{"id":12194,"date":"2020-05-26T12:20:04","date_gmt":"2020-05-26T16:20:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12194"},"modified":"2020-05-26T12:28:33","modified_gmt":"2020-05-26T16:28:33","slug":"heart-racer","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/05\/heart-racer\/","title":{"rendered":"Heart Racer"},"content":{"rendered":"<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>We ran to a corner of the launch lot, did Mountain Climbers x 20, then ran back to the center of the lot.<\/p>\n<p><strong><u>Beatdown<\/u>:<\/strong><\/p>\n<p>Can\u2019t Touch This (to music):\u00a0 every time Hammer says, \u201cCan\u2019t Touch This\u201d, burpee.\u00a0 Every time he says, \u201cBreak it down,\u201d American Hammers until he says, \u201cStop, Hammer time.\u201d\u00a0 For remainder of song, carioca or Apollo Creed back and forth in the parking lot.\u00a0 ~26 burpees.<\/p>\n<p>Mosey to the deck across the street for deconstructed burp ups:<\/p>\n<ul>\n<li>Level 1: Squats x 20<\/li>\n<li>Level 2: Merkins x 20<\/li>\n<li>Level 3: Cobra Humpers x 20<\/li>\n<li>Level 4: Pull Ups x 20<\/li>\n<li>Level 5: Burp Ups x 20<\/li>\n<\/ul>\n<p>Exit parking deck, cross the street.\u00a0 Find some wall for:<\/p>\n<ul>\n<li>Straight-arm Get Ups x 20<\/li>\n<\/ul>\n<p>Mosey up Cherry Street to the corner of Cherry and W 5<sup>th<\/sup>.\u00a0 Have a seat for:<\/p>\n<ul>\n<li>X-Factors (IC) x 20<\/li>\n<li>Cobra Crunch (IC) x 20<\/li>\n<\/ul>\n<p>Mosey east on 5<sup>th<\/sup> to the bus station.\u00a0 Find some wall for:<\/p>\n<ul>\n<li>Captain Morgan\u2019s (Up\/Down balance drill)<\/li>\n<\/ul>\n<p>Mosey across street to Millennium Center:<\/p>\n<ul>\n<li>Mike Tysons x 20<\/li>\n<\/ul>\n<p>Mosey south on Liberty Street to 1 W 4<sup>th<\/sup> sunken courtyard for:<\/p>\n<ul>\n<li>Burpees x 20<\/li>\n<li>Lunges (DC) x 20<\/li>\n<li>Imperial Walkers (DC) x 20<\/li>\n<li>Merkins x 20<\/li>\n<li>Plank Jacks x 20<\/li>\n<li>Squats x 20<\/li>\n<\/ul>\n<p>Continue southward mosey on Main Street to Wells Fargo tower.\u00a0 Find some bench for:<\/p>\n<ul>\n<li>Dips x 20 OYO<\/li>\n<li>Box jumps x 20 OYO<\/li>\n<li>Pickle Pounders x 20 OYO<\/li>\n<li>Flip over for high\/low planks, on Q\u2019s call, x 20<\/li>\n<\/ul>\n<p>Mosey west on 2<sup>nd<\/sup> to the garbage bin ramp at Strollway Garage:<\/p>\n<ul>\n<li>Sprints up to street, mosey back down x 5<\/li>\n<\/ul>\n<p>Mosey west on 2<sup>nd<\/sup> back to launch for two more reps of high\/low planks<\/p>\n<p>Game Over.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Announcements: <\/strong><\/p>\n<ul>\n<li>Van Gogh has UA on Friday; YHC has OGs\/Tractors on Fridays Q.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><u>CoT:<\/u><\/strong><\/p>\n<ul>\n<li>Prayers for those suffering, whether materially, physically, mentally, spiritually.<\/li>\n<\/ul>\n<p>YHC took us out with prayers to the Sky Q from Psalm 90.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><u>Moleskin:<\/u><\/strong><\/p>\n<p>YHC wasn\u2019t sure what, if anything, would be left in the tank after yesterday\u2019s Memorial Day beatdowns.\u00a0 Thus, the plan this morning was very loose:\u00a0 get the heart rate up, keep the heart rate up, and give the pax their money\u2019s worth.<\/p>\n<p>\u201cDon\u2019t you want your speaker?\u201d\u00a0 Zima, as we ran from launch to the corner of the parking lot.<\/p>\n<p>YHC believes that Palin\u2019s mouth is not connected to his respiratory system.\u00a0 No one can talk that much while beating the beatdown down as viciously as he does.\u00a0 Conversely, Mutton just gets it done, quiet and steady.\u00a0 I feel like I\u2019ve written those exact words before.<\/p>\n<p>\u201cNot only is Greenspan calling this junk, he\u2019s <em>acting<\/em> like he\u2019s doing it too!\u201d\u00a0 Paraphrased from Turnover\u2019s actual comment.<\/p>\n<p>Burp Ups were an awful idea.\u00a0 The pax took off and left YHC in the dust.\u00a0 Drip was assigned by them to stay back with YHC and put me under, but, being so nice of a guy, he encouraged YHC instead.<\/p>\n<p>Zima upon YHC bringing the pax to a halt at 5<sup>th<\/sup> and Cherry for mini-Mary:\u00a0 \u201cThis is a trick.\u201d\u00a0 It really wasn\u2019t.\u00a0 It really was YHC\u2019s way of grabbing a blow so that the workout could continue.<\/p>\n<p>Upon announcement of BLIMPS, there was much chattering among the pax.\u00a0 \u201cBLIMPS are for early in a workout.\u201d\u00a0 \u201cYou can\u2019t do that now.\u201d\u00a0 \u201c%&amp;*$!\u201d\u00a0 There were also hints of open rebellion among the pax when they were led down the garbage chute ramp on 2<sup>nd<\/sup> Street for hill sprints.\u00a0 \u201cYou led us all the way around downtown just to get here which is 50 yards from where we launched from!\u201d\u00a0 \u201cYou\u2019re just like Bevo [editor:\u00a0 not nearly as fast as Bevo, but my hair is awesome].\u201d\u00a0 \u201cWe can\u2019t social distance down there.\u201d\u00a0 Courtesy of Cheesesteak, Bam, and Wobegone.\u00a0 Bam\u2019s consistency since the lifting of quarantine is already paying huge dividends.\u00a0 Deep down, he has a soft spot for running too.\u00a0 Way deep down.\u00a0 Cheesesteak also alerted YHC to the presence of an abundance of glass on his passenger side post-CoT.\u00a0 He\u2019s our Mr. Rogers.<\/p>\n<p>Palin got his key back that he left in YHC\u2019s ice chest that was in Turnover\u2019s car.\u00a0 That\u2019s how crazy things got on Memorial Day.\u00a0 Fortunately, he had figured out how to use a screwdriver to get his truck started this morning to join us.<\/p>\n<p>On that note, YHC is thankful that all chose the DRP this morning.\u00a0 Let\u2019s get after it, boys.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama: We ran to a corner of the launch lot, did Mountain Climbers x 20, then ran back to the center of the lot. Beatdown: Can\u2019t Touch This (to music):\u00a0 every time Hammer says, \u201cCan\u2019t Touch This\u201d, burpee.\u00a0 Every time he says, \u201cBreak it down,\u201d American Hammers until he says, \u201cStop, Hammer time.\u201d\u00a0 For remainder [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-12194","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Greenspan","date":"5\/26\/20","pax":"Turnover, Mutton, Drip, Bam, Woebegone, Zima, Cheesesteak, Palin, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12194","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12194"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12194\/revisions"}],"predecessor-version":[{"id":12197,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12194\/revisions\/12197"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12194"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12194"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12194"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}