{"id":13339,"date":"2020-09-30T17:59:38","date_gmt":"2020-09-30T21:59:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13339"},"modified":"2020-09-30T17:59:38","modified_gmt":"2020-09-30T21:59:38","slug":"mayhem-9-30-20","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/09\/mayhem-9-30-20\/","title":{"rendered":"Mayhem 9\/30\/20"},"content":{"rendered":"<p>TO invited YHC to come out to lead at Mayhem. As excited as I was, I had to obtain the proper documentation to leave HArdmore (or LA \u2013 lower Ardmore, as boomer calls it), put together a little plan and travel to the ritzy side of town. A short 15 minutes later I was in the land of manicured yards and ample garage parking \u2013 what a dream.<\/p>\n<p>&nbsp;<\/p>\n<p>It was a BEAUTIFUL morning for a workout with friends.<\/p>\n<p>&nbsp;<\/p>\n<p>Warm-o-rama: SSH (with recitation of mission and core principles as we got warm!), AV, Whirly, FAC, RAC<\/p>\n<p>&nbsp;<\/p>\n<p>Grab a rock of appropriate size and gather at the base of the hill to nowhere.<\/p>\n<p>Bottom \u2013 Curl x25<\/p>\n<p>Middle \u2013 Tri ext x25<\/p>\n<p>Top \u2013 Curl x25<\/p>\n<p>Middle \u2013 Tri ext x25<\/p>\n<p>Bottom \u2013 Curl x25<\/p>\n<p>Mode of transportation \u2013 Cusack<\/p>\n<p>&nbsp;<\/p>\n<p>Bottom \u2013 Squat Thruster x20<\/p>\n<p>Middle \u2013 HRM x20<\/p>\n<p>Top \u2013 Squat Thruster x20<\/p>\n<p>Middle \u2013 HRM x20<\/p>\n<p>Bottom \u2013 Squat Thruster x20<\/p>\n<p>Mode of transportation \u2013 Murder Bunny (Omaha to just traversing the flat portion at the bottom of the hill)<\/p>\n<p>&nbsp;<\/p>\n<p>Two more rounds were planned, but we ran out of time \ud83d\ude41<\/p>\n<p>Mary<\/p>\n<ul>\n<li>Low flutter<\/li>\n<li>???<\/li>\n<li>Corkscrew: Zima\u2019s creation of a H2H with a twist to the side at the top. Well received<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>MC:<\/p>\n<ul>\n<li>TClaps to Zima and Turnover for getting in an EC run prior. Reported mileage of 3.96mi. why they didn\u2019t run the extra lap around the parking lot and get a nice round 4mi bothers me.<\/li>\n<li>Reciting mission and core principles during the SSH is a winning combination and allows the Q to participate in the MC = pro move<\/li>\n<li>Mayhem has fancy, big, heavy rocks!<\/li>\n<li>Before I even hinted at the murder bunnies, folks were asking for them! Must be nice to be so popular.<\/li>\n<li>Murder bunnies were less popular on our way back<\/li>\n<li>Zima fancies himself SiteQ Emeritus, makes me think TO is just a puppet in some banana republic<\/li>\n<li>Strong group this morning, not nearly as much complaining as I was hoping for<\/li>\n<\/ul>\n<p>Announcements:<\/p>\n<ul>\n<li>Sat 10\/3 convergence: 7am tour, 8am workout<\/li>\n<\/ul>\n<p>Prayer requests:<\/p>\n<ul>\n<li>Goofy\u2019s family at the passing of his MIL and FIL<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>TO invited YHC to come out to lead at Mayhem. As excited as I was, I had to obtain the proper documentation to leave HArdmore (or LA \u2013 lower Ardmore, as boomer calls it), put together a little plan and travel to the ritzy side of town. A short 15 minutes later I was in [&hellip;]<\/p>\n","protected":false},"author":213,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-13339","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Palin","date":"9\/30\/20","pax":"huckleberry, high cotton, zima, turnover, boomerang, palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13339","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13339"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13339\/revisions"}],"predecessor-version":[{"id":13340,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13339\/revisions\/13340"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13339"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13339"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13339"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}