{"id":11708,"date":"2020-02-26T16:41:34","date_gmt":"2020-02-26T20:41:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11708"},"modified":"2020-02-26T16:41:34","modified_gmt":"2020-02-26T20:41:34","slug":"what-goes-up-must-come-down-at-mayhem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/02\/what-goes-up-must-come-down-at-mayhem\/","title":{"rendered":"What goes up must come down at Mayhem"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"Creedence Clearwater Revival -\u266b Tombstone Shadow Live1969\" width=\"1170\" height=\"878\" src=\"https:\/\/www.youtube.com\/embed\/ZosLRKoVJUo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>Thick fog covered the Mayhem AO this morning.\u00a0 To think, almost a week ago we had snow, as YHC writes this BackBlast, it is in the 60s.\u00a0 Go figure.<\/p>\n<p>&nbsp;<\/p>\n<p>At the stroke of 5:30, it was time.\u00a0 So we began.\u00a0 To wit&#8230;..<\/p>\n<p>&nbsp;<\/p>\n<p>Mission Statement<\/p>\n<p>5 Core Principles<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Warm-o-Rama<\/strong><\/p>\n<p>SSH x 15 IC<\/p>\n<p>Hillbillies x 15 IC<\/p>\n<p>Seal Claps x 12 IC HOLD IT<\/p>\n<p>Jack Reachers x 12 IC<\/p>\n<p>Copperhead Squats x 15 IC<\/p>\n<p>&nbsp;<\/p>\n<p><strong>THE THANG, THE THANG, IT&#8217;S TIME TO TALK ABOUT THE THANG\u00a0<\/strong><\/p>\n<p>Mosey over to nearest rock pile.\u00a0 Find a medium size rock for heavy repetitions.\u00a0 Bring back rock to end of parking lot.\u00a0 Put rocks down.<\/p>\n<p>Return to rock pile.\u00a0 Find a HEAVY rock.\u00a0 Carry rock to opposite end of parking lot.\u00a0 Put rock down.\u00a0 Mosey back to other end, where your smaller rock is located.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Ladder Time<\/strong><\/p>\n<p>Perform exercises listed (all single count, OYO):<\/p>\n<p>10 Merkins<\/p>\n<p>20 WWII Sit ups<\/p>\n<p>30 Squats<\/p>\n<p>40 Lunges (20 each leg)<\/p>\n<p>50 SSH<\/p>\n<p>Run lap around parking lot<\/p>\n<p>50 SSH<\/p>\n<p>40 Lunges (20 each leg)<\/p>\n<p>30 Squats<\/p>\n<p>20 WWII Sit ups<\/p>\n<p>10 Merkins<\/p>\n<p>Run lap around parking lot<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to your large rock.\u00a0 Pick it up.\u00a0 Put it down.\u00a0 Mosey back to smaller rock area.<\/p>\n<p>&nbsp;<\/p>\n<p>10 Curls<\/p>\n<p>20 OHP<\/p>\n<p>30 Skull Crushers<\/p>\n<p>40 Bent over rows<\/p>\n<p>Run lap around parking lot<\/p>\n<p>40 Bent over rows<\/p>\n<p>30 Skull Crushers<\/p>\n<p>20 OHP<\/p>\n<p>10 Curls<\/p>\n<p>Run lap around parking lot<\/p>\n<p>&nbsp;<\/p>\n<p>10 Merkins<\/p>\n<p>20 WWII Sit ups<\/p>\n<p>30 Squats<\/p>\n<p>40 Lunges (20 each leg)<\/p>\n<p>50 SSH<\/p>\n<p>Run lap around parking lot<\/p>\n<p>50 SSH<\/p>\n<p>40 Lunges (20 each leg)<\/p>\n<p>30 Squats<\/p>\n<p>20 WWII Sit ups<\/p>\n<p>10 Merkins<\/p>\n<p>Run lap around parking lot<\/p>\n<p>&nbsp;<\/p>\n<p>10 Curls<\/p>\n<p>20 OHP<\/p>\n<p>30 Skull Crushers<\/p>\n<p>40 Bent over rows<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to large rock.\u00a0 Pick it up.\u00a0 Carry back to rock pile and return it.\u00a0 Mosey back to smaller rock.\u00a0 Pick it up and return it to the pile.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>MARY<\/strong><\/p>\n<p>LBCs, Low Flutters, Mutton Crunches, Low Dollys, Dying Cockroaches.\u00a0 All x 12, all IC<\/p>\n<p>&nbsp;<\/p>\n<p>That&#8217;s it!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>Music selection was Green River by CCR.\u00a0 The whole album baby.\u00a0 SOLID!!<\/p>\n<p>&nbsp;<\/p>\n<p>In case you missed it, perhaps the greatest decision in the history of F3WinstonSalem was the decision to move the AO to Jamison Park.\u00a0 Do not miss dodging cars.<\/p>\n<p>&nbsp;<\/p>\n<p>Minimal MC this morning.\u00a0 Guys were too busy getting after it and pushing themselves.<\/p>\n<p>As a surprise to no one, Litterbox was out front.\u00a0 High Cotton not far behind.<\/p>\n<p>SPEAKING of High Cotton, it is time to get him on the Q schedule.\u00a0 He seems to post at Mayhem and Purgatory.\u00a0 Offisides and Turnover &#8211; sign that man up!!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Announcements\/Prayer Requests<\/strong><\/p>\n<p>Splash has the Q at Purgatory on Saturday<\/p>\n<p>YHC has the Q at IS on Saturday.\u00a0 No carpool&#8230;.frown face&#8230;<\/p>\n<p>HOG has BBBC, launching from Jamison Park.\u00a0 Routes just published.\u00a0 Check Twitter!<\/p>\n<p>For your consideration, please donate to my 2.0 (Troybilt) as he raises funds for LLS research.\u00a0 Thank you to all who have donated!\u00a0 Follow this link to make your donation:\u00a0 <a href=\"https:\/\/events.lls.org\/nc\/triadsoy20\/pboylan\">https:\/\/events.lls.org\/nc\/triadsoy20\/pboylan<\/a><\/p>\n<p>HOG has a team for 3-2-1 Deacon Dash for Down Syndrome.\u00a0 Please consider joining, donating, or BOTH!!\u00a0 <a href=\"https:\/\/dsagws.ezeventsolutions.com\/321Dash\/DashPax\">https:\/\/dsagws.ezeventsolutions.com\/321Dash\/DashPax<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Prayers for those dealing with mental illness.<\/p>\n<p>Prayers for Whirly&#8217;s M.<\/p>\n<p>&nbsp;<\/p>\n<p>YHC took us out.<\/p>\n<p>&nbsp;<\/p>\n<p>Thanks Gents, it was a blast!<\/p>\n<p>&nbsp;<\/p>\n<p>Spamalot<\/p>\n<p>#spamtan<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thick fog covered the Mayhem AO this morning.\u00a0 To think, almost a week ago we had snow, as YHC writes this BackBlast, it is in the 60s.\u00a0 Go figure. &nbsp; At the stroke of 5:30, it was time.\u00a0 So we began.\u00a0 To wit&#8230;.. &nbsp; Mission Statement 5 Core Principles &nbsp; Warm-o-Rama SSH x 15 IC [&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":[83],"tags":[],"class_list":["post-11708","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Spamalot","date":"02\/26\/20","pax":"Splash, Burlap (WD), Van Gogh, Turnover, HOG, Wobegon, High Cotton, Posthole, Sassy, Litterbox (WB), Spamalot (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11708","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=11708"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11708\/revisions"}],"predecessor-version":[{"id":11710,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11708\/revisions\/11710"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11708"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11708"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11708"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}