul>\n<li>1 Squat, 4 Lunges OYO<\/li>\n<li>2 Squats, 8 Lunges OYO<\/li>\n<li>3 Squats, 12 Lunges OYO<\/li>\n<li>4 Squats, 16 Lunges OYO<\/li>\n<li>5 Squats, 20 Lunges OYO<\/li>\n<li>6 Squats, 24 Lunges OYO<\/li>\n<li>7 Squats, 28 Lunges OYO<\/li>\n<li>8 Squats, 32 Lunges OYO<\/li>\n<li>9 Squats, 36 Lunges OYO<\/li>\n<li>10 Squats, 40 Lunges OYO<\/li>\n<li>Capri Lap around parking lot<\/li>\n<\/ul>\n<p><strong>The Thang, Part 3: Captain Thor<\/strong><\/p>\n<ul>\n<li>1 LBC 4 American Hammers OYO<\/li>\n<li>2 LBCs, 8 American Hammers OYO<\/li>\n<li>3 LBCs, 12 American Hammers OYO<\/li>\n<li>4 LBCs, 16 American Hammers OYO<\/li>\n<li>5 LBCs, 20 American Hammers OYO<\/li>\n<li>6 LBCs, 24 American Hammers OYO<\/li>\n<li>7 LBCs, 28 American Hammers OYO<\/li>\n<li>8 LBCs, 32 American Hammers OYO<\/li>\n<li>9 LBCs, 36 American Hammers OYO<\/li>\n<li>10 LBCs, 40 American Hammers OYO<\/li>\n<li>Capri Lap around parking lot then mosey to wall for<\/li>\n<\/ul>\n<p><strong>The Thang, Part 4: People\u2019s Donkey Bear Balls<\/strong><\/p>\n<ul>\n<li>People\u2019s Chair\n<ul>\n<li>20 Jack Reachers OYO<\/li>\n<\/ul>\n<\/li>\n<li>10 Donkey Kicks OYO<\/li>\n<li>BTTW for 10 seconds<\/li>\n<li>Bear Crawl from curb to parking space sign<\/li>\n<li>Plank for 10 seconds<\/li>\n<li>Bear Crawl back to the curb<\/li>\n<li>People\u2019s Chair\n<ul>\n<li>15 Jack Reachers OYO<\/li>\n<\/ul>\n<\/li>\n<li>10 Donkey Kicks OYO<\/li>\n<li>BTTW for 10 seconds<\/li>\n<li>Bear Crawl from curb to parking space sign<\/li>\n<li>Plank for 10 seconds<\/li>\n<li>Bear Crawl back to the curb<\/li>\n<\/ul>\n<p><strong>MARY:<\/strong><\/p>\n<ul>\n<li>LBCs (YHC)<\/li>\n<li>Alabama Prom Date (Schneider)<\/li>\n<li>Pickle Pounders (Boomerang)<\/li>\n<li>Freddie Mercs (Drama Queen)<\/li>\n<li>Penquin Crunch (Sgt. Schultz)<\/li>\n<li>Gas Pumps (60 Minutes)<\/li>\n<li>Heels to Heaven (Wobegon)<\/li>\n<\/ul>\n<p><strong>NMM:<\/strong><\/p>\n<ul>\n<li>The Playlist\n<ul>\n<li>The Humpty Dance &#8211; Digital Underground<\/li>\n<li>It&#8217;s Tricky &#8211; Run DMC<\/li>\n<li>Bust a Move &#8211; Young MC<\/li>\n<li>You Be Illin&#8217; &#8211; Run DMC<\/li>\n<li>The New Style &#8211; Beastie Boys<\/li>\n<li>Push It &#8211; Salt-N-Peppa<\/li>\n<li>No Sleep Till Brooklyn &#8211; Beastie Boys<\/li>\n<li>The Show &#8211; Doug E. Fresh &amp; The Get Fresh Crew<\/li>\n<li>Supersonic &#8211; JJ Fad<\/li>\n<li>Storytime &#8211; Slick Rick<\/li>\n<\/ul>\n<\/li>\n<li>Sgt. Schultz, Schneider, Wobegon and 60 Minutes for an EC run.\u00a0 Mileage varied but at least 2 to 3 miles were covered.<\/li>\n<li>There was not a Q fail on the playlist, the Bluetooth speaker nor the iPhone like in weeks past.\u00a0 #NotNamingNames<\/li>\n<li>Got a few complaints<\/li>\n<\/ul>\n<p>COT:<\/p>\n<ul>\n<li>Announcements\n<ul>\n<li>The Officially Unofficial &#8216;Bricks N Dicks&#8217; (Bells N Whistles knock off) will be happening tomorrow.\u00a0 Meet at #TheDistillery AO.\u00a0 Schneider has the Q<\/li>\n<\/ul>\n<\/li>\n<li>Prayer Requests\n<ul>\n<li>General prayers for the Autrey&#8217;s at TSC&#8217;s request<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Boomerang took us out<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stolen Weinke?\u00a0 Check.\u00a0 (Thanks Starfish) Rocking Playlist?\u00a0 Check.\u00a0 (Thanks mostly 80s rap\/hip hop) Warm-O-Rama: SSH x 15 IC Arm Swirlies FWD x 15 IC &#8211; Hold It Arm Swirlies BKWD x 15 IC Abe Vigoda OYO (compliments of Huckleberry) Seal Claps x 15 IC &#8211; Hold It Overhead Claps x 15 IC IST x 15 [&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-8598","post","type-post","status-publish","format-standard","hentry","category-parliament","category-wefoco"],"acf":{"q":"Sour Mash","date":"4\/9\/2019","pax":"Schneider, Boomerang, Drama Queen, Sgt. Schultz, 60 Minutes, Wobegon, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8598","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8598"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8598\/revisions"}],"predecessor-version":[{"id":8601,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8598\/revisions\/8601"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8598"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8598"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8598"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}