{"id":10688,"date":"2019-11-02T09:29:09","date_gmt":"2019-11-02T13:29:09","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10688"},"modified":"2019-11-02T09:29:09","modified_gmt":"2019-11-02T13:29:09","slug":"a-tour-of-niagara-falls","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/11\/a-tour-of-niagara-falls\/","title":{"rendered":"A Tour of Niagara Falls"},"content":{"rendered":"<p>YHC recently returned from a trip to Niagara Falls with the family\u2026 It was just a quick getaway while the 2.0s were on fall break, but was very enjoyable and educational. Highly recommend any PAX who have not been check it out! Upon my return, #TClaps are due to the SiteQ @Turnover who reminded YHC on Tuesday of the pending Q\u2026 since Niagara Falls was on my mind, it made sense to incorporate it SOMEHOW into the beatdown\u2026 YHC opted for a 4 station beatdown representing the 4 most obvious parts of the falls, while interspersing learned facts in between.<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IST x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">WHtC x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">AST F\/R x 12 IC<\/span><\/li>\n<\/ul>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to Circle Drive<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Horseshoe Falls &#8211; \u201cMassive\u201d &#8211; Do a massive amount of reps for an exercise<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mike Tysons x 40 OYO<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to Jamison Park Rock Pile<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Falls &#8211; \u201cStrong\u201d &#8211; Focus on some strength exercises<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Curls x 30 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Military Press x 30 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run to top of trail and back (lead runner is turn around)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat x 2<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Side &#8211; \u201cBeautiful\u201d &#8211; Some exercises that accentuate full range of motion form<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Hammer x 20<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hand Release Merkins x 20<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bobby Hurley x 20\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat x 3<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Canadian Side &#8211; \u201cUgly\u201d &#8211; No fun, toughest portion of the beatdown.<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Broadjump Burpee x 10<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins x 10<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Monkey Humpers x 10<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat x 4<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bearcrawl back to start<\/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;\">LBCs x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Low Dolly x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mutton Crunch L\/R x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Van Goghdas x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Heels to the Heavens x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Penguin Crunch x 12 IC<\/span><\/li>\n<\/ul>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">RSVP to the @Splash and @Spam #Respect Party!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tuna200 Runners get your money to @Spam.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Continued Prayers for @BlueSteel and his family. He was just taken out of PT and checked back in to Reynolds tower due to some bleeding.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out giving thanks and lifting up prayer requests &#8211; known and unknown.<\/span><\/li>\n<\/ul>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">There was some debate with @Spam \u00a0 over which side was the ugly side\u2026 in YHCs opinion it goes like this: the Canadian Side has towering hotels, Casinos, and buildings right up to the falls. It\u2019s ugly (especially on a cloudy day like we had). The American Side has a beautiful park, with trees, river rapids and viewpoints. It\u2019s awesome. Likely, the confusion stems from standing on the Canadian Side offers the better view!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Received some good feedback during the beatdown on the decreasing reps meeting increasing rounds from former 1stF Q, @Burlap, much appreciated sir!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC was thankful to see @Litterbox again so he could be the first PAX up the hill for our run, he\u2019s still very fast.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Our War Daddy, @RootCanal, put on his Pharah mask to offer us some pleasant smells during the American Hammers!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">#TClaps to @Huckleberry who posted for 20 minutes of the beatdown, before having to leave early so his M could get to her workout. Most guys would have probably fart sacked!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Good to see @HOG, who\u2019s always reliable, and was there to help push YHC along!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">I noticed @Turnover, was keeping right beside @Litterbox during the burpee\u2019s, Van we declare TO a #Fasthole now? impressive to see them duke it out!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@DramaQueen must know YHCs workout style by now because he correctly predicted what we were doing before the other PAX. And didn\u2019t leave so\u2026 #Respect!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Some facts about Niagara Falls that were dispersed:\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">7 documented people have gone over the falls. The first of which was a penniless widow who did it in hoes if fame and fortune (didn\u2019t happen).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Most recently, the only person to do it without a boat or protection, was a 7 year old boy that fell out of a boat upstream! Barely got a scratch!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">75000 gallons per second go over the falls<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">In the late 1800s a strong wind storm and an ice dam upstream stopped water from flowing over the falls! People exploited the River bed and found relics from the war of 1812.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The only other time waster stopped flowing was in the 60s when the army corps of engineers diverted all flow from the American falls to Horshoe so they could clean up fallen rock and inspect the bedrock.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The falls used to move up to 3ft a year due to erosion, but is now only up to 3 inches a year thanks to controlled water flow.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Always a pleasure to lead such fine men! Thanks for posting!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC recently returned from a trip to Niagara Falls with the family\u2026 It was just a quick getaway while the 2.0s were on fall break, but was very enjoyable and educational. Highly recommend any PAX who have not been check it out! Upon my return, #TClaps are due to the SiteQ @Turnover who reminded YHC [&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":[83],"tags":[102],"class_list":["post-10688","post","type-post","status-publish","format-standard","hentry","category-mayhem","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"10\/30\/2019","pax":"Spamalot, Drama Queen, Litterbox (WB), Root Canal (WD), Huckleberry, Turnover, HOG, Burlap, Van Gogh (QIC)<br \/>\r\n<br \/>\r\n "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10688","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=10688"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10688\/revisions"}],"predecessor-version":[{"id":10689,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10688\/revisions\/10689"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10688"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10688"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10688"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}