9 PAX descended upon Reynolda Village for the final Estate of 2019 and were met with unseasonably warm temperatures.\u00a0 An enjoyable climate for a not-so-enjoyable beatdown.\u00a0 Lets see what happened:<\/p>\n
Prior to Warm o Rama, YHC flawlessly recited (see: read) the F3 Mission Statement and 5 Core Principles, in order.\u00a0 It was spectacular.<\/p>\n
Warm O Rama<\/p>\n
SSH x20 (Zima wondered aloud if SSH’s as the first warm up exercise was the 6th core principle)<\/p>\n
Abe Vigoda x8<\/p>\n
Arm Swirly Thing Medley x20<\/p>\n
L over R, R over L<\/p>\n
The Thang<\/p>\n
Mosey from launch down the hill where the trail and parking lot meet.\u00a0 It was here that the PAX stumbled upon a piece of cardboard with exercises written on it…weird.\u00a0 YHC then confirmed that today’s installment of The Estate would look very much like a typical WIB.\u00a0 YHC also confessed to already committing a #QFail by forgetting to have the PAX perform 5 burpees before leaving Launch.\u00a0 So 5 burpees were then performed, OYO.\u00a0 PAX were to complete each exercise at each station 5 times and would increase that number by 5 on each lap.\u00a0 However, only 1 burpee would be added each time we made it back to launch.<\/p>\n
Station 1 (Legs)<\/p>\n
Squat Kicks, double count<\/p>\n
Mary Katherines, single count<\/p>\n
Ski Down, double count<\/p>\n
Station 2 (Abs)<\/p>\n
Juanitas<\/p>\n
Full Extension Crunches<\/p>\n
Heels 2 Heaven<\/p>\n
Station 3 (Chest)<\/p>\n
Wide Merkins<\/p>\n
Erkins<\/p>\n
Mike Tyson’s<\/p>\n
Station 4 (Random stuff YHC wanted to throw in there)<\/p>\n
Dips<\/p>\n
Alt. Step Ups<\/p>\n
Alt. Shoulder Taps<\/p>\n
Launch –> Burpees<\/p>\n
All PAX completed 4 full laps which saw us get up to 20 reps of all exercises including Wide Merkins, Erkins, and Mike Tysons which was very un-fun.<\/p>\n
CoT<\/p>\n
Announcements \/ Prayer Requests<\/p>\n
YHC has the Q at Flatline, Mayhem, and TRQ this week.<\/p>\n
Anniversary Convergence this Saturday at IS. Sounds like it’s gonna be a doozy, so don’t miss it.<\/p>\n
No Conspiracy this week, but there will be Mayhem. Stay Tuned for details and start time.<\/p>\n
YHC took us out thanking Him for our blessings<\/p>\n
NMM<\/p>\n
Zima, as is his custom, voiced his displeasure with the Mike Tysons, among other things.\u00a0 He also asked if I thought any of this through when putting the workout together.\u00a0 The answer to that question is and always will be an emphatic “No”.<\/p>\n
Drip, in a true ‘Pot calling the Kettle black’ moment, noted that he thought the beat down was difficult as he sped past YHC on the last lap.\u00a0 Always the highest of compliments.<\/p>\n
Thanks to Balco, YHC finally learned the origin of the name “Mary Katherines”.\u00a0 Superstar.<\/p>\n
Big thank you to Cheesesteak who suggested that Mayhem on Wednesday be a later start because of the holiday.\u00a0 That thought had not occurred to YHC, but it will more than likely be implemented.<\/p>\n
Thanks for the keys, HOG.\u00a0 I left them at one of the stations, I just don’t remember which one.<\/p>\n","protected":false},"excerpt":{"rendered":"
9 PAX descended upon Reynolda Village for the final Estate of 2019 and were met with unseasonably warm temperatures.\u00a0 An enjoyable climate for a not-so-enjoyable beatdown.\u00a0 Lets see what happened: Prior to Warm o Rama, YHC flawlessly recited (see: read) the F3 Mission Statement and 5 Core Principles, in order.\u00a0 It was spectacular. Warm O […]<\/p>\n","protected":false},"author":491,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-11121","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Turnover","date":"12.30.19","pax":"Balco , Razzie , Chisel , Cheesesteak , Zima , Huckleberry , HOG (WB) , Drip (WD) , Turnover (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11121","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11121"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11121\/revisions"}],"predecessor-version":[{"id":11123,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11121\/revisions\/11123"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11121"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11121"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11121"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}