{"id":12381,"date":"2020-06-15T22:42:28","date_gmt":"2020-06-16T02:42:28","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12381"},"modified":"2020-06-15T22:42:28","modified_gmt":"2020-06-16T02:42:28","slug":"the-phoenix-week-2-covid-19","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/06\/the-phoenix-week-2-covid-19\/","title":{"rendered":"The Phoenix Week 2 &#8211; COVID-19"},"content":{"rendered":"<p><b>Warm-o-rama.<\/b><\/p>\n<ul>\n<li>SSH, Michael Phelps, Abe Vigoda, IST<\/li>\n<\/ul>\n<p><b>Beatdown.<\/b><\/p>\n<p>A weight was required.\u00a0 A cinder block was recommended, but the PAX chose any weight they felt was sufficient.<\/p>\n<p>&nbsp;<\/p>\n<p>All exercises were to be performed for 19 reps.<\/p>\n<p>&nbsp;<\/p>\n<p><b>C &#8211; <\/b>Curls on Knees<\/p>\n<p><b>O &#8211;<\/b> Overhead Squats (<i>weight held overhead<\/i>)<\/p>\n<p><b>V &#8211; <\/b>Vault Burpees (<i>the jump portion of the burpee is to be executed as vertical side hop over the weight in one direction and then reversed for the subsequent rep<\/i>)<\/p>\n<p><b>I &#8211; <\/b>In-N-Outs<\/p>\n<p><b>D &#8211; <\/b>Derkins (<i>feet on the weight<\/i>)<\/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>Round #3 [Final Round] of the COVID-19 vaccine trials to be held on July 27.\u00a0 We\u2019re getting closer to a cure.\u00a0 Fantastic progress was made today.\u00a0 The new goal is 8 complete rounds plus all of the exercises in Round 9.\u00a0 That is almost a full two round improvement from last time.\u00a0 F#*king WOW!<\/li>\n<li>Drip claims we\u2019re even.\u00a0 I\u2019m not so sure though.\u00a0 I think I still owe him a few beatdowns for what he did to us at Mayhem (#TheAnesthetist), then at Impossible Situation.<\/li>\n<li>As the WB, Tarheel respected his elders and didn&#8217;t hurt their feelings by pretending the workout was difficult for him.\u00a0 He busted his ass to make sure the next closest in age didn\u2019t lap him though.\u00a0 Gave it all he had.\u00a0 Established a great baseline.\u00a0 Can\u2019t wait to see what he throws down in July.<\/li>\n<li>Greenspan claimed he hasn\u2019t wanted to vomit like that during a workout since #IronPAX.\u00a0 Sound familiar to anyone?<\/li>\n<li>Unbelievable.\u00a0 As usual, Sir Drip was his usual jovial self, smiling his way through the beatdown as the rest of us were gasping for air.\u00a0 I don\u2019t know how he does it.\u00a0 Even I was cursing out the Q this morning.<\/li>\n<li>In true leadership fashion, Greenspan showed what the Phoenix is all about by besting his previous COVID-19 performance by an entire round (not easy!).\u00a0 \u201cIt doesn\u2019t get easier.\u00a0 You just get better.\u201d<\/li>\n<li>Pure and utter domination by #ManHands this morning.\u00a0 Not only does the big guy outweigh everyone else by a significant margin, but he actually made the exercises HARDER by doing more than what the Q had called for.\u00a0 I was hoping that his form would suck to provide me with some solace as to why I was so far behind, but sadly that wasn\u2019t the case.\u00a0 He was just better.\u00a0 I guess a multi-year hiatus from F3 and working out indoors at the Y really does pay off.\u00a0 Whether he knows it or not, he\u2019s doing #IronPAX this year.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>ANNOUNCEMENTS:<\/b><\/p>\n<ul>\n<li>Shmedfest: August 28 &#8211; 29.\u00a0 In the post-fact world we live in, I can safely say that H.O.G. and Greenspan will be running to each AO in the #DashPAX and doing a beatdown every hour on the hour.\u00a0 #TruthDoesntMatterAnymore<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>PRAYERS.<\/b><\/p>\n<ul>\n<li>Greenspan took us out.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Zima Out.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-rama. SSH, Michael Phelps, Abe Vigoda, IST Beatdown. A weight was required.\u00a0 A cinder block was recommended, but the PAX chose any weight they felt was sufficient. &nbsp; All exercises were to be performed for 19 reps. &nbsp; C &#8211; Curls on Knees O &#8211; Overhead Squats (weight held overhead) V &#8211; Vault Burpees (the [&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":[112,76],"tags":[],"class_list":["post-12381","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-outhouse"],"acf":{"q":"Zima","date":"6\/15\/20","pax":"Greenspan, Tarheel (WB), Drip (WD), Man Hands (Kotters), Zima (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12381","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=12381"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12381\/revisions"}],"predecessor-version":[{"id":12382,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12381\/revisions\/12382"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12381"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12381"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12381"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}