{"id":12552,"date":"2020-07-12T16:38:32","date_gmt":"2020-07-12T20:38:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12552"},"modified":"2020-07-12T16:38:32","modified_gmt":"2020-07-12T20:38:32","slug":"exceeding-expectations-at-purgatory","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/07\/exceeding-expectations-at-purgatory\/","title":{"rendered":"Exceeding Expectations at Purgatory"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"Drowning Pool - Bodies\" width=\"1170\" height=\"878\" src=\"https:\/\/www.youtube.com\/embed\/04F4xlWSFh0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>Week long hype on Twitter?\u00a0 Check.<\/p>\n<p>Humidity off the charts?\u00a0 Check.<\/p>\n<p>Burpees?\u00a0 Check.\u00a0 (you read that correct)<\/p>\n<p>&nbsp;<\/p>\n<p>As the Pax gathered for the beginning of yesterday&#8217;s beatdown, &#8220;The Ecstasy of Gold&#8221; by the late Ennio Morricone played.\u00a0 While timely, as he passed away last week, it is also the song the Metallica walks out to while touring.\u00a0 It starts slowly and builds and builds.<\/p>\n<p>&nbsp;<\/p>\n<p>As the last notes faded, the Mission Statement and 5 Core Principles were stated.\u00a0 Time to get down to business.<\/p>\n<p>&nbsp;<\/p>\n<p>Warm-o-Rama<\/p>\n<p>SSH x 20, Mosey lap around parking lot, Alt. Shoulder taps x 20, Low flutter x 15, IST x 20 (lots of change of pace and staring right at Zima), Merkins x 10, Overhead claps x 20\u00a0 (ALL IC)<\/p>\n<p>&nbsp;<\/p>\n<p>TABATA TIME<\/p>\n<p>45 seconds on, 15 rest for:<\/p>\n<p>The &#8220;Spamalot&#8221; &#8211; Start with R leg back, L arm extended.\u00a0 Bring R knee up and L arm down until they meet.\u00a0 Repeat as fast as possible.<\/p>\n<p>The Spamalot &#8211; L leg to R arm.<\/p>\n<p>Burpees<\/p>\n<p>Copperhead squats<\/p>\n<p>Hand release Merkins<\/p>\n<p>Jump Squats<\/p>\n<p>Apollo Onos<\/p>\n<p>Squat Pulses<\/p>\n<p>&nbsp;<\/p>\n<p>&#8220;Bodies Hit the Floor&#8221;<\/p>\n<p>The song &#8211; &#8220;Bodies&#8221;<\/p>\n<p>The artist &#8211; Drowning Pool<\/p>\n<p>Assume plank position.\u00a0 Every time &#8220;let the bodies hit the floor&#8221; is said &#8211; perform a donkey kick.\u00a0 Every time a number is said, do a merkin.\u00a0 Keep in Plank Position at all other times.\u00a0 Song length is 3:22.\u00a0 20ish donkey kicks, and about 16 merkins.\u00a0 Heart rate was racing!<\/p>\n<p>&nbsp;<\/p>\n<p>To the front of the school, form a line parallel to Polo road.<\/p>\n<p>R leg hop to middle of parking lot.\u00a0 Return using R leg hop.<\/p>\n<p>L leg hop to middle of parking lot.\u00a0 Return using L leg hop.<\/p>\n<p>Lunge walk to middle of parking lot, and return lunge walking.<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to Rock pile.\u00a0 Get a small, medium, and large rock.<\/p>\n<p>Pick up large rock, carry to wall of school.\u00a0 Leave it there.<\/p>\n<p>&nbsp;<\/p>\n<p>Return to remaining 2 rocks.\u00a0 With medium rock, assume low squat position and perform OHP x 15, IC.<\/p>\n<p>Skull crushers x 15 IC<\/p>\n<p>Low squat position and perform curls x 15 IC<\/p>\n<p>Swap out for small rock.\u00a0 One handed squat thrusters x 15 IC.\u00a0 Flapjack to other hand x 15 IC.<\/p>\n<p>With medium rock, goblet squat x 15 IC<\/p>\n<p>&nbsp;<\/p>\n<p>Put down small rock.\u00a0 Back to large rock.\u00a0 Pick it up and move it to the fire hydrant.\u00a0 Leave rock there.\u00a0 Back to medium rock.\u00a0 Pick it up &#8211; off to the LIDO DECK.<\/p>\n<p>&nbsp;<\/p>\n<p>Find a place on LIDO Deck for you and your rock.\u00a0 Put rock down.<\/p>\n<p>10 R leg step ups.<\/p>\n<p>Pick up rock and carry it down to the HOLE.\u00a0 Leave rock there.<\/p>\n<p>Back to LIDO Deck.<\/p>\n<p>10 L leg step ups.<\/p>\n<p>Return to hole, get your rock and back to LIDO deck.\u00a0 Put rock down<\/p>\n<p>10 Dips<\/p>\n<p>Grab rock, and back to the hole.\u00a0 Leave rock.\u00a0 Return to LIDO deck.<\/p>\n<p>10 Erkins.<\/p>\n<p>Return to HOLE, and get your rock.<\/p>\n<p>&nbsp;<\/p>\n<p>Back to the Rock Pile.\u00a0 Return medium rock.<\/p>\n<p>Back to large rocks.\u00a0 Curls x 15 IC, Skull Crushers x 15 IC, OHP x 15 IC.<\/p>\n<p>Return large rocks.<\/p>\n<p>&nbsp;<\/p>\n<p>Time for MARY<\/p>\n<p>Usual fare &#8211; low dolly, box cutters, mutton crunches, maybe a couple more.<\/p>\n<p>&nbsp;<\/p>\n<p>TIME<\/p>\n<p>&nbsp;<\/p>\n<p>NMM<\/p>\n<p>Pax was concerned as even before the workout started, YHC did a couple of burpees.<\/p>\n<p>Music selection was a bit aggressive at times.<\/p>\n<p>Personal goal was to burn 700 calories during workout.\u00a0 Final results indicated that over 800 were burned.<\/p>\n<p>Couple of things that may have been missed:\u00a0 1) YHC tried as much as possible to have the pax go from a standing exercise to one on their back, 2) no substitute for moving rocks.\u00a0 Feel the burn.<\/p>\n<p>Also, recently discovered the fun of pulse squats.\u00a0 LOVE THEM.<\/p>\n<p>Other fun exercises include curls and OHP while in low squat position.\u00a0 Keep it fresh.<\/p>\n<p>In terms of MC, YHC was far to focused to hear any.<\/p>\n<p>Playlist was Bluto approved!<\/p>\n<p>Great seeing BMOC again.<\/p>\n<p>While not lifting my ban on Burpees, do expect to see them from time to time.\u00a0 It is easier to do them when you lose some lbs.<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements\/Prayer Requests<\/p>\n<p>THE Pony Express has Q at Purgatory next Saturday &#8211; THEME!!!<\/p>\n<p>Starfish has the Q at The Outhouse on Monday.\u00a0 Bring a KB or suitable weight.<\/p>\n<p>Snake Eyes has his VQ at VI on Monday!\u00a0 Be there.<\/p>\n<p>#TheWork &#8211; Monday at 7:30 &#8211; Wobegon has the Q.\u00a0 Check Twitter for details<\/p>\n<p>Prayers for Balco&#8217;s father who had open heart surgery<\/p>\n<p>Prayers for Smash (Starfish&#8217;s 4 legged family member)<\/p>\n<p>Prayers for my father (Jim), Aunt (Sally), and Aunt (Betsy), as we deal with the death of their brother Bob (my Uncle).<\/p>\n<p>Prayers for Cheesesteak.<\/p>\n<p>&nbsp;<\/p>\n<p>Thank you all for coming and Offsides for the invite!<\/p>\n<p>SYITG!<\/p>\n<p>Spamalot<\/p>\n<p>#spamtan<\/p>\n<p>#wearamask<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Week long hype on Twitter?\u00a0 Check. Humidity off the charts?\u00a0 Check. Burpees?\u00a0 Check.\u00a0 (you read that correct) &nbsp; As the Pax gathered for the beginning of yesterday&#8217;s beatdown, &#8220;The Ecstasy of Gold&#8221; by the late Ennio Morricone played.\u00a0 While timely, as he passed away last week, it is also the song the Metallica walks [&hellip;]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-12552","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Spamalot","date":"07\/11\/20","pax":"THE Pony Express, High Cotton, D-Day, Green Acres (WD), Huckleberry, Undertow, Splash, BMOC, The Singing Cowboy, Balco, Starfish, Bulldog, Zima, Argyle, Litterbox (WB), Bluto, Burns (WB), Spamalot (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12552","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12552"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12552\/revisions"}],"predecessor-version":[{"id":12553,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12552\/revisions\/12553"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12552"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12552"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12552"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}