{"id":11353,"date":"2020-01-20T15:31:31","date_gmt":"2020-01-20T19:31:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11353"},"modified":"2020-01-20T15:31:31","modified_gmt":"2020-01-20T19:31:31","slug":"murphing-it-to-the-classics","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/01\/murphing-it-to-the-classics\/","title":{"rendered":"Murphing it to the classics"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"MLK Jr.\u2019s children, grandchild read his American dream speech\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/pX5MtYQ5brI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>One of the many benefits of working for a bank include having the day off for Federal holidays.\u00a0 Today is Dr. Martin Luther King, Jr. day.\u00a0 YHC is not sure if completing a Murph is an appropriate way to honor Dr. King. Maybe it is. I know that for about an hour this morning, 6 men worked together to accomplish a task.<\/p>\n<p>With classic rock tunes playing, we completed the following:<\/p>\n<p>Run 1 mile<\/p>\n<p>100 pull ups<\/p>\n<p>200 push ups<\/p>\n<p>300 squats<\/p>\n<p>Run 1 mile<\/p>\n<p>&nbsp;<\/p>\n<p>Everyone finished.\u00a0 Some modified as necessary.\u00a0 All are better for it.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>Everyone but Zima broke the Murph up into 10 equal segments.\u00a0 Run the loop .2 miles and then complete 10\/20\/30.\u00a0 Repeat 10 times.\u00a0 Zima did it the old fashioned way.\u00a0 \u00a0Oh yeah, with a weight vest.<\/p>\n<p>Drip and Splash were out front the whole time.\u00a0 Overachievers.<\/p>\n<p>Pony, DQ and YHC held our own.<\/p>\n<p>&nbsp;<\/p>\n<p>Quick story that YHC did not share.\u00a0 Back in 1993-1995, while YHC was living in Hawaii, I had an encounter with Dr. King.\u00a0 Well, obviously not Dr. King.\u00a0 YHC and my M were on Kauai, the oldest of the major islands.\u00a0 We were at a Luau.\u00a0 \u00a0One of the other guests was the late Yolanda King, the oldest of Dr. King&#8217;s children.\u00a0 I remember her being gracious and kind.<\/p>\n<p>&nbsp;<\/p>\n<p>I encourage you to take a few minutes today and everyday to think about Dr. King and his unfinished legacy.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Announcements<\/strong><\/p>\n<p>Mayhem launch point has officially moved to Jamison Park.<\/p>\n<p>DQ has an original short play that will be performed at the old Garage location on February 14.\u00a0 Our very own Beverly and Huckleberry are staring in it!<\/p>\n<p>&nbsp;<\/p>\n<p>DQ took us out giving thanks.<\/p>\n<p>&nbsp;<\/p>\n<p>Thanks gentlemen.\u00a0 Great way to start the day.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; One of the many benefits of working for a bank include having the day off for Federal holidays.\u00a0 Today is Dr. Martin Luther King, Jr. day.\u00a0 YHC is not sure if completing a Murph is an appropriate way to honor Dr. King. Maybe it is. I know that for about an hour this morning, [&hellip;]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[121],"tags":[],"class_list":["post-11353","post","type-post","status-publish","format-standard","hentry","category-murph"],"acf":{"q":"Spamalot","date":"01\/20\/20","pax":"THE Pony Express, Zima (WB), Drip, Splash, Drama Queen (WD), Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11353","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11353"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11353\/revisions"}],"predecessor-version":[{"id":11354,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11353\/revisions\/11354"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11353"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11353"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11353"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}