It would have been easy for YHC to take the day off to celebrate his 33rd birthday, but instead, like 9 other Dash PAX, the decision was made to get better at Urban Assault.\u00a0 The temperature was cool(ish) and the humidity was nowhere to be found.\u00a0 Perfect conditions for a Turnover beat down and things that looked easier on paper.\u00a0 Let’s go.<\/p>\n
Warm – O – Rama<\/p>\n
SSH x20<\/p>\n
IW x15<\/p>\n
Arm Swirly Thing – O – Rama (all x10)<\/p>\n
Sun Salutation x2 (YHC messed this up SO bad, but we did manage to stretch a little)<\/p>\n
The THANG<\/p>\n
Mosey to corner of Patterson and 4th<\/p>\n
3 Burpees<\/p>\n
Lunge Walk to corner of Vine and 4th<\/p>\n
6 Burpees<\/p>\n
Backwards Mosey to Amphitheater\/Stage<\/p>\n
9 Burpees<\/p>\n
Mosey to Biotech parking lot<\/p>\n
CDD x15<\/p>\n
Shoulder Tap Merkins x15<\/p>\n
Plank Jacks x15<\/p>\n
5 Burpees OYO<\/p>\n
Mosey up Patterson, grab some wall<\/p>\n
Peoples Chair (Left leg raise, Right leg raise) x15 secs<\/p>\n
Donkey Kicks x15<\/p>\n
Rebound Drill x30<\/p>\n
5 Burpees OYO<\/p>\n
Mosey to other Biotech Parking lot<\/p>\n
Bear crawl from Patterson to Vine<\/p>\n
Mosey to corner of Vine and 7th<\/p>\n
Copperhead Squat IC x10<\/p>\n
Lunge Jump x10 each leg<\/p>\n
Jump Squat x10<\/p>\n
5 Burpees OYO<\/p>\n
After the completion of this set, the Q excitedly announced that there would be no more Burpees called.\u00a0 This announcement was met with a surprising lack of enthusiasm from the PAX.<\/p>\n
Mosey to Train Tracks behind Inmar<\/p>\n
Assume position with hands on one side of rails and feet on other side of rails<\/p>\n
Merkins IC x10<\/p>\n
Shuffle to Left<\/p>\n
Spider Merkins IC x10<\/p>\n
Shuffle to Right<\/p>\n
Plank o Rama (Regular , Low, Right Leg High, Left Leg High)<\/p>\n
Mosey down walkway to 525 Vine<\/p>\n
3 Man Grinder<\/p>\n
Partner 1 – Supine Pull ups on bike racks<\/p>\n
Partner 2 – Dips on benches<\/p>\n
Partner 3 – Running<\/p>\n
All PAX completed at least 2 rounds of each<\/p>\n
Mosey to start of bridge next to Piedmont Leaf Lofts<\/p>\n
Bear crawl length of bridge<\/p>\n
Mosey to side walk just past bridge<\/p>\n
Circle up for Moaning Merkins<\/p>\n
All PAX hold high plank while 1 PAX completes 10 Merkins<\/p>\n
Once completed, it moves to next PAX until all have completed 10 merkins<\/p>\n
Mosey back to launch<\/p>\n
Mary<\/p>\n
Juanitas<\/p>\n
Low Flutters<\/p>\n
Alt. hand to opposite outside knee crunches (working title) x33<\/p>\n
FIN<\/p>\n
COT<\/p>\n
Shmedfest (this already happened, sorry for the late post) and Convergence<\/p>\n
Blue Steel has the Q for the Estate on Monday (this also already happened, my bad)<\/p>\n
Turnover* has the Q at Outhouse on Monday (see above) (*YHC referred to himself in the 3rd person while making this announcement for some reason, and wouldn’t put up a fight if a punishment was necessary for this offense.)<\/p>\n
$5 Footlong has Q at Urban Assault on 8.30 and also will be taking over Site Q duties at #Flatline on Tuesday.\u00a0 @Pita has the Q for Flatline on Tuesday which, undoubtedly, will be awful.<\/p>\n
Continued prayers for Father Paul Werrick (sp?) struggling with Bell’s Palsey.<\/p>\n
Continued prayers for Cheesesteak’s wife and Peacemaker’s wife<\/p>\n
YHC took us out thanking Him for our blessings and asking Him for the wisdom to turn our burdens over to Him.<\/p>\n
NMM<\/p>\n
#QFail for waiting so long to post this BB, but most of the NMM has slipped the Q’s mind.<\/p>\n
YHC can recall a decent amount of MC relating to the prescribed burpees (33 were completed…gotta stay on brand)<\/p>\n
Re: the working title Mary exercise – YHC has made a habit of calling this exercise pretty frequently at his Q’s, despite not having\/knowing a name for them.\u00a0 However, YHC has heard them referred to by @H.O.G. as “Turnover Crunches”.\u00a0 Has a nice ring to it.<\/p>\n
Really strong work by all PAX.\u00a0 Always an honor to lead.\u00a0 Thankful to have a solid group of men to push each other and get better everyday.<\/p>\n
Thanks for the keys, @Cheesesteak.<\/p>\n","protected":false},"excerpt":{"rendered":"
It would have been easy for YHC to take the day off to celebrate his 33rd birthday, but instead, like 9 other Dash PAX, the decision was made to get better at Urban Assault.\u00a0 The temperature was cool(ish) and the humidity was nowhere to be found.\u00a0 Perfect conditions for a Turnover beat down and things […]<\/p>\n","protected":false},"author":491,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,91],"tags":[],"class_list":["post-10021","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Turnover","date":"8.23.19","pax":"Traeger , Rundown (WD) , Tonka (WB) , $5 Footlong , Chisel , Blue Steel , Root Canal , Post Hole , Seat Back , Turnover (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10021","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10021"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10021\/revisions"}],"predecessor-version":[{"id":11539,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10021\/revisions\/11539"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10021"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10021"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10021"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}