{"id":10853,"date":"2019-11-27T14:40:28","date_gmt":"2019-11-27T18:40:28","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10853"},"modified":"2019-11-27T14:44:54","modified_gmt":"2019-11-27T18:44:54","slug":"train-time","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/11\/train-time\/","title":{"rendered":"Train Time"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">YHC was in Denver last week and Q swapped for this week with Lambchop. Only problem with that being the 32 mile, 64 obstacle Spartan Ultra that YHC ran into Saturday shortly after returning from Denver. By far, the hardest race YHC has ever done, with 10 hours of constant rain, temps dropping to the 40s, and so much thick mud you couldn\u2019t walk straight. After that, any excuse to not post kind of loses all relevance. Since the race was two laps that seemed to go on for too long, YHC wanted to implement that along with low mileage to help with my post race recovery.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Mission Statement<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">To plant grow and serve small workout groups for the invigoration off make community leadership.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>5 Core Principles<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Are free of charge.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Are open to all men.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Are held outdoors, rain or shine, heat or cold.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">End with a Circle of Trust.<\/span><\/li>\n<\/ol>\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 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IST x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">AST x 10 IC F\/R<\/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><span style=\"font-weight: 400;\">Burpee Bear Train<\/span><\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Everyone do AMRAP Burpees\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX at back, Bear Crawl to front<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeato through all PAX TWICE<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Monkey Lunge Train<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Every do AMRAP Monkey Humpers\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX at back, Lunge Walk to front<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeato through all PAX TWICE<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hand Release Crab Train<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Everyone do AMRAP HR Merkins<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX at back, Crab Walk to front<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeato through all PAX TWICE<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hammer Duck Train<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Everyone do AMRAP American Hammer<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX at back, Duck Walk to front<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeato through all PAX TWICE<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Complete laps around track<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to start<\/span><\/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 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mutton Crunch x 10 IC L\/R<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Heels to the Heavens x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The Thistle x 1\/2\/3\/4 merkins<\/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 @RootCanal\u2019s recovery from a torn quad<\/span><\/b><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for @Rustbucket\u2019s recovery from knee surgery.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for @SwissMiss dealing with some stress at home.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Thanksgiving convergence at Sherwood Forest Elementary tomorrow at 0700.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Splash of Spam Birthday Bash this Saturday at them the Tasting Room!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out giving thanks and lifting up prayers.<\/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;\">@Spam would be happy to know the Mission Statement and Core Principles were given\u2026 some comments from @Palin made it seem he was bored by it all. He must already have them memorized!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC first dabbled with train work a few weeks ago at #UrbanAssault. It was really just a You vs You workout, completing as many reps as possible. Lots of grunts, and exclamations from the PAX. Even from @Snooki (whose form was still flawless)!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Between the 4 trains, we only travelled 90 meters. But with our mosey\u2019s we hit .8 miles total, could be a great option to consider for Strength\/Core workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Each train ride lasted approximately 8 minutes. So imagine doing the about 7 minutes of consecutive burpees, monkey humpers, HR Merkins, and American Hammer!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Lambchop remembered our Burpee Bear train at #UA a few weeks ago and threatened to just do something else\u2026. He feel in line eventually.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">After YHC said there was only a 30% completion rate at the Ultra, @Lambchop said he was surprised YHC finished it! Ummm, thanks?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nice to workout next to @Truckstop and get to know him a little bit. At one point he said his body is not made for \u201cthis\u201d.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Palin thought it\u2019d be fun to High 5 the PAX during his crab walk, meet with mixed reactions.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@CherryPie opted to keep his beanie on the whole time, despite the mild temperatures! YHC over dressed and ditched the beanie and long sleeve right away.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Chisel roughed it out with no gloves on the track. Given his attire choices when in the 30s out, YHC thinks he barely noticed; dude is tough!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@FullUprightPosition has become quite the regular, and is getting stronger! #TClaps on sticking with it, when\u2019s the VQ!?<\/span><\/li>\n<li>Great to see @Lawnboy, who YHC hasn\u2019t seen possibly since we ran Sauratown together a few months ago. Maybe he\u2019ll consider joining YHC for the next Spartan race since @Palin won\u2019t!?<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Good to see @Sac at a non running workout for the first time in a while! I read he is looking for a new RnG site Q, perhaps to make more bootcamps!?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Today\u2019s WarDaddy, @Mutton, showed no issue with the madness this morning. Much #Respect! I also heard from @Truckstop that Mutton is making a come back in sales.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks for the Q-swap last week Lambchop, and thanks for coordinating the key exchange @Razzie!\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC was in Denver last week and Q swapped for this week with Lambchop. Only problem with that being the 32 mile, 64 obstacle Spartan Ultra that YHC ran into Saturday shortly after returning from Denver. By far, the hardest race YHC has ever done, with 10 hours of constant rain, temps dropping to the [&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":[82],"tags":[102],"class_list":["post-10853","post","type-post","status-publish","format-standard","hentry","category-conspiracy","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"11\/27\/2019","pax":"Full Upright Position, Lambchop, Lawnboy, Snooki, Palin, Chisel, Cherry Pie, Sac, Mutton (WD), Truckstop (WB), Van Gogh (QIC)<br \/>\r\n<br \/>\r\n <br \/>\r\n<br \/>\r\n "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10853","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=10853"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10853\/revisions"}],"predecessor-version":[{"id":10855,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10853\/revisions\/10855"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10853"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10853"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10853"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}