{"id":12228,"date":"2020-05-29T16:43:57","date_gmt":"2020-05-29T20:43:57","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12228"},"modified":"2020-05-29T17:38:11","modified_gmt":"2020-05-29T21:38:11","slug":"more-stardust-for-ziggys-birthday","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/05\/more-stardust-for-ziggys-birthday\/","title":{"rendered":"More Stardust for Ziggys Birthday!"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">YHC had such a blast on Wednesday, partying with Truckstop, Root Canal, and Razzie, that it was decided late Wednesday afternoon that we would be doing this again. Many PAX missed out on the fun due to the surprise party after all\u2026\u00a0 And why not incorporate a few changes to keep it exciting, just incase any of the original 3 would post. Much to my surprise, 75% of the original party animals showed up (You were missed, Razzie)! They were none too pleased to repeat, but didn\u2019t complain as much as the other 7 PAX who thought they lucked out in missing it the first time around.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b><span style=\"font-weight: 400;\">SSH x 20 IC<\/span><\/b><\/li>\n<li><span style=\"font-weight: 400;\">Abe Vigoda x 12 IC<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Copperhead Squats x 12 IC<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mosey to 4th &amp; Vine Street<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">STARDUST &#8211; Perform<\/span><span style=\"font-weight: 400;\"> 58 reps OYO of the following exercises after running backwards uphill 100M to Bowman Gray Statue, or Bear Crawling 100M back down hill to 4th &amp; Vine intersection. Pick up 6 or Al-Gore after each trip and\/or exercise.<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><b>S<\/b><span style=\"font-weight: 400;\">quat Jump<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>T<\/b><span style=\"font-weight: 400;\">-Merkin (Hand Release &amp; Out to sides)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>A<\/b><span style=\"font-weight: 400;\">merican Hammers (DC)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>R<\/b><span style=\"font-weight: 400;\">everse Lunges (DC)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>D<\/b><span style=\"font-weight: 400;\">iamond Merkins<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>U<\/b><span style=\"font-weight: 400;\">p\/Downs <\/span><del><span style=\"font-weight: 400;\">Sit-<\/span><b>U<\/b><span style=\"font-weight: 400;\">ps<\/span><\/del><span style=\"font-weight: 400;\"> (basically a burpee with no jump)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>S<\/b><span style=\"font-weight: 400;\">ide Straddle Hop (DC) <del><strong>S<\/strong>quats<\/del><\/span><\/li>\n<li style=\"font-weight: 400;\"><b>T<\/b><span style=\"font-weight: 400;\">ap your Shoulders Plank (DC)<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Low flutter x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Heels to the Heavens x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Low Flutter x 15 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Zima has the Q at IS tomorrow<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out, lifting up prayers for our city, state, and nation; asking that we may overcome fear, hate and prejudice, and asking for healing for the Floyd family and peace in Minneapolis. Asking we go into our day as leaders in our home, workplace and community.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Turnover joined YHC for a @Burns provided 5K EC route at 0500. @Zima joined us perfectly at the 1 mile mark having just missed us. @Burns missed out for good reason &#8211; feeding his boys!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Only .9 miles this go-round, but overall I\u2019d say that was tougher.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">After seeing how fast we were moving, the Up\/Downs were reinserted into the workout. A tough call to make for YHC, as it was definitely the worst part of the beatdown.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Given the shorter uphill climb, the idea became that 4x 100M bear crawl downhill would make up for the change, annnnnd it did.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Once again the blame was pointed at @Ziggy\u2026 the PAX didn\u2019t buy it this time though.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC forgot to add the +1 per @Razzie\u2019s Twitter request. #QFail<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">I was probably more glad to see @Truckstop and @Root Canal than they were to see me, but those men didn\u2019t act sore or tired one bit from Wednesday. Both kept smiles on their faces all morning.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lots of MC regarding form from @Lambchop, since when did he become more particular about it than YHC?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Other notable MC included @Zima stating we would be comparing each other\u2019s manhood tomorrow (by the weight we use), which drew many interesting comments from @Lambchop.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lots of head shaking from @Turnover this morning, second guessing his choice this morning. A brief chuckle was seen from him when YHC called @Zima an SOB (in a perfect Ron Burgundy voice) though, so that was probably his highlight of the workout.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Zima was very vocal about his distaste for YHCs change to Bear Crawls\u2026 even gave a good play on words with \u201cThe Tortoise and the Bear\u201d &#8211; future workout title???<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Cheesesteak I\u2019m sure earned the stamp of approval from Lambchop\u2019s form police, dude was on point.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nice to meet @Tigger and @Poncho for the first time. YHC had heard of both their names previously so it\u2019s nice to put a face to the name!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Tigger uttered \u201cThis is my nightmare\u201d when YHC led him to believe it would be high distance&#8230; I am not sure if he thinks what we did was better though.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Poncho correctly called the SSH modification, but seated body destroyers was also guessed.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Posthole, ever reliable to show up at UA showed the least distaste for our beatdown, but maybe he\u2019s just being polite. He mentioned a 2-mile 66 burpee workout he has been doing in his neighborhood while in quarantine, and YHC thinks it\u2019s paying off bigtime.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@RedBaron was leading the charge on our backwards runs and powering through our Merkins. Dude is strong! He has the Q at UA next week!!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks for the honor to lead, @Cheesesteak, I appreciate your leadership as Site-Q! And thanks to the PAX for posting, a pleasure to be amongst such fine company!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">VG<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; YHC had such a blast on Wednesday, partying with Truckstop, Root Canal, and Razzie, that it was decided late Wednesday afternoon that we would be doing this again. Many PAX missed out on the fun due to the surprise party after all\u2026\u00a0 And why not incorporate a few changes to keep it exciting, just [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[102],"class_list":["post-12228","post","type-post","status-publish","format-standard","hentry","category-urban-assault","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"05\/29\/2020","pax":"Cheesesteak, Zima, Turnover, Tigger, Poncho, Red Baron, Posthole, Lambchop, Truckstop (WB), Root Canal (WD), Van Gogh (QIC)\u00a0"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12228","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12228"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12228\/revisions"}],"predecessor-version":[{"id":12231,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12228\/revisions\/12231"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12228"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12228"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12228"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}