{"id":10791,"date":"2019-11-14T16:15:46","date_gmt":"2019-11-14T20:15:46","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10791"},"modified":"2019-11-14T16:15:46","modified_gmt":"2019-11-14T20:15:46","slug":"a-qutiny","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/11\/a-qutiny\/","title":{"rendered":"A Qutiny"},"content":{"rendered":"
\n

Warm-o-rama.<\/b><\/p>\n

On the move<\/span><\/i><\/p>\n

    \n
  1. Mountain Climbers x 15 IC<\/span><\/li>\n
  2. SSH x 15 IC<\/span><\/li>\n
  3. Spider Merkins x 10 IC<\/span><\/li>\n
  4. Michael Phelps x 15 IC<\/span><\/li>\n
  5. Whirlies with the Clap x 15 IC<\/span><\/li>\n
  6. Peter Parkers x 15 IC<\/span><\/li>\n
  7. HR Burpees x 10 OYO<\/span><\/li>\n
  8. WWII x 25 OYO<\/span><\/li>\n
  9. Abe Vigoda OYO<\/span><\/li>\n
  10. Imperial Storm Troopers x 15 IC<\/span><\/li>\n<\/ol>\n

     <\/p>\n

    Beatdown.<\/b><\/p>\n

     <\/p>\n

    Picnic Area on corner of Northwest and Reynolda<\/span><\/p>\n

    Do sets of 15, then 10, then 5 OYO<\/span><\/i><\/p>\n

      \n
    • Box Jumps<\/span><\/li>\n
    • Dips<\/span><\/li>\n
    • Seated Squats<\/span><\/li>\n
    • Derkins<\/span><\/li>\n<\/ul>\n
        \n
      • Straight Leg Crunches \/ Pickle Pounders \/ In and Outs x 50 OYO (hold 6 inches)<\/span><\/li>\n<\/ul>\n

         <\/p>\n

        Pullup Bars<\/span><\/p>\n

          \n
        • Pullups x 10, Bear Crawl about 20 yards and back, Full Extension Crunches x 10 OYO<\/span><\/li>\n
        • Chinups x 9, Bear Crawl about 20 yards and back, Full Extension Crunches x 10 OYO<\/span><\/li>\n
        • Pullups x 8, Bear Crawl about 20 yards and back, Full Extension Crunches x 10 OYO<\/span><\/li>\n
        • Chinups x 7, Full Extension Crunches x 10 OYO [Omaha\u2019d bear crawls because our poor hands were cold]<\/span><\/li>\n
        • Pullups x 6, Full Extension Crunches x 10 OYO<\/span><\/li>\n
        • Pullups x 5, Full Extension Crunches x 10 OYO<\/span><\/li>\n
        • Omaha due to boredom<\/span><\/li>\n<\/ul>\n

           <\/p>\n

          Track Work<\/span><\/p>\n

            \n
          • Sprint 100m, Merkins x 50 OYO, Rest for a few seconds<\/span><\/li>\n
          • Sprint 100m, Merkins x 40 OYO, Rest for a few seconds<\/span><\/li>\n
          • Sprint 100m, Merkins x 30 OYO, Rest for a few seconds<\/span><\/li>\n
          • Sprint 100m, Merkins x 20 OYO, Rest for a few seconds<\/span><\/li>\n
          • Sprint 100m, Merkins x 10 OYO, Rest for a few seconds<\/span><\/li>\n<\/ul>\n

             <\/p>\n

            Field<\/span><\/p>\n

            One PAX runs the width of the field and back while the rest of the PAX perform the exercises.\u00a0 Rotate through.<\/span><\/i><\/p>\n

              \n
            • Manmakers (Block Burpees)<\/span><\/li>\n
            • Dumbbell Swings<\/span><\/li>\n
            • Coupon Thrusters<\/span><\/li>\n
            • Half-coupon Bus Drivers<\/span><\/li>\n
            • Coupon Curls + Press<\/span><\/li>\n
            • Right Pulse Lunge with Dumbbell<\/span><\/li>\n
            • Left Pulse Lunge with Dumbbell<\/span><\/li>\n<\/ul>\n

               <\/p>\n

              Mary.<\/b><\/p>\n

              There was no Mary because everyone Q-U-I-T!<\/span><\/p>\n

               <\/p>\n

              Finished.<\/b><\/del> Quit.<\/b><\/p>\n

               <\/p>\n

              Ummm, as the Q was taking his turn on the run with about 6 minutes left in the beatdown, the PAX subordinately decided to Qutiny!\u00a0 When YHC got back to the weights and coupons, those low-down, good-for-nothing scalliwags had cowardly QUIT and were in the process of putting away the lifting instruments.\u00a0 Much to the Q\u2019s dismay and despite the sharply worded reprimand, the Qutineers continued to callously disobey orders and proceeded on their mission of sauntering back to the launch spot.\u00a0 Shame!<\/span><\/p>\n

               <\/p>\n

              That was a first for YHC.<\/span><\/p>\n

               <\/p>\n

              Announcements:<\/b><\/p>\n

                \n
              • It was cold.<\/span><\/li>\n
              • RSVP to Spam\/Splash.<\/span><\/li>\n
              • Dash for Dean\u2019s Dog Functional 5K (Bevo\u2019s kid) on 12\/14 – See Greenspan<\/span><\/li>\n
              • Farm Run on 12\/15 – See Wobegon<\/span><\/li>\n
              • F3 brotherhood in full effect during the Blue Steel move<\/span><\/li>\n
              • Thanks for stopping in, Cherry Pie.\u00a0 Maybe next time you can stay a bit longer.<\/span><\/li>\n<\/ul>\n

                 <\/p>\n

                Prayers:<\/b><\/p>\n

                  \n
                • Blue Steel<\/span><\/li>\n
                • Palin\u2019s co-worker\u2019s family<\/span><\/li>\n
                • CP\u2019s client<\/span><\/li>\n
                • Well wishes for Palin\u2019s Baby Mama<\/span><\/li>\n
                • Burns having twin boys (Lord help him)<\/span><\/li>\n
                • Sac is having a baby<\/span><\/li>\n<\/ul>\n

                   <\/p>\n

                  Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

                  Warm-o-rama. On the move Mountain Climbers x 15 IC SSH x 15 IC Spider Merkins x 10 IC Michael Phelps x 15 IC Whirlies with the Clap x 15 IC Peter Parkers x 15 IC HR Burpees x 10 OYO WWII x 25 OYO Abe Vigoda OYO Imperial Storm Troopers x 15 IC   Beatdown. […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,93],"tags":[],"class_list":["post-10791","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-impossible-situation"],"acf":{"q":"Zima","date":"11\/9\/19","pax":"Boo Boo, Palin (baby), D-Day, Dr. Toot Canal (old), Van Gogh, Ziggy Stardust, Cherry Pie, Zima (QoD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10791","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10791"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10791\/revisions"}],"predecessor-version":[{"id":10794,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10791\/revisions\/10794"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10791"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10791"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10791"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}