{"id":10553,"date":"2019-10-19T09:44:23","date_gmt":"2019-10-19T13:44:23","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10553"},"modified":"2019-10-19T09:44:23","modified_gmt":"2019-10-19T13:44:23","slug":"21-guinea-pigs","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/10\/21-guinea-pigs\/","title":{"rendered":"21 Guinea Pigs"},"content":{"rendered":"<p>YHC was asked to substi-Q for @Bevo a few weeks back for what was originally #Purgatory and then turned out to be a different week at #IS. Good thing his M keeps his calendar straight for him! Then at #TRQ on Thursday, @SgtSchultz introduced YHC to Partner 21s, which YHC really liked and got a good burn from. So that got me thinking how can that be made even more difficult?? So the PAX today they were warned they were Guinea pigs, and off we went:<\/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;\">SSH x 21 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IST x 21 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Copperhead\u00a0 Squats x 21 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 Track<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">One warmup lap<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Lunging Burps\u00a0<\/b><\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Partner A does odds, Partner B does evens, start round when partner starts their burpees. 121 reps cumulative.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 Lunge Walk\u00a0 (DC), 1 Burpee<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 Lunge Walk (DC), 2 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u2026<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">21 Lunge Walk (DC), 21 Burpees<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to Pull Up Bars\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Pull Up Your Big Boy Panties<\/b><\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Partner A does odds, Partner B does evens, start round when partner starts their big boy sit-ups. 121 reps cumulative.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 Pull Up, 1 Big Boy Sit-up<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 Pull Ups, 2 Big Boys<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u2026<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">21 Pull Ups, 21 Big Boys<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Omaha stop at 18 for time.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to Practice Tennis Courts<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Beary Mad Mike<\/b><\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Partner A does odds, Partner B does evens, start round when partner starts their Mile Tysons. 121 reps cumulative.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 Bear Crawl (DC), 1 Mike Tyson<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 Bear Crawls (DC), 2 Mike Tysons<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u2026<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">21 Bear Crawls (DC), 21 Mike Tysons<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to start<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBCs x 21 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b><span style=\"font-weight: 400;\">Prayers for\u00a0 Blue Steel who was in a motorcycle accident yesterday morning, had surgery and USS now recovering in the ICU.<\/span><\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Praise from Ziggy Stardust who got an okay diagnosis, and it\u2019s not what they feared it might be. Some minor life style changes should be all thats required.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Look out for @Spam and @Splash\u2019s #Respect party in November at the TastingRoom!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us our lifting up @BlueSteel, giving thanks for @ZiggyStardust\u2019s good news, and for the time together at F3. Asking that we can do some good this weekend..<\/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 site Q, @Drip, showed up a minute late, I guess that\u2019s a self appointed privilege of duty at #TheMothership?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No wind at Warmorama meant @ThePharoh has to sit in his own stink cloud before we moseyed outta there!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX wisely choose pull-up bars after the Lounging Burpees\u2026 we were already sweating by this point and the legs were burning, Pull Up Your Big BoyPanties at least gave our legs a break.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Turnover was doing a great job fully extending his arms on the Pullups. He\u2019ll be building up those Lats in no time! Said his Toddler was likely to poke his ribs this weekend when he\u2019s sore.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Mutton said it was a tough workout and he was glad he posted, YHC was glad to see him too!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Some discussion about injured PAX, be sure to touch base with them and keep the 2ndF and 3rdF going if the 1stF has to be put on hold!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Beary Mad Mike brought us all to our limit, lots of grunting and pushing through for sure. Impressive display by everyone.<\/span><\/li>\n<li>\u00a0For each round of 21s, partner B joined Partner A for the last 11 reps, so it was technically 132 reps total to make it 61 reps total.<\/li>\n<li>\u00a0Only 1.3 miles total, but it was enough!!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks for asking YHC to sub @Bevo, the PAC might havea few words with you later though\u2026 always a pleasure to lead such fine men!<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC was asked to substi-Q for @Bevo a few weeks back for what was originally #Purgatory and then turned out to be a different week at #IS. Good thing his M keeps his calendar straight for him! Then at #TRQ on Thursday, @SgtSchultz introduced YHC to Partner 21s, which YHC really liked and got a [&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":[93],"tags":[102],"class_list":["post-10553","post","type-post","status-publish","format-standard","hentry","category-impossible-situation","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"10\/19\/2019","pax":"Mutton, Drip, Turnover (WB), Root Canal (WD), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10553","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=10553"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10553\/revisions"}],"predecessor-version":[{"id":10554,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10553\/revisions\/10554"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10553"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10553"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10553"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}