Pleasant temps, a light breeze, and a parking lot full of F45ers greeted the 8 PAX that descended upon Bailey Park this morning.\u00a0 All of this was just fine with YHC as the plan for the morning was designed to keep the PAX out of the rain that was in the forecast.\u00a0 No rain, but the plan remained.\u00a0 The parking deck did not.\u00a0 Allez!<\/p>\n
Before we began, the Q commented that the word on the street (aka the Twitter) was that @BlueSteel would be posting this morning.\u00a0 This was particularly exciting as YHC had not seen @BlueSteel since his accident.\u00a0 Although, @PostHole asserted that Mr. Steel would likely arrive a couple minutes late.\u00a0 0530 rolled around and no @BlueSteel.\u00a0 We got on with it, but true to form, the man of the hour arrived and joined the Warm O Rama circle at 0532 sharp. I had a feeling I would get left in the dust at some point in the morning, but when @BlueSteel showed up, all doubt was removed.<\/p>\n
Warm O Rama<\/p>\n
SSH x20 IC<\/p>\n
IW x20 IC<\/p>\n
Abe V x8 IC<\/p>\n
Arm Destroyers (4 arm exercises x15 IC, no break)<\/p>\n
Michael Phelps x15 IC<\/p>\n
Copperhead Squats x10 IC<\/p>\n
Merkins x10 IC<\/p>\n
The THANG<\/p>\n
Lunge walk from Launch to courtyard outside of Incendiary.<\/p>\n
We found a good pillar and started there for….Bearway to Heaven (bear crawl and burpee suicides)<\/p>\n
PAX would bear crawl from the start to the first pillar, perform 7 Burpees and bear crawl back to the start<\/p>\n
Bear crawl from the start to the second pillar, perform 6 Burpees and bear crawl back to the start<\/p>\n
Continue this pattern until the 7th Pillar where only 1 Burpee was performed, then bear crawl back to the start<\/p>\n
Next Up: Lazy DORA<\/p>\n
PAX Partnered up for a standard DORA, but instead of Partner B running in between, they would hold a given exercise while Partner A completed the DORA work.<\/p>\n
100 Merkins – Partner A completed 10 Merkins while Partner B held High Plank, flapjack so Partner B would complete 10 Merkins and Partner A was holding high plank.<\/p>\n
200 LBCs – Partner A: 20 LBCs ; Partner B: Hold 6″ leg lift, flapjack after each set of 20 reps until 200<\/p>\n
300 Squats – Partner A: 25 squats; Partner B: Hold Al Gore, flapjack after each set of 25 reps until 300<\/p>\n
Next Up: Descending Donkeys<\/p>\n
Make our way over to the wall.<\/p>\n
Begin with 10 Donkey Kicks, then hold feet up on wall for a 10 count, then perform 2 Merkins<\/p>\n
Then 9 Donkey Kicks, hold it for 9 count, then 2 Merkins<\/p>\n
8 Donkey Kicks, hold 8 count, 2 Merkins<\/p>\n
7 Donkey Kicks, hold 7 count, 2 Merkins<\/p>\n
Recover was called as we were running out of time (see: YHC was gassed and literally could not go on)<\/p>\n
Lung walk back to launch for 2 minutes of MARY<\/p>\n
MARY<\/p>\n
Freddie Mercs x20 IC<\/p>\n
Low Dolly x10 IC<\/p>\n
Finished<\/p>\n
CoT<\/p>\n
Out of an abundance of caution, we all kept our distance from one another.<\/p>\n
Much was said about the coronavirus, but the general sentiment was: Be smart, be considerate, reach out, wash your hands.<\/p>\n
Prayers for @Lamb Chop’s grandmother moving into a nursing home<\/p>\n
@BlueSteel getting used to his prosthetic<\/p>\n
YHC has the Q at #IS tomorrow<\/p>\n
YHC took us out thanking Him for our blessings, our ability to push each other, and asking for the wisdom to navigate our present challenges with grace.<\/p>\n
NMM<\/p>\n
#TClaps to @Zima who posted with YHC for a 3 mile EC run that included running up Pilot View.\u00a0 That was a mistake. I know that now.<\/p>\n
It only took YHC until 5:30:04 to hit the first QFail when I blanked on the Mission Statement. Nice.<\/p>\n
Was great seeing @BlueSteel out this morning.\u00a0 Earlier suspicion confirmed: he’s still making us all look bad.<\/p>\n
@Lamb Chop provided some interesting insight into some of the “greeting customs” at Reynolds American.<\/p>\n
@Zima observed his usual custom of complaining about all called exercises, but somehow also flew through the DORA’s like a beast.\u00a0 #AlwaysTheVictim<\/p>\n
@Post Hole modified the Bearway portion by doing CRAWL BEARS back and forth (even after YHC told him he didn’t have to do that).\u00a0 That is @Cheesesteak level modification. #Beast<\/p>\n
Speaking of which, @Cheesesteak, true to form, left us all in the dust on the bear crawls.\u00a0 It’s otherworldly how fast that dude is. Maybe one of these days, I’ll call something that actually challenges him.<\/p>\n
@Spicoli was nearly stranded at the AO after he forgot to pick up his keys from where we started the bear crawl nonsense.\u00a0 Fast-acting Q to the rescue. Also, @Spicoli’s post-beatdown group pic taking skills are unmatched in all of F3 Winston Salem…NAY! Dare I say all of F3 Nation!<\/p>\n
Thanks for carrying me through the partner work, @Bevo! #HIM<\/p>\n
As always, it was an honor to lead this group of #HIM today.\u00a0 Lots of uncertainty out there, boys.\u00a0 Let’s lead our families and our communities with love and understanding.<\/p>\n
Thanks for the keys, @Cheesesteak.\u00a0 I gave them to @Spicoli, so there’s no telling where they are.<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Pleasant temps, a light breeze, and a parking lot full of F45ers greeted the 8 PAX that descended upon Bailey Park this morning.\u00a0 All of this was just fine with YHC as the plan for the morning was designed to keep the PAX out of the rain that was in the forecast.\u00a0 No rain, but […]<\/p>\n","protected":false},"author":491,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-11874","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Turnover","date":"3.13.20","pax":"Post Hole , Blue Steel , Spicoli (WD) , Zima , Cheesesteak , Bevo , Lamb Chop (WB) , Turnover (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11874","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11874"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11874\/revisions"}],"predecessor-version":[{"id":11876,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11874\/revisions\/11876"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11874"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11874"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11874"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}