{"id":10934,"date":"2019-12-09T16:49:39","date_gmt":"2019-12-09T20:49:39","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10934"},"modified":"2019-12-10T12:22:35","modified_gmt":"2019-12-10T16:22:35","slug":"twelves","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/twelves\/","title":{"rendered":"Twelves!"},"content":{"rendered":"<p>A group of eleven made it twelve all morning and were made complete by the emigration of almost-sad clown H.O.G. from the Outhouse.<\/p>\n<p><strong><u>Warmarama<\/u>:<\/strong><\/p>\n<p>All x 12<\/p>\n<p>Mountain Climbers (Hold it)<\/p>\n<p>Plank Jacks (Hold it)<\/p>\n<p>Peter Parkers (Hold it)<\/p>\n<p>Parker Peters (Recover)<\/p>\n<p>Whirly with a clap<\/p>\n<p>Abe Vigoda<strong>\u00a0 <\/strong><\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Mosey to the lower parking lot for Twelves:<\/p>\n<ul>\n<li>Eleven burpees at the bottom<\/li>\n<li>Run to top of hill<\/li>\n<li>One 180 degree jump at the top of hill<\/li>\n<li>Run back to bottom<\/li>\n<\/ul>\n<p>Repeator; subtract one burpee, add one jump each time<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to far end of lower lot:<\/p>\n<p>W \u2013 Weapons of Mass Destruction<\/p>\n<p>O \u2013 Overhead Claps<\/p>\n<p>R \u2013 Ranger Merkins<\/p>\n<p>D \u2013 Dive Bombers<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to upper bridge:<\/p>\n<p>L \u2013 Lunges<\/p>\n<p>I \u2013 Iron Mikes<\/p>\n<p>G \u2013 Groiners (Ski Abs)<\/p>\n<p>H \u2013 Hand-release Burpees<\/p>\n<p>T \u2013 Turkish Get Ups<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to lower bridge:<\/p>\n<p>L \u2013 LBCs<\/p>\n<p>I \u2013 Irkins<\/p>\n<p>F \u2013 Flutter Kicks<\/p>\n<p>E \u2013 BurpEes<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey 3 steps off bridge:<\/p>\n<p>M \u2013 Mary (Leg Scissors, High Dolly, Low Dolly)<\/p>\n<p>E \u2013 Erkins<\/p>\n<p>S \u2013 SSHs<\/p>\n<p>S \u2013 Sprints (~30 yards each)<\/p>\n<p>I \u2013 Imperial Walkers<\/p>\n<p>A \u2013 American Hammer<\/p>\n<p>H \u2013 Hand-release Merkins<\/p>\n<p>Mosey home.\u00a0 Finished.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Q school is Saturday, 12\/14, at 0630 at Hanes Park. Van Gogh will pre-record a message on form and the five core principles to be played on a loop for attendees.\u00a0 Zima will demonstrate proper cadence counting unless Schultz appears.<\/li>\n<li>In addition, on the same day immediately following Q school, Purgatory may converge at IS at 7 with Huck and Zima co-Qing. There\u2019s a sales pitch if I\u2019ve ever seen one.<\/li>\n<li>Relatedly, Q openings on all calendars. Step up and lead a workout!<\/li>\n<li>F3 (and FiA?) Christmas party is Saturday, 12\/14\/19, at 1800 at West Salem Public House.<\/li>\n<li>Fundraiser in honor of Blue Steel at Ardmore Barber Shop is Saturday, 12\/14\/19 as well. Stop by on your way to the party.<\/li>\n<\/ul>\n<p><strong><u>\u00a0<\/u><\/strong><\/p>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>O.G.\u2019s uncle died in a car crash in Alaska on Wednesday. Pray for H.O.G.\u2019s family, particularly his mother, Melissa.\u00a0 Praise that funds for the funeral were raised within 24 hours of the campaign.<\/li>\n<li>HOG\u2019s son suffering from migraines; wisdom for doctors providing diagnoses and treatment.<\/li>\n<li>Blue Steel\u2019s recovery.<\/li>\n<li>Root Canal\u2019s recovery.<\/li>\n<li>Those experiencing loneliness during the holiday season.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>YHC took us out by reading excerpts from the first chapter of John, hence the words we spelled with our exercises.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>O.G. and YHC agreed to swap Qs soon after he took over as site-Q of the Estate from Huck. Clearly, one of these AOs is not like the other as H.O.G. showed up in the middle of Twelves after having been left as a Sad Clown at the Outhouse.<\/li>\n<li>YHC found out later that H.O.G. had put in 2.6 miles of EC running scouting for his Q at the Outhouse before retreating to the confines of the Estate.<\/li>\n<li>Razzi is always so chill. He was on time as a passenger in the Snooki Sedan.<\/li>\n<li>Manscape is a silent assassin. YHC observed his burpee form was top-notch at both the beginning and end of the workout.<\/li>\n<li>YHC could not find an exercise beginning with \u201cE\u201d in the Exicon, although there were several interesting routines. YHC borrowed Palin\u2019s idea from a backblast of using the EE in burpee.\u00a0 #Crowd pleaser.<\/li>\n<li>WMDs needed an intro for a few of the pax; they were not received well.<\/li>\n<li>Groiners = Ski Abs\u2026but only when you don\u2019t need a \u201cG\u201d exercise.<\/li>\n<li>Snooki admitted that \u201cI didn\u2019t think you could pull it off\u201d [i.e. get finished with MESSIAH].<\/li>\n<li>The theme of twelve was a loose reference to the 12 days of Christmas.<\/li>\n<li>Pax advocated for the E in LIFE to be \u201cErkins\u201d, even though we had already done \u201cIrkins.\u201d YHC didn\u2019t find either in the Exicon, so it was allowed.\u00a0 In related news, we need E exercises.\u00a0 It\u2019s too common of a letter to not be able to utilize easier.<\/li>\n<li>Huck lapped everyone on the burpees 3 times, then proceeded to complete six more rounds while picking up the six on the \u201cTwelves\u201d portion.<\/li>\n<li>YHC had a few problems with counting during warmrama. Balco, surprisingly, had a few problems with pattern recognition on Abe Vigoda.<\/li>\n<li>It was great seeing Ziggy Stardust out, and he was on his game.<\/li>\n<li>Burns had a late night but had his game face on and powered through. Can\u2019t get high and tight by that guy.<\/li>\n<li>YHC tried to keep up with Chisel during the sprints, rekindling a flag football rivalry from undergrad days. Again, YHC lost.<\/li>\n<li>Thanks for the keys, H.O.G. I\u2019ll go lock up the Outhouse and bring them back next week.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A group of eleven made it twelve all morning and were made complete by the emigration of almost-sad clown H.O.G. from the Outhouse. Warmarama: All x 12 Mountain Climbers (Hold it) Plank Jacks (Hold it) Peter Parkers (Hold it) Parker Peters (Recover) Whirly with a clap Abe Vigoda\u00a0 The Thang: Mosey to the lower parking [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-10934","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Greenspan","date":"12\/9\/2019","pax":"Burns, Snooki, Razzi, Chisel, Huckleberry, Cherry Pie, Manscape, Ziggy Stardust, Balco, Cheesesteak, H.O.G. (refugee from the Outhouse, RIP)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10934","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10934"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10934\/revisions"}],"predecessor-version":[{"id":10950,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10934\/revisions\/10950"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10934"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10934"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10934"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}