{"id":11878,"date":"2020-03-13T15:32:54","date_gmt":"2020-03-13T19:32:54","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11878"},"modified":"2020-03-13T15:32:54","modified_gmt":"2020-03-13T19:32:54","slug":"the-halfpipe","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/the-halfpipe\/","title":{"rendered":"THE HALFPIPE"},"content":{"rendered":"<p>Sorry for the delay.<\/p>\n<p>PAX: Bevo, Drip, Tar Heel, Snooki, Red Barron, Palin, Focker, Lamb Chop, Razzi, H.O.G.\u00a0 (And late addition of Tooth Ache\/Spit Cup)<\/p>\n<p>On this day, all of the Pax joined in an F3 version of the X Games.\u00a0 If you are wondering if we used skateboards&#8230;you were definitely wrong but I appreciate the credit that I would offer that kind of challenge.<\/p>\n<p>The Thang:<\/p>\n<p>Warm-a-Rama:\u00a0 YHC decided to skip SSHs and now knows why that was a bad idea.\u00a0 The wheels came completely off with the chatter and count.\u00a0 One had to know it could only go up from there.\u00a0 Mosey over to the track area for explanation of what was to come.<\/p>\n<ul>\n<li>First, Jail Break up the Intimidator to the first street.<\/li>\n<li>Mosey back down and across the playground, across the track and up to the Pull Up Bars.<\/li>\n<li>Do 10 Full Extension Pull-ups OR 5 Negatives (from top of pull up, slowly lower over a 4 second span)<\/li>\n<li>Mosey down to track and plank till 6 arrives<\/li>\n<li>Mosey back over to the Intimidator and REPEAT<\/li>\n<li>20 Minute AMRAP<\/li>\n<\/ul>\n<p>If you were to look at the elevation and the straight shot of the run, this was virtually a Halfpipe of sorts!<\/p>\n<p>Once we finished that, Palin hollers at a guy on the track and suggested he join us.\u00a0 AND FOR THE FIRST TIME THAT I HAVE SEEN, the guy said YES.\u00a0\u00a0Later found out this was no FNG, but was actually invited out a long time ago by Root Canal&#8230;Spit Cup\/Tooth Ache (he could not remember).\u00a0 But may have quickly regretted it, as we started a 10 minute EXTREME Tabata of Abs.<\/p>\n<ul>\n<li>1 minutes ON of Abs and 10 second rest<\/li>\n<li>To name a few exercises:\u00a0 Pickle Pounders, Freddy Merc, Peter Parkers, Low Flutter, WW2 and Penguin Crunch to name a few.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Then we moseyed back over to PLot for COT.\u00a0 Not a lot of announcements or prayer:<\/p>\n<ul>\n<li>Prayer for Newborns<\/li>\n<li>Prayer for Lamb Chops G-Ma<\/li>\n<li>All those battling depression and substance abuse<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Sorry for the delay. PAX: Bevo, Drip, Tar Heel, Snooki, Red Barron, Palin, Focker, Lamb Chop, Razzi, H.O.G.\u00a0 (And late addition of Tooth Ache\/Spit Cup) On this day, all of the Pax joined in an F3 version of the X Games.\u00a0 If you are wondering if we used skateboards&#8230;you were definitely wrong but I appreciate [&hellip;]<\/p>\n","protected":false},"author":241,"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-11878","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Bevo (Donny Wilson)","date":"03\/11\/2020","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11878","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\/241"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11878"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11878\/revisions"}],"predecessor-version":[{"id":11879,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11878\/revisions\/11879"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11878"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11878"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11878"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}