{"id":10789,"date":"2019-11-14T16:35:36","date_gmt":"2019-11-14T20:35:36","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10789"},"modified":"2019-11-14T16:35:36","modified_gmt":"2019-11-14T20:35:36","slug":"oppandstuff","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/11\/oppandstuff\/","title":{"rendered":"Flora had a Gorilla Complex with O.P.P."},"content":{"rendered":"<p>YHC pulled into the AO at #TheDistillery around 0520 under cloudy skies and a slightly cool 22 degrees. Schneider was out and about on an EC run racking up the steps for his challenge. Mash sat in the car absorbing every last ounce of heat his truck would provide. 0525 Arrived as did Schneider, YHC jumped out of the car, and Sour decided to wait it out just a few more minutes. Pleasantries were passed and the idea for the beat down was not discussed, but here it is anyway:<\/p>\n<p>Much time was spent at the old ball and chain yesterday looking for inspiration for this beat down. Today is the anniversary of the Marshall Football team crash. Billy \u201cThe Kid\u201d Claiborne was gunned down in Tombstone, AZ on this day in 1882. 20,000 people died from a volcano eruption in Colombia. OK, this is too depressing so\u2026.<\/p>\n<p>Let\u2019s just try some new things:<\/p>\n<p><strong><u>Warm-o-rama<\/u><\/strong><\/p>\n<ul>\n<li>Bat Wings (hold between each exercise) IC\n<ul>\n<li>20 F Arm Swirly Things<\/li>\n<li>20 R Arm Swirl Things<\/li>\n<li>20 Seal Claps<\/li>\n<li>20 OH Claps<\/li>\n<\/ul>\n<\/li>\n<li>SSH x 20 IC<\/li>\n<li>Whirly Clap x 15 IC<\/li>\n<li>Hillbillies x 15 IC<\/li>\n<li>Abe\u2019s x 8 IC<\/li>\n<li>Copperhead Squats x 10 IC<\/li>\n<\/ul>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p><em>Gorilla Complex \u2013 using a CMU Block<\/em><\/p>\n<ul>\n<li>8 Curls for the Girls<\/li>\n<li>8 High Pulls<\/li>\n<li>8 Overhead Press<\/li>\n<li>8 Skull Crushers<\/li>\n<li>8 Merkins<\/li>\n<li>Mosey 10 parking spaces and back<\/li>\n<li>Repeato 8x<\/li>\n<\/ul>\n<p><em>O.P.P. \u2013 Yeah you know me!<\/em><\/p>\n<ul>\n<li>P1 and P2: <strong>O<\/strong>verhead Reaches (aka Jack Reachers) From <strong>P<\/strong>eople\u2019s Chair<\/li>\n<li>P3: 25 <strong>P<\/strong>lank Jacks OYO<\/li>\n<li>Flapjack<\/li>\n<li>Repeato 4x<\/li>\n<\/ul>\n<p><em>Flora 1, <span style=\"text-decoration: line-through\">2, 3<\/span> \u2013 Again with your CMU Block<\/em><\/p>\n<p>Round 1 \u2013 100 Merkins<\/p>\n<ul>\n<li>P1: 10 Merkins on CMU Block<\/li>\n<li>P2: Plank on CMU Block<\/li>\n<li>Flapjack<\/li>\n<\/ul>\n<p><span style=\"text-decoration: line-through\">Round 2 \u2013 200 LBC\u2019s w\/ CMU Block<\/span><\/p>\n<ul>\n<li><span style=\"text-decoration: line-through\">P1: 20 LBC\u2019s <\/span><\/li>\n<li><span style=\"text-decoration: line-through\">P2: 6\u201d leg raise<\/span><\/li>\n<li><span style=\"text-decoration: line-through\">Flapjack<\/span><\/li>\n<\/ul>\n<p><span style=\"text-decoration: line-through\">Round 3 \u2013 300 Goblet Squats w\/ CMU Block<\/span><\/p>\n<ul>\n<li><span style=\"text-decoration: line-through\">P1: 25 Goblet Squats<\/span><\/li>\n<li><span style=\"text-decoration: line-through\">P2: Al Gore w\/ CMU Block<\/span><\/li>\n<li><span style=\"text-decoration: line-through\">Flapjack<\/span><\/li>\n<\/ul>\n<p><strong><u>Mary<\/u><\/strong><\/p>\n<ul>\n<li>Growing Pains\n<ul>\n<li>30 LBC\u2019s<\/li>\n<li>30 Big Boy Situps<\/li>\n<li>Superman x 30 sec count by Q<\/li>\n<li><span style=\"text-decoration: line-through\">Repeato<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Finished!<\/p>\n<p><strong><u>NMM<\/u><\/strong><\/p>\n<ul>\n<li>Sour Mash showed off a new form of Bat Wings this morning basically looking like constant SSH\u2019s with different hand motions. Guess you should have reconsidered those shorts!<\/li>\n<li>All that could be seen of Schneider was his eyes. He was playing the part of a Red Ninja today.<\/li>\n<li>I feel sorry for the church. I am sure the raw footage of us doing O.P.P.\u2019s is disturbing on many different levels. Lots of crack being shared. No worries, we keep Whaler on #WeFoCo retainer.<\/li>\n<li>60 was in rare form during O.P.P, oh wait, he was only a 25% HC and chose to stick with the alternative 75% stay at home. Bet he was bumping OPP.<\/li>\n<li>Other than that it was pretty quiet. Everyone worked hard. No blood or merlot was spilled. Yes, it was clear that Schneider and SM had plenty of arm work this week.<\/li>\n<\/ul>\n<p><strong><u>Announcements<\/u><\/strong><\/p>\n<ul>\n<li><strong><u>BBBC <\/u><\/strong>\u2013 Lewisville Town Square. 0530 launch to TSC cabin and back.<\/li>\n<li><strong><u>Charlie FoxTrot<\/u><\/strong> \u2013 Welcomes back Boomerang this Saturday.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests<\/u><\/strong><\/p>\n<p>None Spoken.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC pulled into the AO at #TheDistillery around 0520 under cloudy skies and a slightly cool 22 degrees. Schneider was out and about on an EC run racking up the steps for his challenge. Mash sat in the car absorbing every last ounce of heat his truck would provide. 0525 Arrived as did Schneider, YHC [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87,116],"tags":[],"class_list":["post-10789","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Harden","date":"11\/14\/2019","pax":"Sour Mash, Schneider, Harden"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10789","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\/94"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10789"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10789\/revisions"}],"predecessor-version":[{"id":10796,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10789\/revisions\/10796"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10789"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10789"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10789"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}