{"id":10018,"date":"2019-08-24T21:25:00","date_gmt":"2019-08-25T01:25:00","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10018"},"modified":"2019-08-24T21:25:00","modified_gmt":"2019-08-25T01:25:00","slug":"preshmedfest-burpeefest-convergence","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/08\/preshmedfest-burpeefest-convergence\/","title":{"rendered":"PreShmedfest\/Burpeefest Convergence"},"content":{"rendered":"

PAX: There was a total of 66 PAX that participated in the pre-Shmedfest convergence this AM.\u00a0 My recording device was hijacked by the speaker so I could not understand everyone’s names.\u00a0 #Q-Fail.\u00a0 If you were there then you know you were there.\u00a0 If you weren’t there then you were the only one who wasn’t there.\u00a0 Except the neither Mongoose not Ramsey’s were there.<\/p>\n

Warm\/Burpee – O – Rama<\/p>\n

    \n
  1. SSH x 20 IC<\/li>\n
  2. 2 1-legged Burpees OYO<\/li>\n
  3. IST x 15 IC<\/li>\n
  4. 4 HRpees OYO<\/li>\n
  5. Whily w the Clap x 10 IC<\/li>\n
  6. 6 Mountain Climber Burpees OYO<\/li>\n
  7. Arm swirly things\/Seal Claps\/OH claps x 10 IC<\/li>\n
  8. 8 Plank Jack Burpees OYO<\/li>\n
  9. Copperhead Squats x 15 OYO<\/li>\n
  10. 10 Burpees OYO<\/li>\n
  11. Mountain Climbers x 15 OYO<\/li>\n<\/ol>\n

    Mosey around to other field<\/p>\n

    Song Interlude – Thunder w Merkin with each “Thunder”<\/p>\n

    AMRAPS – 4 minutes per set<\/p>\n

      \n
    1. Set 1\n
        \n
      1. Round the world lunges x 10<\/li>\n
      2. Raggedy Ann x 10<\/li>\n
      3. Skaters x 10<\/li>\n<\/ol>\n<\/li>\n
      4. Set 2\n
          \n
        1. Back and forth bear crawls x 5<\/li>\n
        2. Inchworms with shoulder taps x 10<\/li>\n
        3. Jump shots x 15<\/li>\n<\/ol>\n<\/li>\n
        4. Set 3 – Deconstructed burpees\n
            \n
          1. In and Outs x 5<\/li>\n
          2. Merkins x 5<\/li>\n
          3. In and Outs x 5<\/li>\n
          4. Jump Squats x 5<\/li>\n
          5. Burpees x 5<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

            Song Interlude – Flowers (Bring Sally Up\/Down) – too many squats!<\/p>\n

            \n
            \n
            Money to the gazebo and partner up. Partner 1 runs to gate and does 15 SSHs (for Shmedfest\u2019s 15 years) while partner 2 stays by gazebo and does Jack Reachers. Partner 1 runs back to gazebo, flapjack. Partner 2 runs to gate and does 14 SSHs while partner 1 does Jack Reachers.\u00a0 Continue alternating to descend to 0.<\/div>\n<\/div>\n<\/div>\n
            <\/div>\n
            Song Interlude – Roxanne with burpee for each “Roxanne”<\/div>\n
            <\/div>\n
            Ab\/Core Work – 1 minute each of 7 exercises x 2 sets (First time through, normal pace then Second time through, very slow, hold positions)<\/div>\n
            \n
            1. Push-ups<\/div>\n
            2. Bird dog, elbow to knee; on hands\/knees, extend rt arm and left leg, then pull Rt elbow and left knee to meet<\/div>\n
            3. Bird dog, lt arm and rt leg<\/div>\n
            4. Side plank on rt arm, dip the hips<\/div>\n
            5. Side plank on left arm, dip the hips<\/div>\n
            6. Heels to Heaven<\/div>\n
            7. Bicycle crunches \/ Freddie Mercs<\/div>\n<\/div>\n
            <\/div>\n
            FIN<\/div>\n
            <\/div>\n
            NMM<\/div>\n
            1.\u00a0 The weather was perfect.\u00a0 We were blessed with fall weather and the rain held off.<\/div>\n
            2. Some thought there were too many burpees.\u00a0 HA…no such thing<\/div>\n
            3. Those who complained were also the ones with all the mumblechatter so they obviously weren’t working hard enough<\/div>\n
            4. It was great to see all the 2.0s out there working hard<\/div>\n
            5.\u00a0 Bon Jovi (the M of YHC) asked if the F3 guys always quit exercising before the workout was over.<\/div>\n
            6. For some reason Mongoose and the Vig were hanging out in the parking lot before the workout started but then they left.\u00a0 Mongoose doesn’t like kids but I don’t know The Vigs excuse.<\/div>\n
            6. TClaps to Bon Jovi, Red Eye, and Socket for solid Qs<\/div>\n
            7. TClaps to Sona and D-Day for filling up water ballons for the kids.\u00a0 Was a great idea until fall arrived 2 months early.<\/div>\n
            8. TClaps to Plunger for organizing the event<\/div>\n
            9. TClaps to Foothills, K and W, and the W-S Fairgrounds<\/div>\n
            <\/div>\n
            COT – Plunger took us out thanking the Lord for the blessing that Crisis Control can be for those in need.<\/div>\n
            <\/div>\n
            <\/div>\n","protected":false},"excerpt":{"rendered":"

            PAX: There was a total of 66 PAX that participated in the pre-Shmedfest convergence this AM.\u00a0 My recording device was hijacked by the speaker so I could not understand everyone’s names.\u00a0 #Q-Fail.\u00a0 If you were there then you know you were there.\u00a0 If you weren’t there then you were the only one who wasn’t there.\u00a0 […]<\/p>\n","protected":false},"author":247,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[105],"tags":[],"class_list":["post-10018","post","type-post","status-publish","format-standard","hentry","category-convergence"],"acf":{"q":"BALCO, Bon Jovi, Red Eye, Socket","date":"08\/24\/2019","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10018","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\/247"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10018"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10018\/revisions"}],"predecessor-version":[{"id":10020,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10018\/revisions\/10020"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10018"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10018"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10018"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}