When @Greenspan picked up the phone to call the bullpen, YHC didn’t know how dire the situation was.\u00a0 Our starter, one of @F3WinstonSalem’s aces, @Burns, was far past his normal pitch count (7 Q’s in the last 10 days, to be exact).\u00a0 The guy needed a breather, understandably.\u00a0 YHC was more than happy to make a relief appearance to give one of our best arms a break.\u00a0 People have always told YHC that he reminds them of Mariano Rivera*, the great Yankees closer** who was never flashy, but had an absolutely lethal fastball and cutter.\u00a0 Today, at #TheOuthouse, it was time to prove everyone right***.\u00a0 4 Pax descended on Leinbach Park and after YHC recited the mission of F3 flawlessly, the heavens opened up and “Enter Sandman” began blaring.\u00a0 Boogity Boogity.<\/p>\n
Warm O Rama<\/p>\n
SSH x20 IC<\/p>\n
IST x15 IC<\/p>\n
AST Medley x10 IC<\/p>\n
Abe Vigoda x6 IC<\/p>\n
Squat x10 IC<\/p>\n
Merkin x10 IC<\/p>\n
Mosey to Jefferson Middle Shelter<\/p>\n
In keeping with my striking resemblance to Mo Rivera, YHC decided to keep it simple.\u00a0 No fancy curveballs or sliders, just straight-ahead high stinkin’ cheddar****.<\/p>\n
Ascending and Descending Table Circuit<\/p>\n
Box Jump x5<\/p>\n
Merkin x10<\/p>\n
Alt Step Up x15 (we did 15 each leg on the first round, but more rational heads prevailed later on)<\/p>\n
Dips x20<\/p>\n
Squats x25<\/p>\n
Squats x25<\/p>\n
Dips x20<\/p>\n
Alt Step Up x15 (15 each leg)<\/p>\n
Derkin x10<\/p>\n
Box Jump x5<\/p>\n
Mosey around JMS lot to far corner for 10 Burpees OYO<\/p>\n
PAX repeated this circuit 2 more times, but changed up the Burpees. 2nd round was 10 Spider Burpees and 3rd round was 10 HR Burpees.<\/p>\n
After completing 3 rounds of the Table Circuit and Burpees, we headed back to Launch for a @Cherry Pie inspired MARY.<\/p>\n
MARY<\/p>\n
WW2 x25 OYO<\/p>\n
Cruncy Frog x15 IC<\/p>\n
Freddie Merc x15 IC<\/p>\n
Modified Penguin Crunch***** x20 IC<\/p>\n
H2H x20 IC<\/p>\n
Pickle Pounders x20 IC<\/p>\n
American Hammer x10 IC<\/p>\n
LBC x20 IC<\/p>\n
Low Dolly x20 IC<\/p>\n
Protractor (what felt like 1,000,000 reps for several hours)<\/p>\n
FIN<\/p>\n
COT<\/p>\n
Announcements<\/p>\n
Ardmore RAH Run Oct 19th – proceeds go to 2nd Harvest Food Bank<\/p>\n
Oct. 13th Craft Crawl – proceeds go to Crisis Control Ministry<\/p>\n
Prayer Requests \/ Praise<\/p>\n
Praise reported for @Greenspan’s sister who got married over the weekend.<\/p>\n
Prayer Request and Praise for @Burns who was happy to report that he and his M are expecting twins (Twins, Basil….Twins******) in March.<\/p>\n
YHC took us out thanking Him for the ability to get better and keep each other accountable.<\/p>\n
Honored to lead, happy to give @Burns a break. Thanks for the keys, @Greenspan.\u00a0 I think I dropped them at the Skunk Corner. Sorry.<\/p>\n
NMM<\/p>\n
YHC thoroughly enjoyed the baseball discussion with @Greenspan on our EC run where we were joined about halfway through by @Burns.\u00a0 These guys are animals, and it was all that YHC could do to keep up with them on the way back up to the park.<\/p>\n
Always great seeing @TPS.\u00a0 All he does is put in the work.\u00a0 Impressive as always, my man.<\/p>\n
*\u00a0 – Literally no one has ever told me I remind them of Mariano Rivera.<\/p>\n
** – This shouldn’t have to be stated, just wanted to make sure we were all on the same page.<\/p>\n
*** – Can’t prove anyone right because YHC has literally never been mentioned in the same sentence as ol’ #42.<\/p>\n
**** – If you don’t get this reference, I feel bad for you, son.\u00a0 Rookie of the Year, FOR THE WIN! #Gardenhoser #ChetStedman<\/p>\n
***** – YHC keeps calling this exercise at his Q’s, but I still don’t have a good name for it.\u00a0 Its the “Right Hand to outside of Left Knee, Left Hand to outside of Right knee crunchy thing”…YHC needs name suggestions, please and thank you.<\/p>\n
****** – Austin Powers reference. Hope someone picked up on that.<\/p>\n
YHC very nearly choked on his gum while calling out one of the MARY exercises in cadence.\u00a0 Frankly, I’m lucky to be alive.<\/p>\n
Turnover: Out.<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
When @Greenspan picked up the phone to call the bullpen, YHC didn’t know how dire the situation was.\u00a0 Our starter, one of @F3WinstonSalem’s aces, @Burns, was far past his normal pitch count (7 Q’s in the last 10 days, to be exact).\u00a0 The guy needed a breather, understandably.\u00a0 YHC was more than happy to make […]<\/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":[112,76],"tags":[],"class_list":["post-10440","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-outhouse"],"acf":{"q":"Turnover","date":"10.7.19","pax":"Greenspan , Burns (WB) , TPS (WD) , Turnover (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10440","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=10440"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10440\/revisions"}],"predecessor-version":[{"id":10448,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10440\/revisions\/10448"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10440"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10440"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10440"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}