{"id":11188,"date":"2020-01-09T16:15:58","date_gmt":"2020-01-09T20:15:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11188"},"modified":"2020-01-09T17:30:20","modified_gmt":"2020-01-09T21:30:20","slug":"how-to-win-friends-and","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/01\/how-to-win-friends-and\/","title":{"rendered":"How To Win Friends And …"},"content":{"rendered":"

BURLAP.\u00a0 BURLAP. BURLAP.\u00a0 BURLAP. BURLAP. BURLAP.\u00a0 BURLAP. BURLAP.<\/b><\/p>\n

 <\/p>\n

\u201cBURLAP ON THE INTER WEBS\u201d<\/b><\/p>\n

 <\/p>\n

Introduction<\/b><\/p>\n

The complaining started early, but for a nice change, it wasn\u2019t about my workout…yet.\u00a0 It was mostly about the hangover from Flatline and cursing Drip for being so honest about his age.\u00a0 All you had to do was lie, Drip; one simple little white lie. There was also some grumbling about who the Cats and the Big Blue Wrecking Crew hired as the next coaches to ruin the reputations of an expansion and a legendary franchise respectively.\u00a0 There was also some very disrespectful, if I might add, PAX wondering out loud if everyone present knew that YHC was on Q.<\/span><\/p>\n

 <\/p>\n

Warm-o-rama.<\/b><\/p>\n

F3 Mission recited perfectly.\u00a0 That may or may not have been the case for the 5ish Principles.\u00a0 Possible #Qfail or maybe a perfectly executed plan to keep the #Spamtan on his toes.<\/span><\/i><\/p>\n

 <\/p>\n

SSH x 15 In Perfect Cadence \u2026. run a little<\/span><\/p>\n

Whirlies x 15 In Perfect Cadence …. run a little<\/span><\/p>\n

Spider Merkins x 10 In Perfect Cadence \u2026. run a little<\/span><\/p>\n

Michael Phelps x 10 In Some Sort of Cadence \u2026. run a little<\/span><\/p>\n

Copperhead Jump Squats x 10 In Perfect Cadence \u2026. run a little<\/span><\/p>\n

 <\/p>\n

Beatdown.<\/b><\/p>\n

 <\/p>\n

Head over to Jamison Park and attack the dark, icy hill to nowhere.\u00a0\u00a0<\/span><\/p>\n

 <\/p>\n

Even though the majority of the PAX had received an advanced copy of the detailed beatdown instructions (complete with a picture), the Q quickly went through them again (although not quite clearly enough as there was apparently still some confusion, #Qfail).\u00a0 There are 5 stations, each with a weighted exercise and a non-weigthed one. IF you have the rock, do Exercise A; ELSE, do Exercise B. On each lap up the hill, move your rock (and not anyone else\u2019s) up one station.<\/span><\/p>\n

 <\/p>\n

Station One (Bottom): <\/b>Manmakers x 10, Hand Release Mike Tysons x 10<\/span><\/p>\n

Station Two (300 feet up): <\/b>Rock Curls x 25, Lt. Dans x 10<\/span><\/p>\n

Station Three (550 feet up): <\/b>Rock Thrusters x 25, WMDs x 15<\/span><\/p>\n

Station Four (750 feet up): <\/b>Overhead Press x 25, Mountain Climbers x 50<\/span><\/p>\n

Station Five (Top of Hill, 900 feet up): <\/b>Rock Squats x 25<\/span><\/p>\n

 <\/p>\n

Lap 1:<\/span><\/p>\n