{"id":10208,"date":"2019-09-13T21:51:53","date_gmt":"2019-09-14T01:51:53","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10208"},"modified":"2019-09-13T21:52:09","modified_gmt":"2019-09-14T01:52:09","slug":"thirteen-cinderblocks-on-a-track","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/thirteen-cinderblocks-on-a-track\/","title":{"rendered":"Thirteen Cinder Blocks on a Track"},"content":{"rendered":"<p><strong><u>Warmarama (IC):<\/u><\/strong><\/p>\n<ul>\n<li>Pax warmed up on their own as they arrived at ~0500, some with laps, some with stretching, some with both.\u00a0 At 0510, we launched into the challenge.<\/li>\n<\/ul>\n<p><strong><u>\u00a0<\/u><\/strong><\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Meatloaf\u2019s Massacre.\u00a0 All exercises with ~37 lb. coupons.<\/p>\n<ul>\n<li>10 x manmakers<\/li>\n<li>20 x overhead presses<\/li>\n<li>30 x block swings<\/li>\n<li>40 x goblet squats<\/li>\n<li>50 x merkins<\/li>\n<\/ul>\n<p>Run 1600 meters.\u00a0 Repeato all exercises x 3 with 1200 meters, 800 meters, &amp; 400 meters runs, respectively.<\/p>\n<p>Pass out.\u00a0 Regain consciousness.\u00a0 Encourage other pax.<\/p>\n<p>The End.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Lunch bunch was at Athena on Stratford at 11:45. People attended.<\/li>\n<\/ul>\n<p><strong><u>\u00a0<\/u><\/strong><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>O.G.\u2019s Father-in-Law had quadruple open-heart surgery this week.<\/li>\n<li>O.G.\u2019s friend Joe was diagnosed with unexpected leukemia this week. Splash is his doctor.<\/li>\n<li>Road Apple\u2019s 2.0 Augustus had surgery this week.<\/li>\n<li>Burns\u2019s wife\u2019s sister, Grace, is dealing with anxiety about her post-college future.<\/li>\n<li>Sassy\u2019s pastor from Greenville, SC, died suddenly last Friday night and has left the congregation shaken.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>During warmups, pax strolled in with big blocks and other various apparatus. YHC had flashbacks to the scene in Anchorman where the news crews showed up for the duel.<\/li>\n<li>Litterbox, Burns, the H.O.G., and Turnover led the way and then picked up the rest of us.<\/li>\n<li>It was not fun. It was the hardest physical thing YHC can remember doing.\u00a0 No one quit.\u00a0 All finished.\u00a0 T-claps to all.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama (IC): Pax warmed up on their own as they arrived at ~0500, some with laps, some with stretching, some with both.\u00a0 At 0510, we launched into the challenge. \u00a0 The Thang: Meatloaf\u2019s Massacre.\u00a0 All exercises with ~37 lb. coupons. 10 x manmakers 20 x overhead presses 30 x block swings 40 x goblet squats [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[132],"class_list":["post-10208","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-ipc"],"acf":{"q":"Sky Q","date":"9\/13\/2019","pax":"The H.O.G., Bevo, Tar Heel, Greenspan, Turnover, Burns, Rust Bucket, Drama Queen, Litterbox, Sassy, Plunger, Wobegon, Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10208","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10208"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10208\/revisions"}],"predecessor-version":[{"id":10210,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10208\/revisions\/10210"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10208"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10208"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10208"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}