{"id":11828,"date":"2020-03-09T19:06:14","date_gmt":"2020-03-09T23:06:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11828"},"modified":"2020-03-09T19:10:16","modified_gmt":"2020-03-09T23:10:16","slug":"follow-the-lights-at-the-outhouse","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/follow-the-lights-at-the-outhouse\/","title":{"rendered":"Follow The Lights at the Outhouse"},"content":{"rendered":"<p>Personally, YHC spent the weekend in Ashville sampling the most popular locally produce export and eating at kid-unfriendly (kid hostile?) restaurants with the M. Delightful. Try the Porter at Greenman and the Thai Peanut Noodle Bowl at Blue Dream Curry House. Time to burn it off at the Outhouse. EC runners in, all circled up with their bells, blocks, and dumbells, let&#8217;s go.<\/p>\n<p>&nbsp;<\/p>\n<p>Warm-o-Rama<\/p>\n<ul>\n<li>Side Straddle Hop<\/li>\n<li>Imperial Walkers<\/li>\n<li>Abe Vigoda<\/li>\n<li>Arm Swirly Things forward and backward<\/li>\n<li>Seal Clap<\/li>\n<li>Overhead Clap<\/li>\n<li>Mosey around the track<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em>The Thang:<\/em><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">4 lights set up around the \u201cTrack\u201d Each cone had a card with 4 exercises.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">Partner up.<\/span><\/li>\n<li><span style=\"font-weight: 400\">Spread out at lights.<\/span>\n<ul>\n<li><span style=\"font-weight: 400\">A: 10 reps each exercise, keep cycling through.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">B: lap<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span style=\"font-weight: 400\">Once both pax have run and done reps, on to next light. Keep going till 606<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Light One<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kettle Bell Swings<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curls<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Skull Crushers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Overhead Press<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><strong>Light Two<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">LBC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heels to Heaven<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">American Hammer<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Freddy Mercury<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><strong>Light Three<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Alternating Lunges<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Monkey Humpers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Toy Soldiers<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><strong>Light 4<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Wide Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ranger Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Burpees<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><em><span style=\"font-weight: 400\">Mary:<\/span><\/em><\/p>\n<ul>\n<li>WW2 Sit-Ups, 20 IC<\/li>\n<li>Penguin Crunch, 20 IC<\/li>\n<li>Merkins, 10 OYO<\/li>\n<\/ul>\n<p>Repeat-O X 3<\/p>\n<p>Done!<\/p>\n<p>&nbsp;<\/p>\n<p><em>Announcements:<\/em><\/p>\n<ul>\n<li>Greenspan on the Q at Mayhem this week<\/li>\n<li>Tradition: Spam has lunch bunch this Friday, 1145 Finnigans Wake. Don&#8217;t miss it.<\/li>\n<\/ul>\n<p><em>Prayer Requests:<\/em><\/p>\n<ul>\n<li>None spoken aloud.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Tar Heel (sporting his best Wolfpack hoodie, naturally) brought out Simon. Naming is such an experience. We got to Croissant fast, but the distance was long. He likes to bike? Lance Armstrong? Tour De France? French food? Croissant? Did you follow that? YHC did not either. But I dig it&#8211; great name, either way. Welcome. Remember&#8211;it could have been Testical.<\/p>\n<p>Respect to Turnover and Greenspan. Not ones to brag, but know their EC run pace was way sub-8. Well done, boys.<\/p>\n<p>Thanks for the keys, Greenspace. A favorite AO and an honor to lead.<\/p>\n<p>Avenge me*,<\/p>\n<p>Wobegon<\/p>\n<p>*Someone misheard something that sounded like &#8220;Avenge me!&#8221; during Name-o-Rama. It got a big laugh. Really should have leaned into it and made Crossaint &#8220;Avenger&#8221; instead. YHC may name this routine &#8220;The Avenger&#8221; in tribute.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Personally, YHC spent the weekend in Ashville sampling the most popular locally produce export and eating at kid-unfriendly (kid hostile?) restaurants with the M. Delightful. Try the Porter at Greenman and the Thai Peanut Noodle Bowl at Blue Dream Curry House. Time to burn it off at the Outhouse. EC runners in, all circled up [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-11828","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Wobegon","date":"3-9-2010","pax":"Spam-A-Lot (WD), Bevo, Huckleberry, Winkelvoss, Turnover, Greenspan, Tar Heel (WB), FNG Simon now Croissant"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11828","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11828"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11828\/revisions"}],"predecessor-version":[{"id":11837,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11828\/revisions\/11837"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11828"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11828"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11828"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}