{"id":11328,"date":"2020-01-18T15:59:05","date_gmt":"2020-01-18T19:59:05","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11328"},"modified":"2020-01-18T15:59:05","modified_gmt":"2020-01-18T19:59:05","slug":"high-intensity-at-ua","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/01\/high-intensity-at-ua\/","title":{"rendered":"High Intensity at UA"},"content":{"rendered":"<p><strong>Warm Up<\/strong>: SSH and Burpees, Abe Vigoda, WHtC<\/p>\n<p><strong>Mosey to Stage<\/strong>: Michael Phelps.\u00a0 \u00a0Plank for 1 min, Chilcutt Plank for 1 min, Plank for 1 min, Tempo plank in cadence x 20.<\/p>\n<p><strong>Mosey to Coal Pit and partner up<\/strong>: 5 Burpees, 5 Wheel Barrow steps, 5 WMD Merkins, 5 wheelbarrow steps, 10 SSH\u00a0 Flap Jack each Wheelbarrow and cross coal pit.<\/p>\n<p><strong>Mosey to Tracks<\/strong>: Every Minute on the Minute:\u00a0 5 pull ups, 10 Merkins, 15 Jump Squats for 10 minutes.<\/p>\n<p><strong>Mosey to 4<sup>th<\/sup> Street<\/strong> for 11s.\u00a0 WWII at the top and LBC at the bottom<\/p>\n<p><strong>Mosey back to Launch<\/strong> for three minutes of Mary.<\/p>\n<p>Announcements:\u00a0 \u00a0Greenspan has Q at IS (gumbles and eye rolls from the Pax)<\/p>\n<p>Prayer Requests: Burns&#8217;s Grandmother<\/p>\n<p>NMM: HOG posted very early for the first leg of the EC run, then was joined by Burns and together they did the second leg.\u00a0 (T-claps Gentlemen)\u00a0 Not a lot of MC from this morning&#8217;s very friendly PAX and we all put in a lot of work.\u00a0 $5 tried really hard to turn the Tempo Plank into Pickel Pounders (modify as necessary, you do you, etc) . Lots of work in the Coal Pit and the Tracks, to the point YHC had to break protocol and ask Chistel for a 20 count.\u00a0 BTW, Lamb Chop and Red Baron are really good at pull ups and Merkins.\u00a0 Once we started the hill work, the Recruitment started in earnest.\u00a0 Twice the Pax was subjected to Drive-Bys.\u00a0 One driver compliment us on our hard work then followed up with an personal invitation to F45, the second driver just whistlesd. (YHC may have embellished a wee bit on the second one, but you get the picture.) The Dash Pax kept their minds on the task at hand&#8230;until a personal recruiter cornered Burns.\u00a0 Reportedly, he was signing up for the monthly bank draft when he realized he was 2 laps behind the Pax and regained focus.\u00a0 Back at Mary, HOG seemed mesmerized by the F45 Leader Board shining through a window (you know how easily Millennials are distracted by sparkly things) until he was called on for a ab exercise.\u00a0 In the end, the Pax concluded that the F45 probably didn&#8217;t end with at COT, used real names (where is the fun in that?) and was always inside.\u00a0 We were all thankful for F3.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: SSH and Burpees, Abe Vigoda, WHtC Mosey to Stage: Michael Phelps.\u00a0 \u00a0Plank for 1 min, Chilcutt Plank for 1 min, Plank for 1 min, Tempo plank in cadence x 20. Mosey to Coal Pit and partner up: 5 Burpees, 5 Wheel Barrow steps, 5 WMD Merkins, 5 wheelbarrow steps, 10 SSH\u00a0 Flap Jack [&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":[1],"tags":[],"class_list":["post-11328","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"1\/19\/2020","pax":"$5, HOG, Lawnboy, Chisel, Burns (WB), Red Baron, Lamb Chop, Drip (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11328","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=11328"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11328\/revisions"}],"predecessor-version":[{"id":11329,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11328\/revisions\/11329"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11328"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11328"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11328"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}