{"id":11196,"date":"2020-01-10T13:22:50","date_gmt":"2020-01-10T17:22:50","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11196"},"modified":"2020-01-10T13:43:14","modified_gmt":"2020-01-10T17:43:14","slug":"ua-1-10-the-proclaimers-remix-i-would-do-1000-reps","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/01\/ua-1-10-the-proclaimers-remix-i-would-do-1000-reps\/","title":{"rendered":"UA 1\/10 – The Proclaimers’ remix: I Would Do 1,000 Reps"},"content":{"rendered":"

A warmer than normal January morning greeted the pax as they arrived downtown for my return to Bailey Park.\u00a0 Greenspan has gotten me to Tractors a few times, I’ve been out of town, or I’ve chosen the fartsack, which has contributed to an extended absence from the high quality AO that is Urban Assault.\u00a0 While waiting for the assembly of HIMs from all over town, 5 strolled in after a early morning jaunt – H.O.G., Turnover, Greenspan, Zima, and Palin.\u00a0 Strong work, gentlemen.\u00a0 Additionally, an unknown potential pax was walking around Bailey Park preparing himself for a workout and Palin put the EH on him, bringing him into the fold. More on that later.<\/p>\n

A mission statement was stated, 5 core principles were recited, a disclaimer was disclaimed, and the workout commenced.<\/p>\n

YHC created 10 stations with 10 exercises at each station, all to be performed 10 times (most single-count). All on the 10th of January too, would ya look at that! Find the stations in an organized grid below:<\/p>\n\n\n\n\n\n\n\n
1: Warmorama<\/p>\n

SSH, IST, Whirlys, Arm circles forward, Arm circles backward, Seal claps, OH claps, Moroccan things, Copperhead squat, SSH<\/td>\n

2: Stairs<\/p>\n

Quick feet, Irkins, L Arm Up merkins, Derkins, R Arm up merkins, repeato<\/td>\n<\/tr>\n

3: Incendiary Wall<\/p>\n

People\u2019s Chair w\/Jack Reachers, Head Shoulders Knees Toes, Mike Tysons, Donkey Kicks, Rebound drill, repeato but backwards<\/td>\n

4: Train tressle<\/p>\n

Pull Ups, Hanging leg raise, Jump squats, WWIIs, Mtn climbers, repeato<\/p>\n

 <\/td>\n<\/tr>\n

5: Corner of 5th<\/sup> & Patterson<\/p>\n

Alternating shoulder taps, Mutton L, Mutton R, Jane Fonda L, Jane Fonda R, low flutter, LBC, Penguin crunch, Heels to heaven, Crunchy frog<\/td>\n

6: Stage\/pavilion<\/p>\n

Squats, L leg lunge, R leg lunge, calf raises, Bonnie Blairs, repeato but backwards<\/td>\n<\/tr>\n

7: Wake Med Courtyard \u2013 find a bench<\/p>\n

Irkins, L leg step up, Dips, R leg step up, Derkins, L leg step up, Dips, R leg step up, Irkins, Box jumps<\/p>\n

 <\/td>\n

8: Corner of 4th<\/sup> & Vine \u2013 Tribute to Drip<\/p>\n

Merkins, Nolan Ryans L, Crab Cakes, Nolan Ryans R, Merkins, Nolan Ryans L, Crab Cakes, Nolan Ryans R, Merkins, Burpees<\/td>\n<\/tr>\n

9: Creepy parking lot<\/p>\n

Squat Jumps, Broad jumps, repeato x5<\/td>\n

10: Launch for Mary<\/p>\n

Repeat station 5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

We had a minute to spare so we wrapped up with some downdog\/updog combos. 1,000 reps completed in their entirety by a strong showing of pax!<\/p>\n

Mumblechatter was included but not limited to:<\/p>\n

    \n
  • Reminders to state 5 core principles and disclaimer, due to the presence of an FNG<\/li>\n
  • Van Gogh wondering about the absence of music<\/li>\n
  • Multiple complaints about Mike Tysons<\/li>\n
  • General confusion about the order of operations at station 7<\/li>\n
  • Pax nearing outright revolt during station 9<\/li>\n<\/ul>\n

    I’m sure there was a whole lot more.<\/p>\n

    YHC has two more Qs to wrap up my streak of 4 straight, IS tomorrow and DashPaxRuckers launching from Robinhood Rd Bagel Station on Sunday.\u00a0 Thus far Zima, H.O.G, Turnover, and Palin have made it out for the first two. Can they complete the superfecta and earn themselves a bagel on Sunday morning? Stay tuned to find out.<\/p>\n

    Former FNG Blue Ribbon comes to us by way of the new apartments on 5th street that overlook Bailey Park. DJ Hargrave is a 2014 graduate from Reynolds HS, currenly works for the city doing social media & marketing for the fairgrounds, and he works with a fashion company on the side. Carolina Classic Fair = Blue Ribbon.<\/p>\n

    Prayers for all injured pax, Whirly’s M, and for the leaders of our broken world.<\/p>\n

    Thanks for the keys, Cheesesteak. I made 1,000 copies and scattered them across downtown.<\/p>\n","protected":false},"excerpt":{"rendered":"

    A warmer than normal January morning greeted the pax as they arrived downtown for my return to Bailey Park.\u00a0 Greenspan has gotten me to Tractors a few times, I’ve been out of town, or I’ve chosen the fartsack, which has contributed to an extended absence from the high quality AO that is Urban Assault.\u00a0 While […]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,91],"tags":[],"class_list":["post-11196","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Burns","date":"","pax":"Zima (co-WD), Greenspan, H.O.G., Turnover, Palin, Posthole, Cheesesteak (co-WD), Jar Jar, Chisel, Blue Ribbon (fng, WB), Bevo, Red Baron, Snooki, Lambchop, Van Gogh, Burns (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11196","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11196"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11196\/revisions"}],"predecessor-version":[{"id":11199,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11196\/revisions\/11199"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11196"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11196"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}