14 PAX gathered at Bailey Park anticipating the advertised “1000% humidity” and all were thoroughly disappointed by the brisk and perfect weather they were greeted with.<\/p>\n
Warm O Rama<\/p>\n
SSH x20 IC<\/p>\n
Abe Vigoda x6 IC<\/p>\n
Plank \/ Down Dog \/ Calf Stretch<\/p>\n
Plank o Rama<\/p>\n
The THANG<\/p>\n
Short mosey to the sidewalk in front of where everyone parks for Absolution (shout out @Drip)<\/p>\n
Done in an 8 count – 1) Jump feet into hands 2) jump out 3) Right arm down to elbow plank 4) left arm down to elbow plank 5) plank jack legs out 6) plank jack legs in 7) right arm up to regular plank 8) left arm up to regular plank<\/p>\n
We did 10 reps of these, I think.<\/p>\n
Moving on to the Circuits of 7 (Mosey was the mode of transportation between stops unless otherwise noted)<\/p>\n
Corner of Patterson and 5th – 7 WMDs<\/p>\n
Corner of Chestnut and 5th – 7 Bonnie Blair Squats<\/p>\n
Quick break for Tabata<\/p>\n
4 rounds of 20 \/ 20 \/ 10<\/p>\n
Exercise 1: Pullups<\/p>\n
Exercise 2: Low Flutters<\/p>\n
20 seconds of work \/ 20 seconds of work \/ 10 second rest<\/p>\n
Back to the Circuits<\/p>\n
Corner of Church and 5th – 7 Burpees<\/p>\n
Corner of Church and 4th – 7 WMDs<\/p>\n
Corner of Chestnut and 4th – 7 Bonnie Blair Squats<\/p>\n
Corner of Patterson and 4th – 7 Burpees<\/p>\n
*Lunge Walk to Corner of Vine and 4th for 7 WMDs<\/p>\n
Mosey to Amphitheater for another Tabata break<\/p>\n
Same format, different exercises<\/p>\n
Exercise 1: Box Jumps<\/p>\n
Exercise 2: Merkins<\/p>\n
Back to the Circuits<\/p>\n
Parking lot between Vine and Patterson – 7 Bonnie Blair Squats<\/p>\n
Corner of Patterson and 6th – 7 Burpees<\/p>\n
*Bear crawl to corner of 6th and Vine*<\/p>\n
Mosey to Corner of Vine and 7th – 7 WMDs<\/p>\n
**Running out of time**<\/p>\n
Mosey back to Corner of Vine and 6th – 7 Bonnie Blair Squats<\/p>\n
Seating area between Amphitheater and BioMed – 7 Burpees<\/p>\n
YHC had planned to do a few more fun things, Dips being one of them, so I decided to break these out at this point so the PAX wouldn’t miss out<\/p>\n
Mosey back to launch for Mary<\/p>\n Mary consisted of at the very least Cobra Crunches and Low Dollys (there may have been 1 more, but YHC doesn’t recall at the moment)<\/p>\n Finished<\/p>\n COT<\/p>\n Announcements<\/p>\n @$5 is moving tomorrow (6\/13) and has requested (see: Voluntold) everyone to help out.\u00a0 Starting around 8:30am. DM $5 on Twitter for details<\/p>\n Shmedfest – August 28th and 29th<\/p>\n AO Challenge – @Palin will buy you a beer if you finish it. Details to come on Twitter<\/p>\n Prayer Requests<\/p>\n @TruckStop had an interview this week and prayers for ongoing job search<\/p>\n YHC took us out thanking Him for the beautiful weather and for the reminder to be loving and kind in all things.<\/p>\n NMM<\/p>\n Welcome to former FNG @Swingline (Andrew Broughton? Hope I got that right). @SnakeEyes brought him out (albeit probably 10 minutes late….don’t think the Q didn’t see y’all sneaking in the back amidst the onslaught of Pullups). But who are we kidding? Time is just a concept when it comes to F3. Just ask @Spicoli. #SpicoliTime #SwinglineTime.\u00a0 In classic F3 fashion, the name @Swingline has absolutely nothing to do with anything about our former FNG.\u00a0 Here’s how the PAXs’ stream of consciousness went: it was mentioned @Swingline worked in IT –> @Tigger wondered aloud if the character Milton from Office Space worked in IT –> the Milton character was best known throughout the movie for his beloved red stapler –> the brand of said red stapler was Swingline. And there you have it.\u00a0 Admittedly, after going back and listening to the recording from the CoT, YHC latched on pretty hard to the Milton\/Office Space train of thought and kinda commandeered the course of conversation toward the stapler. It sounded like there were some decent options being thrown out in the background, but they were of no consequence.\u00a0 The Q exercised his Q power and made the final call.\u00a0 @Swingline it is.\u00a0 Welcome!<\/p>\n 3 PAX had a serious lapse in judgement when they agreed to meet @Bevo for a “Mile Sprint” EC run.\u00a0 YHC was among them.\u00a0 Undoubtedly the worst part of the morning.<\/p>\n YHC made sure to give copyright and\/or trademark credits to @Drip for the usage of Absolution, but some of the PAX quickly noted that the use (see: overuse) of WMD’s reflected shades of @Drip also.\u00a0 I think that was their polite way of saying I need to do better at coming up with my own stuff. Noted.<\/p>\n YHC does not typically post at #UA, but an ailing calf has prevented me from my usual running routine, so I’ve been able to post at #UA for the last 3 weeks.\u00a0 Always great seeing the #UA regulars, @Tigger being among them.\u00a0 The dude is a riot.\u00a0 Here is an excerpt from his conversation (or at least what I heard of it) with @Swingline as we were taking our tour of 4th and Chestnut:<\/p>\n @Tigger (to @Swingline): “So where are you from?”<\/p>\n @Swingline: “Louisiana.”<\/p>\n @Tigger (Bama Alum): “Oh, ok. Roll Tide.”<\/p>\n Not sure if @Swingline is an LSU Alum, but YHC found the exchange particularly funny.<\/p>\n @VanGogh must have been feeling under the weather because YHC didn’t hear a single “form check” to anyone out there.\u00a0 I hope he’s ok.<\/p>\n BREAKING: @Zima complained before, during, and after the beatdown. I’ll alert the media.<\/p>\n Some serious #Grit was on displayed by @Ziggy and @$5 all morning.\u00a0 They didn’t lead the pack during the mosey (sandbaggers), but they cranked out every single dadgum one of the called exercises\/reps. Beasts.<\/p>\n @Bevo did his box jumps on what appeared to be at least a 48″ concrete planter.\u00a0 I mean…is that even real??<\/p>\n Just in case anyone was wondering, the answer is yes. Yes, @Cheesesteak is still the best bear crawler in all of F3 Winston Salem.\u00a0 He’s also the best site Q of a Friday Bootcamp AO in F3 Winston Salem. #facts<\/p>\n It’s always an honor to lead the #HIM of F3 Winston Salem.\u00a0 Thanks to everyone who posted.<\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" 14 PAX gathered at Bailey Park anticipating the advertised “1000% humidity” and all were thoroughly disappointed by the brisk and perfect weather they were greeted with. Warm O Rama SSH x20 IC Abe Vigoda x6 IC Plank \/ Down Dog \/ Calf Stretch Plank o Rama The THANG Short mosey to the sidewalk in front […]<\/p>\n","protected":false},"author":491,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-12353","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Turnover","date":"6.12.20","pax":"Tonka (WB) , Bevo , Van Gogh , Post Hole , Tigger , Truck Stop , Snake Eyes , (former FNG) Swingline , Cheesesteak , $5 Footlong , Root Canal (WD) , Zima , Ziggy Stardust , Turnover (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12353","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12353"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12353\/revisions"}],"predecessor-version":[{"id":12375,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12353\/revisions\/12375"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12353"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12353"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12353"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}30 Dips\u00a0<\/del> Omaha’d to 35 Dips because because “30 isn’t a multiple of 7”. @VanGogh, ladies and gentlemen.<\/p>\n