{"id":9113,"date":"2019-05-27T11:44:29","date_gmt":"2019-05-27T15:44:29","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9113"},"modified":"2019-05-27T11:44:29","modified_gmt":"2019-05-27T15:44:29","slug":"q-tutor-needed","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/05\/q-tutor-needed\/","title":{"rendered":"Q tutor needed"},"content":{"rendered":"<p>Warm-o-Rama<\/p>\n<ul>\n<li>SSH x20 IC<\/li>\n<li>Abe Vigoda x10 (the weirdest cadence you have seen)<\/li>\n<li>Divebombers\/Hindu push-ups IC<\/li>\n<li>Seal claps in a complete failed cadence count<\/li>\n<\/ul>\n<p>The Thang<\/p>\n<p>In the honor of our brothers and sisters who have served this started with partner work<\/p>\n<ul>\n<li>Piggyback carry your partner to the first bench, then 15 ww2 sit-ups partner switch piggy back to next bench.<\/li>\n<li>partner derkin x15<\/li>\n<li>piggy carry to start point<\/li>\n<li>In the Qs head wheelbarrow seemed like it would be easy to the first bench wrong call with plenty of MC things gotten straightened out.<\/li>\n<li>First bench this time Big boy sit ups that did not make it to full stand x15<\/li>\n<li>Wheelbarrow to the next bench for copperhead merkins x15.<\/li>\n<li>Cool down mosey around the loop and off to school we go.<\/li>\n<li>Found a wall for wall sits and jack reachers<\/li>\n<li>First man did 5 merkins while other continued do wall sits with jack reachers . The merkins moved down the line with varying style, as style points were given out and prizes were given at the end of workout.<\/li>\n<li>Took a victory lap around the school up the steps down the steps.<\/li>\n<li>Repeat-o the merkin jack reacher combo with alternating legs lifts this time through.<\/li>\n<li>Mosey to field for 4 corners.<\/li>\n<li>First corner burpees x10<\/li>\n<li>second corner burpees x10, and plank jacks x20<\/li>\n<li>Third previous mentioned exercises with moroccan arm twists x30 added on.<\/li>\n<li>Fourth corner for good measure did the previous corner and added low dolly x40.<\/li>\n<li>Mosey to parking lot for a short ring of fire.<\/li>\n<\/ul>\n<p>Fin!<\/p>\n<p>CoT<\/p>\n<ul>\n<li>Prayers for those men and women who sacrificed everything for us, prays for their families. Thank you Sgt Schultz, Whirly and any of other F3 brothers that have severed.<\/li>\n<li>Prays for Plunger&#8217;s father, and one other pax father as well (my apologizes I cannot remember who it was).<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Side note<\/p>\n<p>Thank you Greenspan for the keys, though I dropped them and kicked them in the dirt. Who knew counting was so hard, the q was a bit over zealous with his choices, and will have to do some practice big boy situps. All criticism can be directed to my publicist, and will be responded to in a timely fashion.<\/p>\n<p>Everybody enjoy your Murph and grill outs.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-Rama SSH x20 IC Abe Vigoda x10 (the weirdest cadence you have seen) Divebombers\/Hindu push-ups IC Seal claps in a complete failed cadence count The Thang In the honor of our brothers and sisters who have served this started with partner work Piggyback carry your partner to the first bench, then 15 ww2 sit-ups partner [&hellip;]<\/p>\n","protected":false},"author":201,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"class_list":["post-9113","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"Little Piggy and Greenspan ","date":"5\/27\/19","pax":"Plunger, Van Gogh, Bam, Root\/ Toot Canal, Starfish, Frostbite (WB), Touch me not, Drama Queen (WD), Five-Dollar Footlong, Bulldog, Spamalot,Turnover, H.O.G, Palin, Splash "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9113","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\/201"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9113"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9113\/revisions"}],"predecessor-version":[{"id":9116,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9113\/revisions\/9116"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9113"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9113"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9113"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}