YHC had only done WIB once, and was all set for a \u201cWIB VQ\u201d one day before the f3 Phase One \u201chiatus\u201d in March. The site-Q managed to get me back on the docket, and I knew some of the heavy hitters would probably be posting and tried to come up with a worthy beatdown. Arriving at the Publix parking lot early to set up the circuits YHC had trouble figuring out the ideal placement. Just in time, H.O.G., Litterbox and Rootcanal appeared, and after some running around in the Gloom helped me get it all set up. BAM and Starfish were smiling in anticipation of a \u201cpleasant\u201d workout.\u00a0 Quick warm-o-rama and we were off to the races.<\/p>\n
Warm-o-Rama<\/p>\n
SSH<\/p>\n
Leg Stretches<\/p>\n
Arm Swirly Things<\/p>\n
Seal Claps<\/p>\n
Overhead Claps<\/p>\n
Whirlys<\/p>\n
THE THANG:<\/span><\/p>\n Pain Stations:<\/p>\n Increase by 5 each time a circuit is completed: 5-10-15-20-25 then 20-15, etc.<\/p>\n #1<\/p>\n Merkins<\/p>\n Squats<\/p>\n American Hammers<\/p>\n #2<\/p>\n Wide Merkins<\/p>\n Jump Squats<\/p>\n Heels to Heaven<\/p>\n #3<\/p>\n Diamond Merkins<\/p>\n Lunges each leg<\/p>\n Freddy Mercury\u2019s<\/p>\n #4<\/p>\n Carolina Dry Docks<\/p>\n Jump Tucks<\/p>\n LBCs<\/p>\n Finish at 6:15<\/p>\n NMM<\/span><\/p>\n Given YHC\u2019s limited experience with WIB he perused a number of backblasts and with some tweaking came up with the circuits. However, he quickly realized it was harder than it looked, and soon felt like Coyote getting slammed by a bunch of Roadrunners. YHC was also especially pleased to see the looks of pain on the faces of the heavy-hitters upon completion (everyone else). In typical f3 fashion it somehow all got related to the ‘perfect country song’ (You Never Even Called Me By My Name). All were curious about creator of the original beatdown, who will remain the The PAX-Who-Shall-Not-Be-Named (aka #Voldepax).<\/p>\n <\/p>\n ANNOUNCEMENTS<\/span><\/p>\n Put August 28-29 on the calendar for the upcoming Schmedfest, see H.O.G. for more information on plans.<\/p>\n Look for an invite from Hoptoberfest for an upcoming Monday Conversation on recent events and ways that interested PAX can respond.<\/p>\n Also to reach out to our brothers who may be going through difficulties and to show our solidarity with them.<\/p>\n PRAYER REQUESTS<\/span><\/p>\n For our country and all those dealing with stress and difficulties during these trying times.<\/p>\n <\/p>\n Super impressed at the strong push by every single PAX \u2013 getting to start out the day with you men always energizes the day and inspires me to be better in every way. Thanks for the keys, Burns!<\/p>\n","protected":false},"excerpt":{"rendered":" YHC had only done WIB once, and was all set for a \u201cWIB VQ\u201d one day before the f3 Phase One \u201chiatus\u201d in March. The site-Q managed to get me back on the docket, and I knew some of the heavy hitters would probably be posting and tried to come up with a worthy beatdown. […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,84],"tags":[],"class_list":["post-12286","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-wib"],"acf":{"q":"Ziggy Stardust","date":"6\/4\/20","pax":"H.O.G., Litterbox (WB) , RootCanal (WD) , BAM, Starfish, Burns, Honey Badger, Mutton, Drama Queen, Ziggy Stardust (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12286","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12286"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12286\/revisions"}],"predecessor-version":[{"id":12290,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12286\/revisions\/12290"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12286"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12286"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12286"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}