{"id":13597,"date":"2020-10-26T15:57:35","date_gmt":"2020-10-26T19:57:35","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13597"},"modified":"2020-10-26T15:58:22","modified_gmt":"2020-10-26T19:58:22","slug":"forties","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/10\/forties\/","title":{"rendered":"Forties"},"content":{"rendered":"<p>YHC escaped his 30s yesterday and wanted to commemorate the milestone with the opportunity to lead at the Estate.\u00a0\u00a0 Lo and behold, there was someone else to celebrate as well!<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>5:30-5:35:\u00a0 SSHs, Whirlies, Arm Destroyers, Mosey to lower parking deck<\/p>\n<p><strong><u>Beatdown:<\/u><\/strong><\/p>\n<p>Every minute on the minute, run 40 yards down the parking lot and 40 yards back.\u00a0 Then, for the remainder of the minute, work on completing 40 cumulative reps of each following exercises:<\/p>\n<ul>\n<li>Burpees<\/li>\n<li>Cobra Crunches (DC)<\/li>\n<li>Low Dollys<\/li>\n<li>Lunges (DC)<\/li>\n<li>Dive Bombers<\/li>\n<li>Mountain Climbers (DC)<\/li>\n<li>Squats<\/li>\n<li>Bonnie Blairs<\/li>\n<li>Carolina Dry Docks<\/li>\n<li>Alabama Prom Dates<\/li>\n<li>Monkey Humpers<\/li>\n<li>WW2s<\/li>\n<li>Russian Deadlifts (DC)<\/li>\n<li>Merkins<\/li>\n<li>Star Jumps (with Run &amp; Gunners)<\/li>\n<\/ul>\n<p>The end.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Drip has Q at Flatline tomorrow. \u00a0 That\u2019s all.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><u>CoT:<\/u><\/strong><\/p>\n<ul>\n<li>YHC took us out reading from Psalm 40 and sharing some personal thoughts.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Great morning with the other three pax. Warmarama was abbreviated as YHC wanted 40 minutes for the beatdown.<\/li>\n<li>Little Piggy appeared as we were finishing up arm destroyers. The pax quickly discovered that today was also LP\u2019s 33<sup>rd<\/sup> birthday!\u00a0 Happy birthday, bro.<\/li>\n<li>Huck, to YHC\u2019s surprise, was waiting (sleeping?) in his car when YHC arrived. Most everyone knows that doesn\u2019t happen.\u00a0 YHC immediately began inquiring if everything was alright.\u00a0 Huck responded, \u201cEverything except you\u2019re getting old.\u201d<\/li>\n<li>One could just copy and paste what is said about Drip in every backblast. He\u2019s always an encouragement to others and has a friendly smile.\u00a0 He also dominated the workout.<\/li>\n<li>Van Gogh and YHC exchanged texts yesterday to coordinate the \u201cGun\u201d portion of RnG. The plan was to perform the Star Jumps at the beginning, but some of the runners got a head start.\u00a0 We didn\u2019t want them to miss out, so we postponed to the end of the workout.\u00a0 The runners offered up the only MC YHC heard all day when they were instructed to run the 40 meters out and back:\u00a0 \u201cWe\u2019ve already done the running part!\u201d<\/li>\n<\/ul>\n<p>The Estate was just what YHC needed this morning as I enter the 3<sup>rd<\/sup> quarter.\u00a0 Thanks for the push fellas, and thanks H.O.G. for the keys.\u00a0 I left them on the door to <em>Pure Barre<\/em>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC escaped his 30s yesterday and wanted to commemorate the milestone with the opportunity to lead at the Estate.\u00a0\u00a0 Lo and behold, there was someone else to celebrate as well! Warmarama: 5:30-5:35:\u00a0 SSHs, Whirlies, Arm Destroyers, Mosey to lower parking deck Beatdown: Every minute on the minute, run 40 yards down the parking lot and [&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":[75],"tags":[],"class_list":["post-13597","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Greenspan","date":"10\/26\/2020","pax":"Drip, Little Piggy, Huckleberry"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13597","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=13597"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13597\/revisions"}],"predecessor-version":[{"id":13601,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13597\/revisions\/13601"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13597"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13597"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13597"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}