{"id":9443,"date":"2019-07-02T08:39:25","date_gmt":"2019-07-02T12:39:25","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9443"},"modified":"2019-07-02T08:42:59","modified_gmt":"2019-07-02T12:42:59","slug":"block-party-at-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/07\/block-party-at-parliament\/","title":{"rendered":"Block Party at Parliament"},"content":{"rendered":"

8 Pax posted, of which 3 had requested tunes for the playlist this morning. No one complained (about the music), so I assumed all were satisfied. The beatdown was designed to work on strength so the focus was on fatiguing specific muscle groups.<\/p>\n

The Thang<\/strong><\/p>\n

Warm-o-rama:<\/u> The usual for @Goofy<\/p>\n

Mosey to blocks and everyone get one<\/em><\/p>\n

Block work<\/u><\/p>\n

Do the following exercises \u2013 in succession, each exercise was done first 25 reps in cadence, then 15 reps in cadence, the 10 reps OYO very slowly, then we moved to the next exercise.<\/p>\n\n\n\n\n\n\n
Round <\/strong><\/td>\nBack Bicep Abs<\/strong><\/td>\nChest Tri Shoulders<\/strong><\/td>\nLegs<\/strong><\/td>\n<\/tr>\n
1<\/td>\nCurls<\/td>\nPress<\/td>\nSquats<\/td>\n<\/tr>\n
2<\/td>\nBent Row<\/td>\nSkull Crushers<\/td>\nLunges<\/td>\n<\/tr>\n
3<\/td>\nAmerican Hammer<\/td>\nWonder Bra<\/td>\nCalf Raises<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00a0<\/u>Thunderstruck<\/u><\/p>\n

While Thunderstruck from AC\/DC is playing, hold a plank. Every time they say Thunder, do a merkin. (we made it about half way through until the Q called Mercy)<\/p>\n

Return Blocks and mosey back to parking lot for Mary<\/em><\/p>\n

Mary<\/u>: Round Robin as chosen by the Pax<\/p>\n

COT<\/strong>: YHC took us out, thankful for the men around the circle and for those patriots who have sacrificed so much for us to enjoy the freedoms that we have.<\/p>\n

Announcements\/Prayer Concerns<\/strong><\/p>\n

    \n
  • F3\/FiA convergence on Thursday, watch Twitter<\/li>\n
  • Prayers for all those traveling<\/li>\n
  • YHC has the Q at Bells and Whistles in the AM, and will have a patriotic playlist!<\/li>\n<\/ul>\n

    NMM<\/strong><\/p>\n

      \n
    • Beastlite made a special appearance and was in rare form, both physically (what did you eat last night!) and in terms of MC. He kept waiting for me to join and MC myself, which I have been known to do but the music was so loud it drowned him out!<\/li>\n
    • The idea of fatiguing muscle groups worked on the Q, and from the groans of the Pax, a few of them were impacted also<\/li>\n
    • Choosing Thundestruck was either a great choice or a horrible one to really push ourselves that last few minutes. At some point it turned to horrible, and the Q called Mercy<\/li>\n
    • Beastlite and Schultz had social hour during much of the workout. The Q would have separated them, but they were having such a good time.<\/li>\n
    • Always an honor to lead this group of men and be among you.<\/li>\n<\/ul>\n

      Playlist <\/strong>(person requested is in parenthesis, and otherwise are bands from Canada to honor Canada Day so that I might irritate the site Q)<\/p>\n

      Evil Woman, ELO (TSC)<\/p>\n

      Back in Black, ACDC (BL)<\/p>\n

      Taking Care of Business,<\/p>\n

      Born to be Wild, Steppenwolf<\/p>\n

      One Week, Barenaked Ladies<\/p>\n

      Summer of 69, Bryan Adams<\/p>\n

      Mr. Blue Sky, ELO (TSC)<\/p>\n

      He Ladies, Bestie Boys (Scheinder)<\/p>\n

      Thunderstruck, ACDC (BL)<\/p>\n

      American Woman, The Guess Who<\/p>\n

      Working for the Weekend, Loverboy<\/p>\n","protected":false},"excerpt":{"rendered":"

      8 Pax posted, of which 3 had requested tunes for the playlist this morning. No one complained (about the music), so I assumed all were satisfied. The beatdown was designed to work on strength so the focus was on fatiguing specific muscle groups. The Thang Warm-o-rama: The usual for @Goofy Mosey to blocks and everyone […]<\/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-9443","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Goofy","date":"07\/02\/2019","pax":"Fender, Schneider, TheSingingCowboy, Gucci, Data, BeastLite, Sgt Schultz, Goofy (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9443","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=9443"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9443\/revisions"}],"predecessor-version":[{"id":9445,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9443\/revisions\/9445"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9443"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}