{"id":9603,"date":"2019-07-16T07:52:50","date_gmt":"2019-07-16T11:52:50","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9603"},"modified":"2019-07-16T07:52:50","modified_gmt":"2019-07-16T11:52:50","slug":"move-up","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/07\/move-up\/","title":{"rendered":"Move up!"},"content":{"rendered":"<p>It was humid. It was fun. It went like this.<\/p>\n<p>First, the EC runners rolled in. The cars kept coming. We made a circle, cracked jokes, gave intros and short disclaimer and then&#8230;.<\/p>\n<p>Warm:<\/p>\n<ul>\n<li>Side Straddle Hop<\/li>\n<li>Imperial Walker<\/li>\n<li>Arm Swirly Things Forward, backward<\/li>\n<li>Seal Clap<\/li>\n<li>Whirly with the clap or Abe I don&#8217;t know what things are called&#8230;..<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>The Thang:<\/p>\n<p><strong>Move on Up!<\/strong><\/p>\n<ul>\n<li>5 cones\n<ul>\n<li>25 Side Straddle Hops, 5 kettle bell swings<\/li>\n<li>Calf raises<\/li>\n<li>LBBC<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<\/ul>\n<\/li>\n<li>Perform the exercise at your cone until pax at cone 1 is done with SSH\/Swings and yells to &#8220;Move on up&#8221;, bear crawl to next cone, repeat-o. Two rounds.<\/li>\n<\/ul>\n<p><strong>Blocks!<\/strong><\/p>\n<p>All done IC, 15 reps:<\/p>\n<ul>\n<li>Curls<\/li>\n<li>Skull Crushers<\/li>\n<li>Bent Row<\/li>\n<li>Bus Driver<\/li>\n<\/ul>\n<p>Repeat-O, 10 reps.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Tabbata Cardio!<\/strong><\/p>\n<p>20 seconds on, 10 off, 3 rounds:<\/p>\n<ul>\n<li>Fast Feet<\/li>\n<li>High Knees<\/li>\n<li>Plank Jacks<\/li>\n<li>Toy Soliders<\/li>\n<\/ul>\n<p><strong>Wall Work!<\/strong><\/p>\n<p>Apollo Creed to the wall<\/p>\n<ul>\n<li>In People&#8217;s Chair<\/li>\n<li>5 jack reachers down the line<\/li>\n<li>Repeat-o with 10.<\/li>\n<\/ul>\n<p><strong>Table work!<\/strong><\/p>\n<p>Apollo Creed back to the picnic tables<\/p>\n<ul>\n<li>5 dips<\/li>\n<li>5 left leg raises<\/li>\n<li>5 dips<\/li>\n<li>5 left leg raises<\/li>\n<li>Repeat-o with 10 reps.<\/li>\n<\/ul>\n<p>7 Minutes of Mary by Committee<\/p>\n<ul>\n<li>Penguin Crunches, 10<\/li>\n<li>LBC, 10<\/li>\n<li>Arm Swirly Things 5 each way<\/li>\n<li>WW2 sit-ups, 15 OYO<\/li>\n<li>Heels to Heaven, 20<\/li>\n<li>Mutton Crunch, 10 each side<\/li>\n<li>Superman-Banana<\/li>\n<li>Box Cutter, 15<\/li>\n<\/ul>\n<p>Done!<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>Bells and Whistles: dulcet tones of Manscape on the Q<\/li>\n<li>Sour Mash Hells Bell&#8217;s bring a kettle bell<\/li>\n<li>Fender is working on an F3 table at Arts For Life event on 9\/26. Details: artsforlifenc.org\/riseandshinews, request sitting with Marty Edwards.<\/li>\n<\/ul>\n<p>Prayer:<\/p>\n<ul>\n<li>Bulldog taking 5 freshman girls to the lake for a few days. Prayers for him.<\/li>\n<li>YHC&#8217;s wife recovering from surgery<\/li>\n<li>Peacemaker&#8217;s wife recovering<\/li>\n<li>Fender&#8217;s wife delivering a baby any minute.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Always happy to be in session at Parliament for a great non-running workout.\u00a0 Keys are&#8230;somewhere. Check the little birdhouse hanging from the tree by the parking spaces. Thanks for the chance to lead.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was humid. It was fun. It went like this. First, the EC runners rolled in. The cars kept coming. We made a circle, cracked jokes, gave intros and short disclaimer and then&#8230;. Warm: Side Straddle Hop Imperial Walker Arm Swirly Things Forward, backward Seal Clap Whirly with the clap or Abe I don&#8217;t know [&hellip;]<\/p>\n","protected":false},"author":372,"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-9603","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Wobegon","date":"7-16-2019","pax":"Gucci, Sour Mash, Schneider, Boomerang, The Singing Cowboy, Goofy, Burlap, Fender, TPS, Bulldog, DJ F,"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9603","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9603"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9603\/revisions"}],"predecessor-version":[{"id":9604,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9603\/revisions\/9604"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9603"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9603"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9603"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}