{"id":13551,"date":"2020-10-19T18:10:32","date_gmt":"2020-10-19T22:10:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13551"},"modified":"2020-10-19T18:10:32","modified_gmt":"2020-10-19T22:10:32","slug":"murder-monkeys-at-the-estate","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/10\/murder-monkeys-at-the-estate\/","title":{"rendered":"Murder Monkeys at The Estate"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">With IPC over, YHC dug this oldie but a goodie out of the file cabinet and modified it in honor of the now infamous Murder Bunnies. No cinder blocks, so what would we do?? A murder Monkey of course!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IST x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squats x 15 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey up to side road\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Quadrophelia<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reverse run up hill to parking area<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Murder Monkeys<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">33 spots in lower row<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Murder Bunny the entire length<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Perform TWO Monkey Humpers at each line<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Al Gore or join the 6<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">DORA<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">100 Hand-release Merkins<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">200 Lunges (SC)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">300 American Hammers\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Partner A\/B run to end of top spaces for first half, then Omaha\u2019d to be further out to the end of all parking (start of Murder Monkeys)for second half.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 count recovery walk to end of 15 parking spaces\u2026 for the nut punch:<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bearkin Crawl<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">33 spots<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl the entire length<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Perform a Merkin at each line<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Al Gore or join the 6<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey Back<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mutton Crunch (Snookie Style) x 12 IC L<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mutton Crunch (Snookie Style) x 12 IC R<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Penguin Crunch x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Freddy Merc x 12 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayer request for Tigger<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayer for our city from VG<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Most of the MC has faded from YHCs memory, it\u2019s been a crazy two weeks, sorry for the delay Spam, but a few things are remembered:<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Turnover still remembers the original version of this workout, as it was the day before his 2 year old was born! (Which YHC remembered from looking at they old BB the day prior).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">We all agree that Murder Monkeys are a bad idea\u2026 and a majority couldn\u2019t wait for them to fade from memory as they had been done at other workouts that prior week as well.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Changing distance during DORA to be further out was really bad\u2026. 60 American Hammers in a set is enough to make anyone&#8217;s abs cramp up!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lots of acorns for the first half of the parking\u2026 poor Tigger didn\u2019t have gloves and his delicate hands barely survived. JK, despite the #Qfail, forgetting guys to bring gloves, he didn\u2019t whine at all, like YHC would have..\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">HOG at some kind of wicked tofu that put him into the upper echelon of PAX who can clear a room &#8211; Dr Toot would be proud! YHC recalls saying \u201cI CAN TASTE IT IN MY MOUTH!!\u201d much to the horror of Turnover and Tigger who were returning from their DORA run.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Overall, it was a tough beatdown that we\u2019ll revisit in another two years, and YHC had a great time hanging with three great guys while doing it.\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks for the keys HOG, they melted due to whatever gases floated my way during the beatdown&#8230; #Cobains<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Until next time, SYITG<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>With IPC over, YHC dug this oldie but a goodie out of the file cabinet and modified it in honor of the now infamous Murder Bunnies. No cinder blocks, so what would we do?? A murder Monkey of course! &nbsp; Warm-o-rama\u00a0 SSH x 15 IC IST x 15 IC Squats x 15 IC &nbsp; The [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-13551","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Van Gogh","date":"10\/01\/2018","pax":"Turnover, Tigger, HOG (WB), Van Gogh (WD) (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13551","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13551"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13551\/revisions"}],"predecessor-version":[{"id":13552,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13551\/revisions\/13552"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13551"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13551"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13551"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}