{"id":10131,"date":"2019-09-09T13:19:30","date_gmt":"2019-09-09T17:19:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10131"},"modified":"2019-09-09T13:19:30","modified_gmt":"2019-09-09T17:19:30","slug":"happy-birthday-hanes-park","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/happy-birthday-hanes-park\/","title":{"rendered":"Happy Birthday, Hanes Park!"},"content":{"rendered":"<p>No longer the Site Q at Purgatory, YHC (#Spamtan) is now free to explore the other Saturday AOs.\u00a0 What better way than heading to Impossible Situation.\u00a0 The Mothership.\u00a0 The site of YHC&#8217;s first post, over 3 years ago.\u00a0 Saturday also marked the 100th birthday of Hanes Park.\u00a0 Wonder what the citizens of Winston-Salem in 1919 would think of what we did&#8230;.<\/p>\n<p>&nbsp;<\/p>\n<p>Before the best five minutes in F3, YHC produced my ruck.\u00a0 Affixed is my patch from the first Blackbeard&#8217;s Challenge.\u00a0 The challenge is named in honor of Matthew Pucino.<\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"a3vnAAtY6x\"><p><a href=\"https:\/\/www.matthewpucinofoundation.org\/\">Welcome<\/a><\/p><\/blockquote>\n<p><iframe loading=\"lazy\" title=\"&#8220;Welcome&#8221; &#8212; SSG Matthew A. Pucino Memorial Foundation, LTD.\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" src=\"https:\/\/www.matthewpucinofoundation.org\/embed\/#?secret=a3vnAAtY6x\" data-secret=\"a3vnAAtY6x\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p>The challenge occurs every Memorial Day.\u00a0 The boys at F3Greensboro host.\u00a0 Next year will be my 4th time.\u00a0 Hope to have you join me.<\/p>\n<p>Inside the ruck was a 20 lb. plate.\u00a0 The ruck would be with us all hour long.\u00a0 When not in use for exercise, Pax would alternate wearing it.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Warm-o-Rama<\/strong><\/p>\n<p>Usual collection of stuff:\u00a0 SSH, Hill Billies, Arm swirly things, merkins, Abe Vigodas.\u00a0 All IC, all x 15<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey (YHC with Ruck) over bridge to field at base of Education Hill.\u00a0 Line up on one sideline.<\/p>\n<p>Transport down to other sideline and back.\u00a0 Pass ruck to next Pax.\u00a0 Next method of transportion.\u00a0 Pass ruck, continue.<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey<\/p>\n<p>High Knees<\/p>\n<p>Butt Kickers<\/p>\n<p>Apollo Creed<\/p>\n<p>Apollo Creed (other direction)<\/p>\n<p>Karaoke<\/p>\n<p>Karaoke (other direction)<\/p>\n<p>Backwards<\/p>\n<p>Mosey<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to top of Education Hill.<\/p>\n<p>&nbsp;<\/p>\n<p>One Pax puts on Ruck, moseys to bottom (using stairs) of Education Hill.\u00a0 While he is gone, remaining Pax perform AMRAP of exercise.\u00a0 Returning Pax gives ruck to next Pax, next exercise is performed AMRAP while he moseys to bottom, and back.\u00a0 Continue until all Pax done.<\/p>\n<p>Exercises performed included:\u00a0 LBCs, Wall sit with Jack Reachers, Rebound Drills, Monkey Humpers, low flutters, penguin crunchses, merkins, and 2 others that YHC cannot recall.\u00a0 #cobains<\/p>\n<p>&nbsp;<\/p>\n<p>Time for round 2.\u00a0 This time pax with ruck stays at top of hill and performs exercise, AMRAP.<\/p>\n<p>Remaining pax run upstairs and then down the other stairs and back, completing small loop.\u00a0 When first pax reaches pax with ruck, he takes it from him and continue pattern until all pax have had ruck.<\/p>\n<p>Pax with Ruck:\u00a0 Curls (1st time); OHP (2nd time)<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey down to playground.<\/p>\n<p>&nbsp;<\/p>\n<p>Find a table and perform the following exercises:<\/p>\n<p>Erkins,<\/p>\n<p>Dips<\/p>\n<p>Step ups<\/p>\n<p>Then run up the stairs towards the Intimidator, turn left, circling back to playground.<\/p>\n<p>Complete this cycle, with the following number of reps:<\/p>\n<p>5 (1st cycle)<\/p>\n<p>10 (2nd cycle)<\/p>\n<p>15 (3rd cycle)<\/p>\n<p>20 (4th cycle)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Mary\u00a0<\/strong><\/p>\n<p>Usual collection of exercises:\u00a0 LBCs, Low flutters, low dollies, dying cockroach, mutton crunches, peter parkers.\u00a0 All IC, All x 12.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Time!<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>Absolutely beautiful morning.\u00a0 No better way to spend some quality time.<\/p>\n<p>It had been too long since YHC had posted at IS.\u00a0 Will make sure to include it on a more regular basis.<\/p>\n<p>There are some absolute machines among the Pax. Machines.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Announcements\/Prayer Requests<\/strong><\/p>\n<p>Iron Pax Week 2 &#8211; be safe and have &#8220;fun&#8221;<\/p>\n<p>Wednesday &#8211; 9\/11, 6am.\u00a0 Climb to Remember at BB&amp;T Field.\u00a0 Hope to see a large showing of Pax.<\/p>\n<p>Palin news!! &#8211; prayer for he and M as they spend some QT in Italy.\u00a0 Oh yeah, and they are expecting their first child&#8230;..Mazel Tov!!<\/p>\n<p>&nbsp;<\/p>\n<p>YHC took us out.<\/p>\n<p>&nbsp;<\/p>\n<p>Thanks to Palin and Drip &#8211; appreciate you hosting YHC.<\/p>\n<p>&nbsp;<\/p>\n<p>Spamalot<\/p>\n<p>#spamtan<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>No longer the Site Q at Purgatory, YHC (#Spamtan) is now free to explore the other Saturday AOs.\u00a0 What better way than heading to Impossible Situation.\u00a0 The Mothership.\u00a0 The site of YHC&#8217;s first post, over 3 years ago.\u00a0 Saturday also marked the 100th birthday of Hanes Park.\u00a0 Wonder what the citizens of Winston-Salem in 1919 [&hellip;]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,93],"tags":[],"class_list":["post-10131","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-impossible-situation"],"acf":{"q":"Spamalot","date":"09\/07\/19","pax":"H.O.G., Drip, Spicoli, Ziggy Stardust (WD), Turnover, Palin, Mutton, Buyout, Bo-Staff (WB), Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10131","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10131"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10131\/revisions"}],"predecessor-version":[{"id":10132,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10131\/revisions\/10132"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10131"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10131"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10131"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}