{"id":13023,"date":"2020-09-12T13:14:57","date_gmt":"2020-09-12T17:14:57","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13023"},"modified":"2020-09-12T13:14:57","modified_gmt":"2020-09-12T17:14:57","slug":"faster-than-bevo","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/09\/faster-than-bevo\/","title":{"rendered":"Faster than Bevo?"},"content":{"rendered":"<p>A light mist was the only relief from the 100% humidity and Dirty Dozen.\u00a0 Grace prevailed and all were released after 60 minutes.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>Leg Stretches, SSHs x 24, Whirlies x 12, Abe Vigodas x 6, F\/B ASTs x 12, OH Claps x 12, Seal Claps x 12, Michael Phelps x 12<\/p>\n<p><strong><u>Beatdown<\/u>:<\/strong><\/p>\n<p>Mosey to Lower Parking lot; divide into 2 groups.<\/p>\n<p>Group 1:\u00a0 Defensive Back Drills<\/p>\n<p>Group 2:\u00a0 Shuttle Square x 6<\/p>\n<p>Then flip flop.<\/p>\n<p>Reconvene for Karaoke x 12<\/p>\n<p>Mosey to track.\u00a0 Three stations with four exercises each, all x 24 reps.\u00a0 One exercise per station per lap around the track, i.e. pax performed three different exercises total per lap (this was an instruction that needed to be repeatedly clarified).<\/p>\n<p>Station 1:<\/p>\n<ul>\n<li>Burpees<\/li>\n<li>Dive Bombers<\/li>\n<li>Pull-Ups<\/li>\n<li>H-R Merkins<\/li>\n<\/ul>\n<p>Station 2:<\/p>\n<ul>\n<li>Lunges (double-count)<\/li>\n<li>Russian Deadlifts (double-count)<\/li>\n<li>Jungle Boi Squats (IPC week 1 favorite)<\/li>\n<li>Monkey Humpers<\/li>\n<\/ul>\n<p>Station 3:<\/p>\n<ul>\n<li>Cobra Crunch<\/li>\n<li>Low Dolly + Heels to Heaven combo<\/li>\n<li>WW2s<\/li>\n<li>Alabama Prom Dates<\/li>\n<\/ul>\n<p>FIN.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>The Pony Express has the Q at the Outhouse (Leinbach Park) on Monday at 0530. Bring a weight or kettlebell.\u00a0 He promises a severe beatdown.<\/li>\n<li>Boomerang has the Q at Village Idiocy.<\/li>\n<li>Donate blood! There is currently a severe shortage. \u00a0Make an appointment here:\u00a0 https:\/\/www.redcrossblood.org\/local-homepage\/location\/winston-salem-american-red-cross.html<\/li>\n<\/ul>\n<p><strong><u>CoT:<\/u><\/strong><\/p>\n<ul>\n<li>BMOC had a student die after finding parents\u2019 handgun.<\/li>\n<li>Cash, a pax from The Fort (Fort Mill, SC), died this week.<\/li>\n<\/ul>\n<p>YHC took us out praying for those mentioned and asking for the LORD to do what we cannot do ourselves or for one another, which is to change our hearts from rebellion to service.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>\u201cSo this is a running workout, is it?\u201d\u00a0 -Bluto, clearly pleased with the plan for today.<\/li>\n<li>\u201cIron Pax makes everything seem easier.\u201d -Spam.\u00a0 Agreed, Nantan.\u00a0 Spam also requested Big &amp; Rich being added to the musical rotation.\u00a0 With Turnover losing his mind and deciding to repeat week 2 of IPC this morning, the coast was clear for the playlist addition.<\/li>\n<li>Upon learning that the defensive back drills would be down and back, mumbling began about the length of the parking lot. Zuck not only didn\u2019t complain but led the pax in a flip flop of directions to balance out the movement.\u00a0 #ProMove.<\/li>\n<li>Winklevoss didn\u2019t blink at anything and jumped all over the dirty dozen. Others spent a considerable amount of time processing YHC\u2019s repeated statements that they only had to do one exercise at each station each time around the loop.\u00a0 Final clarification, \u201cYou do you.\u201d<\/li>\n<li>Lemming\u2019s 2.0 ran past all the pax like a gazelle on the return to the launch at the end despite Lemming running interference on him. Oh, to be young.<\/li>\n<li>Burlap showed up this morning. For CoT.\u00a0 And Coffeeteria.<\/li>\n<li>The Pony Express is excited about his Q plan for Monday\u2019s Outhouse. He is even going to buy a kettlebell for the called kettlebell workout.\u00a0 YHC will bring a couple extra weights, so come even if you don\u2019t have one.\u00a0 It\u2019s promised to be a memorable (miserable) one.<\/li>\n<li>Boomerang is replacing furniture one item at a time in his house. It started with some (un-needed?) chairs from Pottery Barn that has turned into a full house reno.\u00a0 He also is fine sharing a wall with another person.<\/li>\n<li>~Ten pax from Impossible Situation and Purgatory reconvened at Chick-Fil-A for Coffeeteria. We were treated to Total Recall\u2019s authentic comedy sketch about having to read his 94-year-old grandfather\u2019s e-mails to his grandfather\u2019s much younger wife (12 years younger) over the phone and then hearing her convey the message to his grandfather.\u00a0 Total Recall may be getting spoofed by his grandfather.\u00a0 It was hysterical.\u00a0 There may be video evidence somewhere.\u00a0 TR also got caught up on all the recent moves of long-time pax, including Thistle who moved to Laurinburg\u2026a year ago.\u00a0 An APB was also put out for Elmer Fudd.<\/li>\n<li>The pax agreed that the difference between YHC and Van Gogh is that YHC calls regular defensive back drills, while VG would call bear crawl defensive back drills. Well, there are other differences too, but this is the most important one and the only one that YHC can really control.<\/li>\n<li>All of the pax put in the work this morning, and although we weren\u2019t able to complete all twelve of the dirty dozen exercises, we did get our money\u2019s worth. Thank you, men.\u00a0 Now go get to the hard work.<\/li>\n<\/ul>\n<p>Offsides, the keys got dropped during the shuttle square.\u00a0 YHC is too tired right now to go look for them, but they should be easy enough to find.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A light mist was the only relief from the 100% humidity and Dirty Dozen.\u00a0 Grace prevailed and all were released after 60 minutes. Warmarama: Leg Stretches, SSHs x 24, Whirlies x 12, Abe Vigodas x 6, F\/B ASTs x 12, OH Claps x 12, Seal Claps x 12, Michael Phelps x 12 Beatdown: Mosey to [&hellip;]<\/p>\n","protected":false},"author":472,"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-13023","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Greenspan","date":"September 12, 2020","pax":"Lemming, Lemming\u2019s 2.0, Splash(!), Bluto, Total Recall, Argyle, Boomerang, Offsides, Burlap (auditing), Zuckerburg, Ric Flair Rust Bucket, High Cotton, Spam, Balco, The Pony Express, Bam, Winklevoss, Green Acres, D Day"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13023","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13023"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13023\/revisions"}],"predecessor-version":[{"id":13024,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13023\/revisions\/13024"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13023"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13023"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13023"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}