{"id":9281,"date":"2019-06-12T20:58:04","date_gmt":"2019-06-13T00:58:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9281"},"modified":"2019-06-12T20:58:04","modified_gmt":"2019-06-13T00:58:04","slug":"one-rule-broken-maybe","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/06\/one-rule-broken-maybe\/","title":{"rendered":"One Rule Broken-Maybe"},"content":{"rendered":"

What a great morning, cooler temps, dry pavement, low humidity and a light breeze.\u00a0 A great day for a workout where there are certain rules that must be followed-mainly 2-no running and no Rush.\u00a0 But the site Q was away so we can break a least one, sort of.<\/span><\/p>\n

 <\/p>\n

W<\/span>arm Up<\/span><\/p>\n

SSH\u00a0X\u00a020<\/span><\/p>\n

IST\u00a0X\u00a020<\/span><\/p>\n

WWC X 20<\/span><\/p>\n

Bat Wings-Nod to Starfish-20 Each Forward Arm Swirlies, Backward Arm Swirlies, Seal Claps and Overhead Claps<\/span><\/p>\n

Abe Vigoda\u00a0X 5<\/span><\/p>\n

 <\/p>\n

Batann Death March<\/span>-PAX Line up for Indian Run, last PAX stays behind does 3 Burpees, runs to catch PAX, taps last in line and then runs to front of line, guy tapped does 3 Burpees, and so on.<\/span><\/p>\n

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

At Wall-20 Jack Reachers and 10 Mike Tysons-because we were there.<\/span><\/p>\n

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

To Benches:<\/span><\/p>\n

OYO\u00a05 Derkins, 5 Right leg S<\/span>tep<\/span>–<\/span>ups, 5 Irkins and 5 Left Leg Step<\/span>–<\/span>ups-Repeato<\/span><\/a> increasing reps by 5 each time to 20.<\/span><\/p>\n

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

To Blocks:<\/span><\/p>\n

Select a block and return to parking lot for 7 of Diamonds\u00a0 4 corners first trip, carry block-7 curls\u00a0first\u00a0corner, increasing by 7 at each corner to 28,\u00a0second trip monkey humpers, third trip,\u00a0bench press each corner, fourth trip squats each corner, fifth trip overhead press<\/span><\/p>\n

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

Return blocks, mosey back to lot for Mary<\/span><\/p>\n

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

American Hammer\u00a0X 20<\/span><\/p>\n

Boat\/Canoe\u00a0X 10 OYO<\/span><\/p>\n

Mutton Crunch X 10 each side<\/span><\/p>\n

Burpees X 2 (cause we had 12 seconds left per Whirly)<\/span><\/p>\n

Done and well done!<\/span><\/p>\n

 <\/p>\n

COT<\/span><\/p>\n

Schneider and Sour Mash’s cousin, Jackie, recent diagnosis of breast cancer and aunt, Pam, continues to battle with lung cancer.\u00a0 Prayers for all the fathers on the\u00a0incoming Father’s Day weekend.\u00a0 Prayers for the moms, dads, kids and teachers as today is the last\u00a0day of school. Also,\u00a0prayers for those with special needs children.<\/span><\/p>\n

YHC took us\u00a0out with prayers for Jackie and Pam, for those\u00a0parents with special needs kids and for a safe restful summer for all those\u00a0finishing up school today.<\/span><\/p>\n

NMM<\/span><\/p>\n

About\u00a0halfway through the Batwings it was heard that we needed no more shoulder work, but we continued.<\/span><\/p>\n

Rustbucket always gives 150’% and pushes all to put in that extra effort.<\/span><\/p>\n

I believe the Batann Death March may be\u00a0even better\u00a0with a larger PAX-will have a keep this one.<\/span><\/p>\n

A bus driver got out of his bus and when asked if he was glad that it was the last day of school by Goofy, he\u00a0couldn’t have been more excited than a kid in \u00a0 a\u00a0candy store.<\/span><\/p>\n

Several PAX suggested we could stay in one spot\u00a0and do all the exercises there,\u00a0but we had the whole parking lot to us,\u00a0so why waste the space.<\/span><\/p>\n

Great strong work by all the PAX.\u00a0 Sgt the keys are at the\u00a0blocks with a CD of\u00a0the greatest hits by Rush-enjoy!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

What a great morning, cooler temps, dry pavement, low humidity and a light breeze.\u00a0 A great day for a workout where there are certain rules that must be followed-mainly 2-no running and no Rush.\u00a0 But the site Q was away so we can break a least one, sort of.   Warm Up SSH\u00a0X\u00a020 IST\u00a0X\u00a020 WWC […]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-9281","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Boomerang","date":"06\/11\/2019","pax":"Goofy, Rust Bucket (WD), Fender, Gucci (WB), Whirly, Schneider, Sour Mash, Boomerang (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9281","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9281"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9281\/revisions"}],"predecessor-version":[{"id":9282,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9281\/revisions\/9282"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9281"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9281"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9281"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}