{"id":10505,"date":"2019-10-12T10:42:52","date_gmt":"2019-10-12T14:42:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10505"},"modified":"2019-10-12T10:42:52","modified_gmt":"2019-10-12T14:42:52","slug":"epic-time-at-ua","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/10\/epic-time-at-ua\/","title":{"rendered":"EPIC time at UA!"},"content":{"rendered":"<p>UA Site-Q, Cheesesteak, was in need of Q&#8217;s, so YHC volunteered to lead the PAX around on a fun trip around the AO. N<span style=\"font-weight: 400;\">ot sure why but since YHC tweeted out the workout would be EPIC, it felt required to include it in the beatdown somehow&#8230; YHC remembered the cable wire fence around Long Branch makes for an unstable and challenging feature to use, and it was also incorporated thusly. Complicating matters a bit was that <\/span><span style=\"font-weight: 400;\">YHC started the morning a bit hungover from enjoying some whiskey the night before with Bullwinkle (a relatively new PAX)&#8230; luckily some coffee was brewed before heading out to Urban Assault and about 10 minutes in the hangover was gone! F3 cures hangovers!\u00a0<\/span><\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IST x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">CHS x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">WHTC x 15 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to 4th street stairs up to Long Branch<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl up stairs to tracks.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunge Walk across 4th street Bridge<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl to 3rd street bridge<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunge Walk across 3rd Street bridge<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ring of Fire<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">17 PAX in a circle<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">One at a time PAX take turn running around pushing feet to the ground<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ONE at a time, no doubling up!<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey down trail to cable fence<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Partner up!<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>EPIC DORA<\/b>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Partner A runs up and around radio tower, Partner B does:<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>E<span style=\"font-weight: 400;\">rkins x 50<\/span><\/b><\/li>\n<\/ul>\n<ul>\n<li>P<span style=\"font-weight: 400;\">eter Parkers x 100<\/span><\/li>\n<\/ul>\n<ul>\n<li>I<span style=\"font-weight: 400;\">ncline Mike Tyson x 150<\/span><\/li>\n<\/ul>\n<ul>\n<li>C<span style=\"font-weight: 400;\">runchy Frog x 200<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Flup Flop repeato til done.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Big Bear Burpee Train<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX line up and do burpees<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX at end of line bear crawls to front<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeato til all the way through<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey back to start<\/span><\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Hammers x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBCs x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Van Goghdas x 15 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Greased Lightning, former FNG Raul Luiz, just moved to Winston to work with Reynolds. He was brought by Lampchop and Dirty Bird. He is from a partner company (that makes Modelo\u2019s) and likes to travel. Our other FNG said he has seen him sing kareoke, including some songs from Grease. Greaser was another earlier option and Greased Lightning made the logical connection.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zamboni, former FNG Ricky Neerman (Hard to hear in the recording?), was also brought by Dirty Bird and Lambchop. Zamboni also works at Reynolds, has been there 14 years, he loves to play sports and travel. He used to play for the Thunderbirds here in town\u2026!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayer requests for Undertows Dad is restarting Leukemia Tretament, Seatback\u2019s Pastor, Father Paul Werricks has Bells Palsy and Colon Cancer, Rundown gave a Praise for Little House\u2019s son Mason who got a good blood report.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out lifting up our prayer requests, asking for guidance and wisdom to be leaders in our communities, and giving thanks.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The PAX covered 2.25 miles this morning\u2026\u00a0<\/span><\/li>\n<li>Lysol said he appreciated thoroughly getting down form for Lunge Walk and Bear Crawl at the start of our day.<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The high turnout made the ring of fire a bit harder than anticipated\u2026 lots of MC about modifying and letting multiple PAX go at once &#8211; but no. We don\u2019t wake up that early for an easy workout! We pushed through and are better for it!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Our two FNG\u2019s did very well this morning! Nice to meet them and I hope to see them back out\u2026 Lambchop is on a role getting these FNG\u2019s out this year!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Our war daddy Rundown is a UA regular\u2026 I wonder when he\u2019s gonna Q?!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Site-Q Cheesesteak was EHing Seatback and La-Z-Boy for their VQs coming up\u2026 leadership at work! Both PAX should put on a great beatdown.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lots of good teamwork going on between the PAX this morning, that\u2019s why I do enjoy DORA\u2019s and partner work.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The Big Bear Burpee train was another exercise that ended up being a bit more difficult than planned due to the large turnout\u2026 still the PAX got it done in a bout 5 minutes. Not sure how many burpees it came out to\u2026. But it was enough!<\/span><\/li>\n<li style=\"font-weight: 400;\">Always a pleasure to lead such fine men&#8230; now we just need to get you guys to step up and lead at this fine AO for the next few months!<br \/>\n<b><br \/>\n<\/b><\/li>\n<\/ul>\n<p>Thanks for the keys, Cheesesteak, I made copies and left them all along Long Branch trail!<\/p>\n<p>VG<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>UA Site-Q, Cheesesteak, was in need of Q&#8217;s, so YHC volunteered to lead the PAX around on a fun trip around the AO. Not sure why but since YHC tweeted out the workout would be EPIC, it felt required to include it in the beatdown somehow&#8230; YHC remembered the cable wire fence around Long Branch [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[102],"class_list":["post-10505","post","type-post","status-publish","format-standard","hentry","category-urban-assault","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"10\/11\/2019","pax":"Lambchop, Lysol, Rundown (WD), Posthole, Cheesesteak, Snooki, Seatback, La-Z-Boy (WB), JarJar, Chisel, Undertow, Greased Lightning (Former FNG Raul Luiz), Dirty Bird, Drip, Dr. Toot Canal, Zamboni (Former FNG Ricky Neerman), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10505","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10505"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10505\/revisions"}],"predecessor-version":[{"id":10507,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10505\/revisions\/10507"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10505"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10505"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10505"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}