{"id":10898,"date":"2019-12-04T11:05:03","date_gmt":"2019-12-04T15:05:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10898"},"modified":"2019-12-04T11:05:03","modified_gmt":"2019-12-04T15:05:03","slug":"intersecting-1st-street","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/intersecting-1st-street\/","title":{"rendered":"Intersecting 1st Street"},"content":{"rendered":"<p><b>Warm-o-rama\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run Top corner of parking lot<\/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;\">Run to bottom corner of parking lot<\/span><\/li>\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;\">Run to top corner of parking lot<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">CHS x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run to bottom corner of parking lot<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">AST OYO (plus walking explaination)<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run down 1st Street from Marshall til it ends<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">At all 7 intersections, Mike Tysons x 12 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">At the end, American Hammer x 84 OYO (DC)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Before leaving, Burpees x 7 OYO<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run up 1st Street from end to Marshall<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">At all 7 intersections, Monkey Humpers x 12 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">At the end, Low Flutter x 84 OYO (Hands Free)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Before leaving, Derkins x 7 OYO<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run down 1st Street from Marshall til it ends<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">At all 7 intersections, Burpees x 12 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">At the end, LBCs x 84 OYO (DC)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Before leaving, Carolina Drydock x 7 OYO<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run up 1st Street from end to Marshall<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">At all 7 intersections, SSH x 12 OYO<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\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;\">Van Goghdas x 24 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Turnovers mom who was putting her dog down<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Rust Bucket, Root Canal, and Blue Steel recovery<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Benefit 5K for Bevo\u2019s son on Dec 14th<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Land Conservation 5K (Wobegon\u2019s work) on Dec 15th<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out giving thanks and lifting up prayer requests.<\/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;\">All told, we covered just over 2 miles, and performed 84+ reps of 7 different exercises (and a few others sprinkled in).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Originally, the beatdown was going to be some stereotypical work from YHC, including the parking deck and lots of pull-ups. About 10 minutes prior to start, the decision was made to shake it up and go with a higher mileage, simple Q. By the end, PAX knew that 7&#215;12=84.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Turnover was expecting a stereotypical Q from YHC, not sure if he was disappointed?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Lawnboy ran into the AO this morning already warm, he lives right near by so he should post here (and at #UrbanAssault) every week, right?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When asked if @Tarheel would ever show up in actual Tarheel gear, it was answered with a firm \u201cNope\u201d while wearing his NC State gear. YHC thought it might be possible if a big NO symbol was added on top.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Despite how bad the #MikeTysons and #MonkeyHumpers were, this beatdown will be remembered for the Burpees. YHC commented that we did as much as failing 3 obstacles at a Spartan Race.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Cheesesteak noted that the burpees got the heart rate by the 4th round, YHC agreed.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Doing the Monkey Humpers next to a police car waiting at a red light was a bit interesting\u2026 YHC just chose to not make eye contact and go about my business.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Security poked their head out of the building at us down at the end of 1st street. Seems a new research center has gone in there\u2026 the facility itself has quite a nice set of stairs and a breezeway area that could be good for a workout. But security might be an issue\u2026<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">There is a nice little parking lot and wall space at the intersection of 1st and Marshall future Q\u2019s might want to checkout.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Turnover was doing different form that YHC noticed, with feet together on the ground and knees spread apart. When asked, he stated that normal LBC form doesn\u2019t feel as effective for him. YHC has done similar form before at the Y, and it definitely gets a better burn on the lower abs. YHC will need to compare\/contrast what he was doing with LBCs (w\/ feet together [not crossed], and legs at 90 degrees) to see the difference. But we might as well just call that a new excerse: Turnovers, or LBCs Turnover Style??<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The workout kept us moving and breaking hard the whole time, so not much else to report on MC wise.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Overall, the group was strong, fast, and lived up to the #Flatline stigma. A pleasure to workout with you all!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks for the keys $5 Footlong, I dropped them in a sewer grate off 1st street at church\u2026 good luck fishing them out Also, YHC appreciated the text you sent stating you\u2019d be missing the beatdown, you make a fine site Q! We\u2019ll see you next time,<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">VG<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-rama\u00a0 Run Top corner of parking lot SSH x 12 IC Run to bottom corner of parking lot IST x 12 IC Run to top corner of parking lot CHS x 12 IC Run to bottom corner of parking lot AST OYO (plus walking explaination) &nbsp; The Thang Run down 1st Street from Marshall til [&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":[79],"tags":[102],"class_list":["post-10898","post","type-post","status-publish","format-standard","hentry","category-flatline","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"12\/03\/2019","pax":"Turnover, Cheesesteak, Tarheel (WB), Lawnboy (WD), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10898","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=10898"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10898\/revisions"}],"predecessor-version":[{"id":10899,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10898\/revisions\/10899"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10898"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10898"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}