{"id":11534,"date":"2020-02-06T22:29:57","date_gmt":"2020-02-07T02:29:57","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11534"},"modified":"2020-02-06T22:29:57","modified_gmt":"2020-02-07T02:29:57","slug":"a-crab-kicking-good-time","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/02\/a-crab-kicking-good-time\/","title":{"rendered":"A Crab Kicking Good Time"},"content":{"rendered":"<p>YHC was putting in some extra miles on Tuesday, and wanted to take it easy on the legs for Mayhem, so an upper body focused beatdown was planned. YHC got an idea for a cousin to the Rock Crawl to try out&#8230; and it went exactly as YHC expected it would!<\/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 style=\"font-weight: 400;\"><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>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Partner Up<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get a LARGE rock<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Bear Makers<\/b>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Partner A<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 Mike Tysons, Bear Crawl x 5 (repeat)<\/span><\/li>\n<\/ul>\n<\/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 Man Makers, John Cusack to Partner A<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Flip Flop, Repeato<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1.5 loops around\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><b>Crab Kicks<\/b>\n<ul>\n<li style=\"font-weight: 400;\">Partner A\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Crab Walk, alternate foot to rock forward<\/span><\/li>\n<\/ul>\n<\/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 Mike Tysons, Mosey to Partner A<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Flip Flop, Repeato<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Destination End of Parking Lot and back<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Return rocks<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to shelter<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">7 Layer Derkin<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips \/ LBCs<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips \/ American Hammers<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips \/ WWIIs<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips \/ Low Dolly<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips \/ Freddy Mercury<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips \/ Heels to the Heavens<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">7 Layer Dip (as requested by the PAX)<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips \/ 2 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips \/ 3 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips \/ 4 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips \/ 5 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips \/ 6 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips \/ 1 Burpee<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No time!<\/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 Splash\u2019s family, going through some stuff.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Honey Badger VQ tomorrow at WIB (about dang time!)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Convergence on March 7th, for F3WS \u201cmini-launch\u201d to bring out FNGs or give Kotters to missing PAX.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out lifting up our pray requests, giving thanks, and asking for guidance to spread the word of F3 to the right guys who need it<\/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;\">Warmorama started with The Side Straddle Hop, which Zima declared \u201cThe (unofficial) 6th principle\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abe Vigoda\u2019s were a bit fast for the PAX, and after hearing the complaints, YHC slowed down our tempo, resulting in Bevo stating that YHC was a Q of the people, giving them what they want.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The PAX were nervous about grabbing large rocks, not knowing what they were for\u2026 upon hearing they were for Manmakers, YHC wondered what exactly they thought we\u2019d be doing with them??<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC originally had Mike Tysons as a part of our Bear Maker, and Burpees as a part of the Crab Kick. YHC was trying to be nice and subbbed burpees with Mike Tysons, and they were thus removed from the Bear Maker\u2026 This was a mistake. YHC severely underestimated Huckleberry\u2019s speed, and was forced to slow him down. So they were added back in &#8211; along with another half loop to even things up. The PAX can thank Huck later.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zima and Splash\u2019s screams during the Manmakers could be heard throughout all of Brookberry Farm\u2026 YHC wouldn\u2019t be surprised to hear they woke up Mongoose, Prospector, or Red Eye from their fart sack.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC believes if partners are called for, and there\u2019s an odd man out, the Q should always be that odd man out. Today\u2019s plan didn\u2019t allow for a third wheel, so YHC just did it all solo along with the PAX. That was not fun\u2026 was thankful for Bevo who came to help pick up YHC as the 6 on those Crab Kicks.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Speaking of Crab Kicks\u2026. This was an invention of YHCs as a way to shred your core and give an extra burn in the shoulders and triceps. It\u2019s not as much a exercise as the word kick implies, but does work that as well. The idea is you keep your butt off the ground the whole time and alternate pushing the rock forward with your feet. YHC noticed some PAX dropping to their 6 to then push, which kind of lessen\u2019s the difficulty a good bit\u2026. but hey, \u201cmodify as necessary\u201d!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Crab Kicks turned out to be a bit of an experiment\u2026 most PAX agreed they were different. Better than Rock Crawls. Heavily dependent on the rock you chose\u2026 Zima and Spams did NOT want to slide, instead it spun.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">HOG, our resident soccer player, rotated in to show them how it\u2019s done. Seems he quite enjoyed them!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">After finishing up a trek to the top of the lot and back, the PAX all commented about how the parking lot was covered in lines and destroyed. Only temporary my friends, it\u2019ll wash off!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">After putting back the rocks, a trip to the shelter was due, for what was supposed to be a fun twist on 7-layer dip\u2026 the 7-layer derkin!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Instead it just turned into a barrage of \u201cWhere are the dips!?\u201d and PAX guessing that DIPS were coming next, and not liking the derkins for some reason? Obviously Zima was chatty, but Splash was getting in on the action plenty too.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then at one point, Spam disappeared and the PAX made YHC think he didn\u2019t approve and left. Fighting back tears, YHC was glad to see that it wasn\u2019t the case when the Nantan come back.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">And at another point YHC laughed through the cadence due to the MC, but continued pushing through unshaken.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">98 Derkins later, they got their wish with an Omaha\u2019d 7-layer dip bonus. Complete with increasing Burpee reps in between. Yeah, that silenced the MC, right up until High Cotton left, bring up again many comments of YHC running off PAX.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bevo noticed YHC\u2019s pace was accelerating towards the end as the clock was ticking. Gotta respect that time!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">98 dips later, the PAX headed to CoT, when Huck told YHC he had to leave early\u2026 bringing up more comments of running of the PAX\u2026 that\u2019s how you know you did a good job \ud83d\ude42<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">A great time at Mayhem. Some of the most MC YHC has had to contend with at a Q for a long time, and YHC was really glad to have posted with such fine company.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Turnover wasn\u2019t there to give the keys back to, and YHC has since forgotten where they were left. Cobains for the late BB post!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC was putting in some extra miles on Tuesday, and wanted to take it easy on the legs for Mayhem, so an upper body focused beatdown was planned. YHC got an idea for a cousin to the Rock Crawl to try out&#8230; and it went exactly as YHC expected it would! Warm-o-rama SSH x 15 [&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":[83],"tags":[102],"class_list":["post-11534","post","type-post","status-publish","format-standard","hentry","category-mayhem","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"02\/05\/2020","pax":"High Cotton, Huckleberry, Bevo, Zima, Splash, Spam-a-lot, H.O.G. (WB), Drip (WD), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11534","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=11534"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11534\/revisions"}],"predecessor-version":[{"id":11535,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11534\/revisions\/11535"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11534"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11534"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11534"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}