{"id":12243,"date":"2020-06-01T15:30:10","date_gmt":"2020-06-01T19:30:10","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12243"},"modified":"2021-07-16T14:56:19","modified_gmt":"2021-07-16T18:56:19","slug":"an-easy-day-at-the-country-estate","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/06\/an-easy-day-at-the-country-estate\/","title":{"rendered":"An Easy Day At The Country Estate"},"content":{"rendered":"<hr \/>\n<p><b>Warm-o-rama.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">SSH, Whirlies, Michael Phelps, Spider Merkins<\/span><\/li>\n<\/ul>\n<p><b>Beatdown.<\/b><\/p>\n<p><span style=\"font-weight: 400\">At the top of the hill, do the first exercise.\u00a0 Run the bottom of the hill and do the first ab exercises.\u00a0 Run back to the top of the hill and do the first two exercises.\u00a0 Run to the bottom and the second ab exercise only.\u00a0 Continue this pattern, adding an exercise at the top of the hill each time.\u00a0 Move to the next ab exercise at the bottom of the hill.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Reps &#8211; Exercises<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400\">10 &#8211; Star Burpees<\/span><\/p>\n<p><span style=\"font-weight: 400\">20 &#8211; Iron Mikes \/ Mary Katherines<\/span><\/p>\n<p><span style=\"font-weight: 400\">30 &#8211; Mike Tysons<\/span><\/p>\n<p><span style=\"font-weight: 400\">40 &#8211; Bobby Hurleys<\/span><\/p>\n<p><span style=\"font-weight: 400\">50 &#8211; Hand Release Merkins<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">All exercises x 50<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400\">* Alabama Prom Dates<\/span><\/p>\n<p><span style=\"font-weight: 400\">* Gas Pumps<\/span><\/p>\n<p><span style=\"font-weight: 400\">* Low Flutters<\/span><\/p>\n<p><span style=\"font-weight: 400\">* Box Cutters<\/span><\/p>\n<p><span style=\"font-weight: 400\">* WWIIs<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>FINISHED.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>THOUGHTS.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Palin is doling out prescriptions of Clorox and Tide Pods online.\u00a0 #WorkFromHome<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">TR\u2019s back baby!\u00a0 <\/span><i><span style=\"font-weight: 400\">Although he says he might need to take a couple more days of rest after this morning.<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">For once, YHC is glad that he gets a pitiful amount of air on his jump shot.\u00a0 It makes those awful Bobby Hurleys go all that much quicker.\u00a0 An unnamed member of the PAX called himself out and basically said since he doesn\u2019t jump and he barely bends his knees on the squats, that exercise is more like a hinge bend for him.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">After 3 months off from F3, Litterbox hasn\u2019t lost a step.\u00a0 In fact, he might have gotten faster.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">If Drip smiles this much while in pain, what does it look like when he\u2019s happy?<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Did Manscape get his birth certificate signed at the same hospital as Danny Almonte?\u00a0 No way that dude is a Double Respect.\u00a0 No way.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">As usual, Spam had lots of \u201cfeedback\u201d for the Q while crushing it through many rounds.\u00a0 OK, let\u2019s just say that the suggestions will be taken under advisement \u2026<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The H.O.G. did a sweep of the grounds beforehand on his pre-beatdown meditative run (that means he DOESN\u2019T want any company, Palin) to make sure the Q hadn\u2019t strategically placed any video cameras around.\u00a0 Well duh, we\u2019re in a shopping village.\u00a0 All of the stores have surveillance cameras.\u00a0 All I need to do is hack into them.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The aforementioned EC run didn\u2019t fatigue The H.O.G. one bit.\u00a0 Or if it did, I would hate to see how fast he is on full rest.\u00a0 He was at the front the entire time.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">When the conversation got a bit dull, YHC attempted to poke the bear by asking Spam if Purdue and Butler were the same thing.\u00a0 Spam then spent the next 20 minutes basically trying to convince us that he didn\u2019t care.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">If you\u2019re interested in viewing the Griner family daily schedule, just check out the F3 Google Calendar.\u00a0 Drip has decided to add his family\u2019s events.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Spam considers the 4th F much more important than the first 3.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I\u2019m not entirely sure if all of the PAX completely understood the beatdown instructions this morning.\u00a0 At one point during the workout, YHC was moseying back up the hill from the ab station and saw the guys at the top who were at the exercise station.\u00a0 However, upon closer inspection, all 4 of them were lying face down not moving at all.\u00a0 When YHC finally got to the top and checked the cardboard, it clearly said Hand Release Merkins, so not sure where the miscommunication happened.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">If you want to know how to do a 180 degree hand release clap Manmaker, see Palin.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>ANNOUNCEMENTS.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Drip\u2019s got the Q at Mayhem on Wednesday.\u00a0 I wonder if there will be any Merkins?<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Palin\u2019s got the Q at The Rock Quarry on Thursday.\u00a0 Who will provide the MC if he\u2019s Q?<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">There will be a socially distant 5K put on by the Dash.\u00a0 TR to send out a link.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">There will be an AO challenge sponsored by Jacob Spangler and Associates, marketed by Chris Dyer enterprises.\u00a0 Rumor is that Jacob will buy beers for anyone who completes it.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>PRAYERS.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Our country is a mess right now.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Friend of The H.O.G.s who is going through issues with a stent in his brain.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The H.O.G. took us out in professional style.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-rama. SSH, Whirlies, Michael Phelps, Spider Merkins Beatdown. At the top of the hill, do the first exercise.\u00a0 Run the bottom of the hill and do the first ab exercises.\u00a0 Run back to the top of the hill and do the first two exercises.\u00a0 Run to the bottom and the second ab exercise only.\u00a0 Continue [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,75],"tags":[],"class_list":["post-12243","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-estate"],"acf":{"q":"Zima","date":"6\/1\/20","pax":"Litterbox (WB), Manscape (WD), Drip, Spamalot, The H.O.G., Total Recall, Palin, Zima (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12243","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12243"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12243\/revisions"}],"predecessor-version":[{"id":12318,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12243\/revisions\/12318"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12243"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12243"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12243"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}