{"id":11802,"date":"2020-03-06T15:27:32","date_gmt":"2020-03-06T19:27:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11802"},"modified":"2020-03-06T15:27:32","modified_gmt":"2020-03-06T19:27:32","slug":"winston-wakes-you-up","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/winston-wakes-you-up\/","title":{"rendered":"Winston Wakes You Up"},"content":{"rendered":"

Winston Wakes You Up<\/span><\/i>.\u00a0 Either that\u2019s the new Channel 11 News Morning Show or the #Assaulters want to talk to Allen Joines about a new slogan for the city.\u00a0 It\u2019s got to be annoying living by the railroad tracks when a train rolls through before 6 am each morning, right?<\/span><\/p>\n

 <\/p>\n

WARM-O-RAMA.<\/b><\/p>\n

SSH, Michael Phelps, Abes, Hillbillies<\/span><\/p>\n

 <\/p>\n

BEATDOWN.<\/b><\/p>\n

Head over to the coal pit.\u00a0 The idea was to go from station to station and complete all of the exercises 10 times.\u00a0 After the 5th station, run back to the first station and repeat the circuit until time runs out.<\/span><\/p>\n

 <\/p>\n\n\n\n\n\n\n\n
Station 1\u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0<\/span><\/td>\nPullups<\/b><\/td>\n<\/tr>\n
Station 2<\/span><\/td>\nHand Release Mike Tysons
\n<\/b>180\u00b0 Burpees
\n<\/b>Crunches
\n<\/b>WMDs<\/b><\/td>\n<\/tr>\n
Station 3<\/span><\/td>\nSuperman Burpees
\n<\/b>Knee Tuck Jumps
\n<\/b>Carolina Dry Docks
\n<\/b>Pickle Pounders<\/b><\/td>\n<\/tr>\n
Station 4<\/span><\/td>\nLieutenant Dans
\n<\/b>Spider Merkins
\n<\/b>Mountain Climbers
\n<\/b>Box Cutters<\/b><\/td>\n<\/tr>\n
Station 5<\/span><\/td>\nStar Jump Burpees
\n<\/b>Imperial Stormtroopers
\n<\/b>Ranger Merkins
\n<\/b>Hells to Heaven<\/b><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

The PAX were instructed to stick together for the first lap, but then were released to fly on their own for the remaining laps.\u00a0 However, even though BAM self-titled himself the \u2018Flesh Anchor\u2019, it would be more accurate to proclaim that there were 8 Flesh Anchors because the group chose to remain as a single, cohesive unit throughout the entirety of today\u2019s proceedings.\u00a0 #IronSharpensIron. It could have been due to the spectacular camaraderie or because we needed safety in numbers when passing by F45. Don\u2019t mess with those Millennial girls in Yoga pants who are in a rush to grab a Grass Fed Soy Medium Large Mocha Latte Grande (as you can see, I\u2019ve never ever ordered coffee from Starbucks).\u00a0 They\u2019ll cut a bitch.\u00a0<\/span><\/p>\n

 <\/p>\n

MARY.<\/b><\/p>\n

Crunchy Frog x 15 IC
\n<\/span>Low Dollies x 23 IC<\/span><\/p>\n

 <\/p>\n

FINISHED.<\/b><\/p>\n

 <\/p>\n

RANDOM THOUGHTS.<\/b><\/p>\n

This workout was recycled from a WIB that YHC led previously, but over at Calvary.\u00a0 Although yesterday\u2019s WIBbers correctly guessed that YHC would redo this workout, YHC would not confirm that nugget of information with them at the time.\u00a0 Cautiously, not a single one of them showed up for today\u2019s beatdown. They avoided it like COVID-19.<\/span><\/p>\n

Only one customer this morning (other than the Q) was a repeat offender from the last iteration of the workout, but he failed to remember doing it.\u00a0 Either that is due to his advanced age (hint: he was this morning\u2019s War Daddy) or more likely, he wisely buried it deep in the recesses of his memory.<\/span><\/p>\n

Do I really have to type this in every backblast for each workout that Cheesesteak attends?\u00a0 Does he have a hearing problem? Or maybe he doesn\u2019t have a firm grasp on the English language?\u00a0 Has he not extensively studied the <\/span>F3 Exicon<\/span><\/a>?\u00a0 JUST WHAT THE HELL EXERCISE IS HE DOING NOW?\u00a0 Although whatever weird-ass contortion or exercise that he puts his body through, he does it with perfect form.\u00a0 \u201cCheesesteak, he knows nothing else other than perfect form.\u201d<\/span><\/p>\n

Most of the mumble chatter was drowned out by the passing freight train.\u00a0 Sorry Post Hole. I saw your lips moving, but I just couldn\u2019t hear all of those nice words you were saying to me.<\/span><\/p>\n

Can we all agree to stick to the F3 Lexicon definition of \u2018Flesh Anchor\u2019 rather than whatever potty-mouthed terms were coming out of Lambchop?<\/span><\/p>\n

Fokker wants to know why I hate my shoulders so much.\u00a0 Good question. I\u2019ll get back to you on that.<\/span><\/p>\n

Is it better to do the called exercise – hard as it may be – with slightly less-than-perfect form or do a completely different exercise with closer-to-perfect form?\u00a0 See Cheesesteak for a healthy debate.<\/span><\/p>\n

Lambchop went all John Nash on us by calculating how many exercises we accomplished station-by-station.\u00a0 However, we did not quite reach his threshold for Merkins and certainly couldn\u2019t compete with any of Mutton\u2019s Burpee-xtravaganzas.<\/span><\/p>\n

Cheesesteak\u2019s Gas Group tried a new breakfast place today, Grill-Ville.\u00a0 If you had shown up, I\u2019m sure he would have bought you breakfast, or maybe at least covered the tip.<\/span><\/p>\n

This is not meant to be a detrimental statement in any way.\u00a0 I just feel it needs to be noted somewhere in print to prove he\u2019s human.\u00a0 But this morning, I actually saw Sir Drip struggle with a Merkin. The purveyor of Merkins himself, finally showed he is capable of physical hardship.\u00a0 Either that or he was putting on a highly convincing theatrical performance to make the rest of us feel better. Maybe he can take over-acting lessons from Beverly (just kidding).<\/span><\/p>\n

 <\/p>\n

ANNOUNCEMENTS.<\/b><\/p>\n

Day 5 of #ZimaWeek2020 continues on Saturday with the Convergence and an EC Run.<\/span><\/p>\n

Convergence<\/span><\/a> tomorrow (Saturday) at Jamison Park at 7am.<\/span><\/p>\n

Multiple options for EC runs before the Convergence.\u00a0 4ish mile run launches at 6am. 7 mile version might launch at 5:45am.<\/span><\/p>\n

Lunch Bunch at 11:45 today at Putters.<\/span><\/p>\n

Jar Jar and Fokker are in a band, <\/span>The Pharaoh Sisters<\/span><\/a>.\u00a0 They are playing at Gas Hill on March 26.\u00a0 Buy tickets <\/span>here<\/span><\/a>.\u00a0 F3 discount????<\/span><\/p>\n

 <\/p>\n

PRAYERS.<\/b><\/p>\n

Homeless shelters.<\/span><\/p>\n

Overflow shelters.<\/span><\/p>\n

 <\/p>\n

Fokker took us out with such grace that it\u2019s almost like he\u2019s done it before.<\/span><\/p>\n

 <\/p>\n

Cheesesteak, I left the keys inside of the F45 gym.\u00a0 You\u2019ll have to pay $163 to go get them though.<\/span><\/p>\n

 <\/p>\n

Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Winston Wakes You Up.\u00a0 Either that\u2019s the new Channel 11 News Morning Show or the #Assaulters want to talk to Allen Joines about a new slogan for the city.\u00a0 It\u2019s got to be annoying living by the railroad tracks when a train rolls through before 6 am each morning, right?   WARM-O-RAMA. SSH, Michael Phelps, […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,91],"tags":[],"class_list":["post-11802","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Zima","date":"3\/6\/20","pax":"Mutton (WD), Drip, Lambchop (WB), BAM (self-proclaimed \u2018Flesh Anchor\u2019), Fokker, Post Hole, Cheesesteak, Zima (Q all week)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11802","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11802"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11802\/revisions"}],"predecessor-version":[{"id":11812,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11802\/revisions\/11812"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11802"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11802"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11802"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}