{"id":11028,"date":"2019-12-17T10:51:08","date_gmt":"2019-12-17T14:51:08","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11028"},"modified":"2019-12-17T10:51:08","modified_gmt":"2019-12-17T14:51:08","slug":"if-you-cant-beat-em-join-em","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/if-you-cant-beat-em-join-em\/","title":{"rendered":"If You Can\u2019t Beat \u2018Em, Join \u2018Em"},"content":{"rendered":"<p><b>Warm-o-rama.<\/b><\/p>\n<p><span style=\"font-weight: 400\">ZIMA<\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/span><span style=\"font-weight: 400\">HUCKLEBERRY<\/span><\/p>\n<p><span style=\"font-weight: 400\">SSH x 15 IC<\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400\">Burpees x 5 OYO<\/span><\/p>\n<p><span style=\"font-weight: 400\">Hillbillies x 15 IC<\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400\">Burpees x 5 OYO<\/span><\/p>\n<p><span style=\"font-weight: 400\">Imperial Storm Troopers x 15 IC<\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">Burpees x 5 OYO<\/span><\/p>\n<p><span style=\"font-weight: 400\">Full Seal Claps x 15 IC<\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/span><span style=\"font-weight: 400\">Burpees x 5 OYO<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Beatdown.<\/b><\/p>\n<p><b>ZIMA<\/b><\/p>\n<p><span style=\"font-weight: 400\">Top of the track by the baseball field<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Name: Pendulum<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400\">One end of curve: <\/span><b>WMDs<\/b><\/p>\n<p><span style=\"font-weight: 400\">Top of curve: <\/span><b>Crunchy Frog<\/b><\/p>\n<p><span style=\"font-weight: 400\">Other end of curve: <\/span><b>Knee Touch Lunges<\/b><span style=\"font-weight: 400\"> (DC)<\/span><\/p>\n<p><span style=\"font-weight: 400\">* start at 5 reps and increase by one until 8 reps<\/span><\/p>\n<p><span style=\"font-weight: 400\">* keep going back and forth (WMDs, CF, KTL, CF, WMDs, CF, KTL, etc)<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>HUCK<\/b><\/p>\n<p><span style=\"font-weight: 400\">Mosey to the bottom of the hill for partner DORA<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">100 <\/span><b>Squat Jumps<\/b><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">200 <\/span><b>Mountain Climbers (DC)<\/b><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">300 <\/span><b>Peter Parkers (DC)<\/b><span style=\"font-weight: 400\"> (did not finish)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Other partner would run to the top of the hill (at the school), perform <\/span><b>Pullups<\/b><span style=\"font-weight: 400\"> AMRAP up to 10 and run back to partner.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>ZIMA<\/b><\/p>\n<p><span style=\"font-weight: 400\">Base of the Intimidator<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Name: Diet Lambchop<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400\">Bottom: <\/span><b>HR Mike Tysons<\/b><span style=\"font-weight: 400\"> x 10 OYO<\/span><\/p>\n<p><span style=\"font-weight: 400\">Carolina: <\/span><b>Bobby Hurleys<\/b><span style=\"font-weight: 400\"> x 10 OYO<\/span><\/p>\n<p><span style=\"font-weight: 400\">Jersey: <\/span><b>Box Cutters<\/b><span style=\"font-weight: 400\"> x 10 OYO<\/span><\/p>\n<p><span style=\"font-weight: 400\">Glade: <\/span><b>Mountain Climbers<\/b><span style=\"font-weight: 400\"> x 20 OYO<\/span><\/p>\n<p><span style=\"font-weight: 400\">* go up the Intimidator, stopping at each intersection to do the exercises and come back down after reaching the top, stopping again at each intersection<\/span><\/p>\n<p><span style=\"font-weight: 400\">* pick up the SIX when done<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>HUCK<\/b><\/p>\n<p><span style=\"font-weight: 400\">Mosey to tennis court and grab some wall<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><b>Low Pulse Squat<\/b><span style=\"font-weight: 400\">, <\/span><b>High Pulse Squat<\/b><span style=\"font-weight: 400\">, <\/span><b>Full Squat<\/b><span style=\"font-weight: 400\"> each IC x 10.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Slow Hold Merkins<\/b><span style=\"font-weight: 400\"> x 15<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Slow Hold Squat<\/b><span style=\"font-weight: 400\"> x 15<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Slow Hold Merkin<\/b><span style=\"font-weight: 400\"> x 10<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Return to parking lot for Mary<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Mary.<\/b><\/p>\n<p><span style=\"font-weight: 400\">HUCKLEBERRY<\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">ZIMA<\/span><\/p>\n<p><span style=\"font-weight: 400\">Freddy Merc<\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/span><span style=\"font-weight: 400\">Burpees x 5 OYO<\/span><\/p>\n<p><span style=\"font-weight: 400\">Penguin Crunch<\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0 \u00a0 \u00a0<\/span><span style=\"font-weight: 400\">Burpees x 5 OYO<\/span><\/p>\n<p><span style=\"font-weight: 400\">Mutton Crunch R<\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0 \u00a0 \u00a0 \u00a0<\/span><span style=\"font-weight: 400\">Burpees x 5 OYO<\/span><\/p>\n<p><span style=\"font-weight: 400\">Mutton Crunch L<\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0 \u00a0 \u00a0 \u00a0<\/span><span style=\"font-weight: 400\">Burpees x 5 OYO<\/span><\/p>\n<p><span style=\"font-weight: 400\">LBC<\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0 <\/span><span style=\"font-weight: 400\">\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400\">Hand Release Star Burpees x 5 OYO<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Finished.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>Thoughts \/ MC:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">If anyone wants to know how to get Van Gogh to leave a workout midway through, see me for detailed instructions.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Within 8 minutes of the start of the workout, Lambchop was already expressing his praise for the activities.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Drip was actually caught not smiling near the end of the workout.\u00a0 Somebody please alert the press.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">News to me, but not everyone enjoys running up the Intimidator.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Announcements:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Q School was Saturday morning \u2026 chances are that you missed it.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Coffeeteria at Knollwood Chick-fil-A \u2026 like me, I\u2019m guessing you missed it.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fundraiser for Blue Steel\u2019s robot leg on Saturday afternoon at either Ardmore Barbershop or Ardmore Baptist (same thing, right?) \u2026 if this is the first time you\u2019re hearing about it, you missed it.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Functional 5K run for Bevo\u2019s son at Sage Fitness on Saturday.\u00a0 Unless your name is Mongoose, Van Gogh, or Zima \u2026 you missed it.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Farm Run 5K on Sunday.\u00a0 Great event. Again if this is the first time you\u2019re hearing of it \u2026 you missed it.\u00a0 (Note: Litterbox is fast. Testament to Balco and Turnover as they can kind of claim Litterbox was in their sights for most of the race, or at least on those long straightaways where they could see \u00bd mile ahead.)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">F3 Christmas party at 6pm on Saturday night at the West Salem Public House.\u00a0 You know the drill by now. Please don\u2019t tell me this is the first time you are learning of it.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Prayers:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">H.O.G. took us out.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">On my fantasy roster, I only have 2 IR positions, so a few of these guys need to heal up or else I\u2019m going to have to drop them: Blue Steel, Root Canal, Spicoli, Rust Bucket<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">H.O.G.\u2019s son<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-rama. ZIMA\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0HUCKLEBERRY SSH x 15 IC\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Burpees x 5 OYO Hillbillies x [&hellip;]<\/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":[112,105,93],"tags":[],"class_list":["post-11028","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-convergence","category-impossible-situation"],"acf":{"q":"Huckleberry, Zima","date":"12\/14\/19","pax":"Cheesesteak, Touch Me Not, Lambchop (WB), Van Gogh, Cherry Pie, Undertow, Splash, The Singing Cowboy, Boomerang (WD), Offsides, Ziggy Stardust, Drip, H.O.G., Greenspan, Bulldog, Lemming, Palin, Burlap, Zima (Intern Q), Huckleberry (Mentor Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11028","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=11028"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11028\/revisions"}],"predecessor-version":[{"id":11033,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11028\/revisions\/11033"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11028"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11028"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11028"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}