{"id":10524,"date":"2019-10-14T22:07:40","date_gmt":"2019-10-15T02:07:40","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10524"},"modified":"2019-10-14T22:12:39","modified_gmt":"2019-10-15T02:12:39","slug":"stepping-up-our-game","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/10\/stepping-up-our-game\/","title":{"rendered":"Stepping up our game"},"content":{"rendered":"<p>What a glorious morning it was in this Columbus Day! Little bit of trivia, it took Columbus 3 months to cross the Atlantic&#8230; the International Space station can do it in 15 minutes!<\/p>\n<p>Anywho.. YHC had decided to ensure PAX get there monies worth at these beatdowns. From now on, they are all going to do a few too many reps, go a little too far, or go just a tad too fast&#8230; in the name of \u201cAccelerating\u201d and \u201cKeeping it difficult so men keep coming back&#8230;\u201d Be prepared.<\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\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;\">Whirlies x 15 IC<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">At Tables<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sit downs x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips x 15 IC<\/span><\/li>\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;\">Irkins x 15 IC<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/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;\">Burping Bonnie<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 Pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 Bonnie Blair\u2019s<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run lap<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reparto x 5<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey back to shelter Tables<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sit downs x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips x 15 IC<\/span><\/li>\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;\">Irkins x 15 IC<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tennis Courts<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">25 HR merkins<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear crawl to 1st court line and Crawl bear back<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">50 Monkey Humpers<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunge Walk to 2nd court line and reverse lunge walk back<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">25 HR merkin<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear crawl to 3rd court line and Crawl bear back<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">50 Monkey Humpers<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunge Walk to 2nd court line and reverse lunge walk back<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">25 HR merkins<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear crawl to 1st court line and Crawl bear back<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Full Extension Crunches x 10 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;\">Prayers for THCs friend at church about to start third fight with Cancer<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Peacemakers wife<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cancer sucks<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">#TClaps to Turnover and Greenspan for completed an EC mile run a before hand<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC tried taking a note from Fender and IPC for this beatdown \u2026 the goal being to pull us out of our comfort zones. It worked for at least!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Totals were ~1.5miles travelled, 50 supone\/pull-ups, 50 burpees, 50 Bonnie Blair\u2019s (each leg), 40shelter exercises each, 75 HR Merkins, 100 monkey humpers, lots of lunge walk and bear crawls.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zima was suspicious YHC planned anything at all with the heavy repeats at first.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Greenspan flew threw his Bonnie Blairs and led us out on our run each lap.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">TClaps for joining the Tuna Relay!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zima ran like 39 miles over the weekend.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Turnover let out a few \u201cWhat!?\u201d and loud exclamations for the long bear crawl announcement.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Just prior to that, YHC Omaha\u2019d our Monkey Humpers to being 50 OYO instead if 25\u2026 so yeah, he wad justified in yelling that.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Strong push through some pain by Greenspan during the HR Merkins and bear crawls.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zima regretted his weekend work by the end of the workout.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Turnover and YHC had a conversation about a \u201cWalk through the Bible\u201d 2-hr lesson about a journey through the Old Testament at our church that proved very interesting, but tiring!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The full extension crunches were called for Zima, since he knows how much I hate them. Still do, but wanted to torture my self a little after doing so to the other three PAX who listed.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC is going to attempt to channel more #IPC inspired diffulty into his beatdowns\u2026 want to ensure these fine men get their money\u2019s worth!!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks for the keys Greenspan, always a pleasure to lead such fine men!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adam\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What a glorious morning it was in this Columbus Day! Little bit of trivia, it took Columbus 3 months to cross the Atlantic&#8230; the International Space station can do it in 15 minutes! Anywho.. YHC had decided to ensure PAX get there monies worth at these beatdowns. From now on, they are all going to [&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":[76],"tags":[102],"class_list":["post-10524","post","type-post","status-publish","format-standard","hentry","category-the-outhouse","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"10\/14\/2019","pax":"Greenspan (Site Q), Turnover (WB), Zima (WD), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10524","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=10524"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10524\/revisions"}],"predecessor-version":[{"id":10526,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10524\/revisions\/10526"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10524"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}