{"id":11467,"date":"2020-01-31T10:57:50","date_gmt":"2020-01-31T14:57:50","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11467"},"modified":"2020-01-31T15:25:44","modified_gmt":"2020-01-31T19:25:44","slug":"typical-vg","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/01\/typical-vg\/","title":{"rendered":"Typical VG, Atypical EC"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">For YHC\u2019s third Q this week, it was decided early on to not get too creative and just stick to YHCs favorites. The PAX might even say everything we did was expected, Typical perhaps. Doesn\u2019t mean it was easy\u2026 quite miserable, in fact!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\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;\">IST x 15 IC<\/span><\/li>\n<li><b><span style=\"font-weight: 400;\">Copperhead Squats x 15 IC<\/span><\/b><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whirly w\/Clap x 15 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;\">Typical Bear Crawl up sidewalk to 5th<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Typical Mosey to Train Tracks<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Typical Murph Work<\/span>\n<ul>\n<li><span style=\"font-weight: 400;\">Partner Up<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Partner A &#8211; Burpees (yes, just AMRAP burpees)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Partner B<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">5 Pull Ups<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 HR merkins<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">15 squat jumps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey up Chestnut to end of fence and back.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Flip Flop<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeato x 5\u00a0<\/span><\/li>\n<li>(This lasted for ~20 minutes)<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Typical Mosey to Coal Pit<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Typical Bear Crawl Work<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Partner A &#8211; Wall Sit<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Partner B &#8211; Bear Crawl across, Plank Jack<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Partner A &#8211; Bear Crawl across<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Partner B &#8211; Bear Crawl back, Wall Sit<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Partner A &#8211; Bear Crawl back<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeato x 5<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Typical Lunge Walk<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Distance of Patio area and back<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBCs x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Hammers x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Heels to the Heaven\u00a0 x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The Thistle &#8211; Upper Plank w\/1, 2, 3, 4, 5 Merkins called<\/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 LazyBoys family as his grandma just passed away. Safe travel to Raleigh for her funeral.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Seatback&#8217;s Pastor<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Unity in our country, thanks for our ability to post freely, and request to be leaders in our city\/workplaces\/families.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Announcement of Salem Lake Run tomorrow, Ruck in GSO tomorrow, $5 Footlong birthday outing at Radar<\/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;\">FUNNY STORY: Remember that announcement about that EC Burns setup? Soooo YHC is waiting #Sadclown style at 0451 when Burns rolls in. Upon getting out of his vehicle, Burns go to the other side and let his dog out, when his expression changes to an \u201cUH OH\u201d&#8230; The keys and dog were locked in his Ford Explorer. &#8220;Been worried that might happen,&#8221; he said. &#8220;Push the button. Come here&#8230;&#8221; After unsuccessfully trying to get the dog to push the Unlock button for a few minutes, and with no spare key at home (understandable, those KeyFob&#8217;s are like $400), the only option was to call AAA. We did this from the comfort of YHC\u2019s loaner van. Once an arrival time was set, we left the dog locked in the car and ran 3 laps from 4th to 6th around Bailey Park. On the 4th lap we got Posthole to join us. So 2 miles EC, instead of 5K, but YHC will sub a funny story for 1 mile any day!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">So then Burns had to miss the main beatdown while waiting on AAA to arrive, but did join us for Warmorama and Mary. Do Dogs get F3 names? YHC suggested Jimmy over the more obvious AAA&#8230;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No F45 members tried to lure us inside, nor try to join us outside. Maybe next week.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For the main beatdown, PAX should have completed between 75-125 burpees (averaging 15-25 per round), and over 1.1 miles travelled.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aftering HCing on Twitter, Lazy Boy had YHC and $5 worried he might not post. He showed up 1 minute late, but posted nonetheless!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kicking things off with the Bear Crawl I expected some groans, but heard none. Not even from Lambchop!? Posthole flew by YHC to the intersection, wouldn\u2019t be the only time.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC misled the PAX by saying we were getting our burpee round out of the way first, then just kept yelling \u201cRepeato!\u201d til all 5 rounds were done. #Cobains for misleading, but I think they didn\u2019t catch on til round 4?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX commented on the nice concrete area on the other side of the tracks, instead of the Chestnut Street cobblestone; however, after seeing cars careen into the parking deck in previous weeks, safety trumps comfort. Happy to report no close calls during our set!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHCs second time partnering with Chisel this week, YHC was thankful for his speed during the burpees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX were instructed to count their burpees on the 4th set so they could get that many or more for the final 5th set.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">After finishing, YHC said the PAX should have gotten around 20 burpees, upon which Lambchop said he could have done 20 if instructed to do so. Hmmm, from a Q perspective, maybe AMRAP isn\u2019t as effective as just setting a goal? But YHC didn\u2019t want to have PAX standing around if they got 20\u2026\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Root Canal is getting faster as that brace is adjusted to offer more freedom. YHC told him to put it in \u201cSpring Action\u201d mode, don\u2019t think he needed it though.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The Bear Crawl portion of our beatdown went quicker than anticipated. Let it be noted that Seatback has a very fast and angry looking Bear Crawl. Lambchop did not appreciate this, as YHC has recently learned that Lambchop hates Bear Crawl (like Zima and Crab Walk), and Seatbacks speed meant less time waiting.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Root Canal didn\u2019t even look like he had on his brace for the Bear Crawls.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Posthole was next to YHC for the Bear Crawls and his speed was a motivating factor to keep up with him. Thanks for the push!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX moved too quickly through our Bear Crawl circuit, so a cool down Lunge Walk down and back for the length of the Coal Pit Patio was Omaha\u2019d. Typical said the PAX.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">We rejoined Burns for Mary, upon which his dog (aka Jimmy) got a little excited and marked our launch area. PAX were warned to not lie on their sixes there. Jimmy thought American Hammers, were Burns attempting to play, and was funny to watch.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">A pleasure to lead such an excellent group of guys this morning, YHC has great respect for all of you, and is honored to call each my F3 Brother. Thanks for the keys, Cheesesteak! Hope the Plantar Fasciitis flare up is getting better. I locked the keys to the AO in Burns\u2019 car for safekeeping.\u00a0\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; For YHC\u2019s third Q this week, it was decided early on to not get too creative and just stick to YHCs favorites. The PAX might even say everything we did was expected, Typical perhaps. Doesn\u2019t mean it was easy\u2026 quite miserable, in fact! &nbsp; Warm-o-rama SSH x 15 IC IST x 15 IC Copperhead [&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":[91],"tags":[102],"class_list":["post-11467","post","type-post","status-publish","format-standard","hentry","category-urban-assault","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"01\/31\/2020","pax":"Lambchop, Lazy Boy, Seatback, $5 Footlong, Posthole, Chisel, Burns (WB), Root Canal (WD), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11467","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=11467"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11467\/revisions"}],"predecessor-version":[{"id":11471,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11467\/revisions\/11471"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11467"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}