{"id":11156,"date":"2020-01-05T15:06:07","date_gmt":"2020-01-05T19:06:07","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11156"},"modified":"2020-01-16T17:25:03","modified_gmt":"2020-01-16T21:25:03","slug":"6-year-anniversary","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/01\/6-year-anniversary\/","title":{"rendered":"6 Year Anniversary"},"content":{"rendered":"<p><em><strong>Part 1. Ruck Beatdown\/CSAUP<\/strong><\/em>.<\/p>\n<p><em>Pax: Van Gogh, Burns, Pullout, $5 Footlong, Lazy Boy, Turnover, Huckleberry, Touch Me Not, Honey Badger, Palin, Undertow, LitterBox. <\/em><\/p>\n<p>Warm-o-rama: Burns SSH, IW, Light Mosey.\u00a0 <strong>100 Brick Waypoint<\/strong> (Burns): Move bricks from point A to point B via bearcrawl or Lunge walk.\u00a0 All bricks must be moved , so once you move 2 Mosey back and get 2 more.\u00a0 Point B, 6 min of AMRAP (10 merkins with row, 10 American Hammers DC, 10 lunges, 10 OH claps, repeato) then Pax load up their rucks with as many bricks as they see fit. <strong>Ruck to Coffee Park:\u00a0<\/strong>walk through Graylyn to oaklawn to Arbor down Reynolda. Slow jog through last part of Graylyn and on Reynold to bike lane.\u00a0<strong> 15 Block Waypoint:\u00a0<\/strong>Rucks off and Meatloaf&#8217;s Massacre:\u00a0 0 Man-Maker Merkins, 20 Overhead Press, 30 Kettlebell Swings, 40 Goblet Squats, 50 Inclined Merkins.\u00a0 Pax pick up rucks and blocks.\u00a0 Pax picks up Atlas Stone in addition to everything else and book it to finish.<\/p>\n<p>&nbsp;<\/p>\n<p><em><strong>Part 2. Impossible Situation<\/strong><\/em><\/p>\n<p><em>Pax: Listed Above<\/em><\/p>\n<p><span style=\"font-weight: 400;\">SSH etc for warm up\/stretch, then Plank, Merkins, Nolan Ryans left x 20 Nolan Ryans right x 20 \u00a0 OYO each arm, Crab Cakes in Cadence.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mosey to Tennis Court:\u00a0 10 cones. (jump squats starting at 3 and increasing by three at each cone)\u00a0 First cone 3 Jump squats, Second cone 6 Jump Squats&#8230;Tenth cone 30 Jump Squats . Total of 165 Jump Squats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mosey to track. Partner Up.\u00a0 3 Burpees, Wheelbarrow 10 steps, 3 WMD Merkins, Flap Jack Wheelbarrow 10 steps, 10 SSH.\u00a0 Rinse and Repeat across 100 meters. Omaha due to time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mosey to Hanes Park Entrance for Intimidator.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Directions were spelled out in sufficient detail as follows: Partner up, partner A heads to the left, to go clockwise around the block while partner B heads to the right, to go counterclockwise around the block. Each time you meet your partner, stop for one of the exercises as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 bropees<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">15 hand release booyah merkins<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">20 squats<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">25 partner assisted pickle pounders<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">YHC heard some MC that the partner had all the downhill sections so we repeated the series with each partner traveling in the reverse direction. Problem solved.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">YHC heard a request to backwards mosey, the Q abides, so we backwards moseyed to the wall of the YMCA where everyone assumed the people\u2019s chair while each PAX performed 6 jack reachers, moving down the line.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">As time was running short, we moseyed back to the parking lot for Mary, which consisted only of The Thistle. <\/span><\/p>\n<p>&nbsp;<\/p>\n<p><em><strong>Part 3: Painstation Beatdown and Run back to the Estate<\/strong><\/em><\/p>\n<p><i><span style=\"font-weight: 400;\">PAX: Van Gogh, Burns, Former FNG Pullout, $5 Footlong, Lazy Boy, Turnover, Huckleberry, Touch Me Not, Honey Badger, Splash<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run back to Reynolda with 5 pain stations along the way. Exercises at stations will depend on what muscles we have left and how much MC there is flying around.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Random intervals during the running portion there will be a whistle. Any pax in front of the 6 will stop and complete the called exercise. This will help keep the pax together for the journey home.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The final station (stop 5) will be at the parking lot at Reynolda- one final push before we get doughnuts.\u00a0 This will consist of something that every pax hates\u2026..and it\u2019s not burpees<\/span><\/li>\n<\/ul>\n<p>Prayer Requests:\u00a0 Gucci&#8217;s friend and military associate recently passed leaving a 2 year old without a Mom and all of the Pax with health issues, injuries, and struggles pyhsical and spiritual spoken and unspoken.<\/p>\n<p>Announcements: Coffeeteria at Dough Joe&#8217;s afterwards.<\/p>\n<p>NMM:\u00a0 The overnight torrents had prepared the AO perfectly for the 6 year anniversary of the W-S Dash Pax.\u00a0 A large group had gathered and were catching up, as the CSAUP men strolled in like Drama Queen had written the script himself.\u00a0 They appeared around the corner carrying the shovel flag and toting cinder blocks strung up on poles as if carrying game back from a successful hunt.\u00a0 T-claps to these men that carried 1,000 pounds from the Estate only stopping along the way for some Burns and VG beatdown.\u00a0 After a quick warm up, YHC lead the pax to the tennis counts for a few jump squats that seemed very popular with the troops.\u00a0 The entrance of the day goes to Spicoli who sauntered across the bridge right on (his) time,\u00a0 and promptly found Root Canal.\u00a0 The Brothers-in Arms clicked braces then quickly got after the workout.\u00a0 After presenting the word of the day, &#8220;Contra&#8221; and using it in a completed sentence, Palin demonstrated the Partner Assisted Pickle Pounder with a reluctantly consenting Cherry Pie.\u00a0 Welcome to our 2 former FNGs. Pullout (Jared Robertson) is into woodworking and cabinetmaking. He also has a house full of kids.\u00a0 Clampett (Sam Metzler) is a VP at a local oil company.\u00a0 The Pax all gathered around Buyout&#8217;s six pack for a picture before heading to Joe Dough&#8217;s.\u00a0 Of course, the CSAUP boys, along with Splash, ran there. YHC is very grateful for this F3 brotherhood and look forward to working out with you guys this year.\u00a0 My hope for us is that we will be the men those that know us need and find joy in unexpected places throughout 2020.\u00a0 Happy Anniversary!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Part 1. Ruck Beatdown\/CSAUP. Pax: Van Gogh, Burns, Pullout, $5 Footlong, Lazy Boy, Turnover, Huckleberry, Touch Me Not, Honey Badger, Palin, Undertow, LitterBox. Warm-o-rama: Burns SSH, IW, Light Mosey.\u00a0 100 Brick Waypoint (Burns): Move bricks from point A to point B via bearcrawl or Lunge walk.\u00a0 All bricks must be moved , so once you [&hellip;]<\/p>\n","protected":false},"author":473,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92,105,119,93,94,97],"tags":[],"class_list":["post-11156","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot","category-convergence","category-dashpaxruckers","category-impossible-situation","category-purgatory","category-teachers-pet"],"acf":{"q":"Ruck Beatdown: Burns and Van Gogh  IS: Palin and Drip  Painstation Beatdown: Huckleberry and Turnover","date":"1\/4\/2020","pax":"The Singing Cowboy, Zuckerberg, Drama Queen, Starfish, Cherry Pie, Pony Express, Bull Dawg, Litter Box, Ripple, Stg. Shultz, Former FNG: Pullout, Mutton, Lambchop, Spicoli, Root Canal, Splash, Burns, Bevo, Touch Me Not, Cheesesteak, Van Gogh, Huckleberry, Turnover, Parkay, Buyout, Bluto, Burlap, Red Eye, Undertow, Boo Boo, Poncho, Tigger, Honey Badger, former FNG: Clampett, Candy Gram, Goochi, Lazyboy, Peacemaker, Bam, Schneider, $5 Footlong, Razzie, Palin, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11156","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11156"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11156\/revisions"}],"predecessor-version":[{"id":11306,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11156\/revisions\/11306"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11156"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11156"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11156"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}