{"id":10509,"date":"2019-10-13T06:09:23","date_gmt":"2019-10-13T10:09:23","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10509"},"modified":"2019-10-13T11:59:35","modified_gmt":"2019-10-13T15:59:35","slug":"modified-murph","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/10\/modified-murph\/","title":{"rendered":"Modified Murph"},"content":{"rendered":"<p><span style=\"font-weight: 400\">YHC was inspired by the level others rose to during IPC and wanted to keep that trend going.\u00a0 YHC believes, unless you are dead, room for growth is always just ahead. YHC also loved the simple but effective routines of IPC and wanted to follow the\u00a0 \u201cKeep It Simple Stupid\u201d rule for his VQ. This is how it went down:<\/span><\/p>\n<p><span style=\"font-weight: 400\">Warm-o-rama:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">SSH x 10 IC<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">The Thang<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mosey to Playground<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Modified Murph (Some opting to wear a 20 lb. vest)<\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 x Pull-ups \/ 40 x Merkins \/ 60 x Squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 x Laps Around Track<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 x Pull-ups \/ 40 x Merkins \/ 60 x Squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 x Laps Around Track<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 x Pull-ups \/ 40 x Merkins \/ 60 x Squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 x Laps Around Track<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 x Pull-ups \/ 40 x Merkins \/ 60 x Squats<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Total for all pax collectively with\u00a0 an average of 40 minutes:<\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 Miles Running<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1,000 Pull-ups<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2,000 Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">3,000 Squats<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mosey to Smoker\/Sex Lot for Mary<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Mary<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">American Hammers x 31 IC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">WWII Sit-ups x 50 OYO<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Low Plank for duration of Hendrix National Anthem Rendition<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">CoT<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Announcements<\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sgt. Shultz has the Q for Estate<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Van Gogh has the Q for Outhouse<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">5 Dollar Footlong is Co-Qing at Greensboro 5 Year Anniversary Convergence on 10\/19<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Prayer Requests<\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Little House shared a praise about his son Maeson\u2019s current leukemia prognosis.\u00a0 He is MRD negative, no molecular signs of leukemia present. They still have lots of Treatment ahead and Maintenance for a few years, so TClaps for them and continued prayers for that road ahead.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Van Gogh is looking for a co-worker skilled in the art of Linux.\u00a0 Praying he finds the candidate needed. Sourmash did say he would take it for 70k, sometimes desperate times call for desperate measures.\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">NNM<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">At one point a very handsome, guitar-playing, beast-of-a-man pax couldn\u2019t resist the amazing sunrise peeking over the horizon during his beastly run of pull-ups and shouted out to the others, \u201clook at that sky.\u201d\u00a0 Unfortunately, two other ego-inflated pax blushed as they thought they heard a somewhat flirtatious \u201clook at that guy.\u201d Did not want to spoil their moment, so YHC clarified nothing.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">After completing the Murph, YHC decided we would run back to sex\/smoker\u2019s lot.\u00a0 There was some grumbling in the exhausted pax about more running, but they survived and are better for it.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">DQ misunderstood the directions and thought we would be doing fewer reps than prescribed.\u00a0 He set an Olympic pace for the first few rounds and then, thinking he was almost done, found out he was only halfway through.\u00a0 After reconciling with the emotional toll, he sucked it up, dug in his heels and crushed the remainder or the workout. TClaps for perseverance!<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Several pax admired the children\u2019s clothing hanging on the playground fence.\u00a0 Pretty sure one of them had fuzzy pink bunnies on it.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Is Van Gogh human?<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Is Little House human?\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">It was requested that YHC bring his top choice guitar solos to his first Q.\u00a0 YHC managed to get 59 minutes of fretboard shredding bliss for the pax. This is the list:<\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">All Along The Watchtower &#8211; Bob Dylan, but played masterfully by Jimi Hendirx<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Eruption &#8211; Van Halen<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Comfortably Numb &#8211; Pink Floyd<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Hotel California &#8211; The Eagles<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sweet Child O\u2019 Mine &#8211; Guns N\u2019 Roses<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Little Wing &#8211; Jimi Hendrix but, played masterfully by Stevie Ray Vaughen<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Crazy Train &#8211; Ozzy Osbourne<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Stairway to Heaven &#8211; Led Zeppelin<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Man in the Box &#8211; Alice in Chains<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Alive &#8211; Pearl Jam (placed at the end to remind pax they were still alive)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Star Spangled Banner &#8211; Jimi Hendrix (had to go out patriotic since we did the Murph)<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">First Q in the books. Thanks for putting me on the schedule Harden.\u00a0 It was an honor and a pleasure to serve this morning. Keys are probably under one of those \u201cFuzzy Pink Bunnies.\u201d<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC was inspired by the level others rose to during IPC and wanted to keep that trend going.\u00a0 YHC believes, unless you are dead, room for growth is always just ahead. YHC also loved the simple but effective routines of IPC and wanted to follow the\u00a0 \u201cKeep It Simple Stupid\u201d rule for his VQ. This [&hellip;]<\/p>\n","protected":false},"author":531,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92,1],"tags":[127],"class_list":["post-10509","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot","category-uncategorized","tag-f3wefoco"],"acf":{"q":"Fender","date":"10\/12\/2019","pax":"Van Gogh, Ramblin Man, Singing Cowboy, Boomerang, Drama Queen (WD), Sgt. Shultz, Little House (WB), SourMash, Harden, Fender (YHC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10509","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\/531"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10509"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10509\/revisions"}],"predecessor-version":[{"id":10510,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10509\/revisions\/10510"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10509"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10509"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10509"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}