{"id":12166,"date":"2020-05-21T10:12:52","date_gmt":"2020-05-21T14:12:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12166"},"modified":"2020-05-21T10:12:52","modified_gmt":"2020-05-21T14:12:52","slug":"giving-pax-the-stair-treatment-wib","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/05\/giving-pax-the-stair-treatment-wib\/","title":{"rendered":"Giving PAX the Stair Treatment @ WIB"},"content":{"rendered":"<p>PAX: Mutton, Lambchop, Drama Queen, Spicoli, H.O.G., BAM, Burns (QIC)<\/p>\n<p>As pax started to gather in the Publix parking lot, an executive order was issued at 0527 to move us into Phase 2 of our morning by driving across the street to the Piedmont Plaza parking deck.\u00a0 A tweet was sent to alert Spicoli of the change of locale and we got underway.<\/p>\n<p>WoR<\/p>\n<p>Mosey down to the bottom level.\u00a0 SSH, Abe Vigoda, and ISTs all x10 IC.<\/p>\n<p>The Thang<\/p>\n<p>YHC had planned a star workout for today but knew that there was going to be a good chance of inclement weather, so it was easily adopted into a \u201cstair\u201d workout instead.<\/p>\n<p>At floor zero, pax had to do burpees. How many, you ask? As many as they wanted. The gimmick of today\u2019s beatdown is that at all the other floors there were 2 exercises, and pax had to do 5x their burpee total for both exercises. For example, if you did 4 burpees then you would do 20x reps of the exercises. So, after we all did a different number of burpees, we \u201cclimbed the stairs\u201d (ran up the parking deck ramp) to floor 1 where a handmade cardboard sign instructed pax to do merkins and WWIIs. Back down to floor zero for more burpees, then \u201cclimb the stairs\u201d to floor 2 \u2013 don\u2019t repeat floor 1. So on and so forth until you reach the fifth floor, then start over at floor 1<\/p>\n<ul>\n<li>5 \u2013 Carolina dry docks &amp; LBCs<\/li>\n<li>4 \u2013 Lunges (dc) &amp; mountain climbers<\/li>\n<li>3 \u2013 Dips &amp; Freddie mercs<\/li>\n<li>2 \u2013 Jump squats &amp; heels to heaven<\/li>\n<li>1 \u2013 Merkins &amp; WWIIs<\/li>\n<li>0 \u2013 Burpees<\/li>\n<\/ul>\n<p>All pax completed at least 8 floors, with a few making it all the way up the stairs twice.<\/p>\n<p>NMM<\/p>\n<p>HOG and Lambchop started hot out the gate with 10 burpees. The quickly changed their tune<\/p>\n<p>The two respects in attendance &#8211; Mutton and DQ &#8211; showed the rest of us that age is merely a number and doesn\u2019t stop you from being a BEAST.<\/p>\n<p>Fellow birthday boy BAM didn\u2019t contribute his usual MC so he must have really enjoyed what I thought was a deceivingly difficult workout<\/p>\n<p>Spicoli made it on Spicoli time, per usual, and also crushed the beatdown while wearing a smile, per usual.<\/p>\n<p>YHC was \u201cleading from behind\u201d today as I had to spend some time at the beginning of the workout laying out the rest of the weinkes. It was nice to be able to pass pax on the ramps and both offer and receive encouragement during the beatdown.<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements \u2013 YHC has posted the routes for OGs &amp; Tractors on twitter, come join.\u00a0 If not, go to Bevo\u2019s UA which will surely suck (in a good and worth it way).\u00a0 CSAUP nonsense on Memorial Day \u2013 check HOG &amp; Greenspan\u2019s twitters and BOLO for a preblast on the website.<\/p>\n<p>CoT<\/p>\n<p>Prayers for Lambchop\u2019s friend who recently lost a job.<\/p>\n<p>I\u2019ll be keeping these keys for now \u2013 HOG will have them next week so WIBers beware.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>PAX: Mutton, Lambchop, Drama Queen, Spicoli, H.O.G., BAM, Burns (QIC) As pax started to gather in the Publix parking lot, an executive order was issued at 0527 to move us into Phase 2 of our morning by driving across the street to the Piedmont Plaza parking deck.\u00a0 A tweet was sent to alert Spicoli of [&hellip;]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-12166","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Burns","date":"5.21.2020","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12166","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12166"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12166\/revisions"}],"predecessor-version":[{"id":12167,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12166\/revisions\/12167"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12166"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12166"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12166"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}