{"id":11335,"date":"2020-01-18T23:05:28","date_gmt":"2020-01-19T03:05:28","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11335"},"modified":"2020-01-19T10:15:28","modified_gmt":"2020-01-19T14:15:28","slug":"charlies-whiskey-foxtrot","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/01\/charlies-whiskey-foxtrot\/","title":{"rendered":"Charlie\u2019s Whiskey Foxtrot"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">After TWO last minute rescheduled Qs last year, YHC was finally able to make it around to Qing at #CharlieFoxtrot. YHC wanted to try something fun, and noticed the rocks across the street after the last visit. After a killer beatdown frog @Huckleberry at #Mayhem, YHC has the itHC to pay that pain forward. So After some early morning scouting to double check things, a few changes were made\u2026 resulting in the fun below!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IST x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">WHTC x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ASTF, ASTR, JR, SC, OHC, MN x 10 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to Rock Pile<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Select a Large rock<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunge Rock (Whiskey)<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunge walk while hugging rock x 5 each leg<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hand Release Merkin x 1\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeato (+1 HR Merkin each stop)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">15 total stops (225 lunges)<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mini Mary<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Freddy Mercs x 30 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Hammer x 25 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBC x 20 IC<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rock Crawl (Tango)<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl while pushing rock (alternating arms) back to start (about .3 miles?)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Upon reaching Rock, 1 Monkey Humper<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pick up the 6 by Bear Crawing with them.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Legs (to make up for Omaha\u2019d removal of Monkey Humpers)<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Monkey Humpers x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squat w\/Rock x 15 IC\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Monkey Humpers x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Copperhead Squat w\/ Rock x 10 IC\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Monkey Humpers x 20 IC<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpee (Foxtrot)<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to Traffic Circle (.3 miles)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey back to start<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpee at each light (16) both ways<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pick up the 6<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Merry Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Low Flutter x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Low Dolly x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Heels to the Heavens x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins x 10 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Whirly\u2019s M<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Harden\u2019s Foot<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for recovering PAX<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Strong crew this morning! <\/span><b>Workout stats<\/b><b>:\u00a0<\/b>\n<ul>\n<li style=\"font-weight: 400;\"><b>180 Merkins, 140 leg moves, 225 Rock Lunges, .3 miles Rock Crawling, .6 miles mosey, 32 burpees, lots of Abs!<\/b><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It seems most of the WeFoCo PAX didn\u2019t know the trail RIGHT ACROSS THE LAUNCHPOINT even existed!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@60minutes said he planned to use the rock pole for his next Q. Most of the rocks were boulders and way too big\u2026 \u201cthey grow them big in WeFoCo!\u201d @SourMash said!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It\u2019s an odd trail, goes halfway around a pond, then drops down to the woods, and just ends with part of a short wooden bridge to nowhere.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The plan originally was going to take us down the sidewalk, but it was too narrow\u2026 so we changed to the odd path!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">This meant counting lunges, or no breaks at all for rock crawls since there were no lights along the path\u2026\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC couldn\u2019t quite do 30, 25, 20 IC of Monkey Humpers, the burn was too great! So some more tomahawk there&#8230; lots of groaning and \u201cWhat!?\u201d When we did our third set of Monkey Humpers.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">#TClaps to @Whirly and @60Minutes for bringing out their 2.0s! Good to see @Titanium again, and welcome to Former FNG @Titan (his name is Eli, @SourMash and YHC thought of the movie \u201cBook of Eli,\u201d which stars Denzel Washington, who also stars in \u201cRemember The <\/span><span style=\"font-weight: 400;\">Titans<\/span><span style=\"font-weight: 400;\">\u201d!)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Not much of what we did played to the young boys strengths, ie, fast running, but they tried a few things out and seemed to be having fun!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Also #TClaps to @Harden who posted in his boot! @SpurMash talked him into it somehow.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nice to meet @HandyManny, who is a weekend PAX due to his work hours. He carpooled in with his neighbor, @TouchMeNot!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Fender was in top form again per usual, though YHC things he could have gotten a bigger rock (he was launching it on those Rock Crawls). BTW, he had YHC running at a 7:15 pace yesterday at #BBBC\u2026 YHC is definitely feeling that today.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@TouchMeNot and @HandyManny pushed deep to get through the Rock Crawls and then again for the Burpee Run.. they said they gave it there all about 100ft ago, but did well at pushing further when YHC joined them for the last 50ft!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Speaking of pushing it, all PAX had the option to turn around with the leader, but all choose to complete the full distance!\u00a0\u00a0\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@HandyManny seemed like he might Spill His Merlow during Burpee\u2019s and credited not eating breakfast for keeping everything down! Smart!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Whirly said he\u2019s trying to get back out more often\u2026 and he\u2019s got two Qs this week to help do just that! Glad to see you out in the Gloom, sir! (Thanks again for breakfast at &amp; Coffeeteria!)<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks for the keys, @Harden! I left them down on the bridge to nowhere, should be safe in that untraveled path! Always a pleasure to lead the fine men of WeFoCo?<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Adam<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; After TWO last minute rescheduled Qs last year, YHC was finally able to make it around to Qing at #CharlieFoxtrot. YHC wanted to try something fun, and noticed the rocks across the street after the last visit. After a killer beatdown frog @Huckleberry at #Mayhem, YHC has the itHC to pay that pain forward. [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92],"tags":[127],"class_list":["post-11335","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot","tag-f3wefoco"],"acf":{"q":"Van Gogh","date":"1\/18\/2020","pax":"Sour Mash, Harden, Youth Me Not, Handy Manny, Whirly (WD), Titanium (WB), Fender, 60 Minutes, Former FNG Titan, Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11335","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11335"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11335\/revisions"}],"predecessor-version":[{"id":11337,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11335\/revisions\/11337"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11335"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11335"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11335"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}