PAX: Post Hole (Bday boy!), Palin (MC Extraordinaire), Drip (MC Recipient), Spicoli (ever-present calm), Lamb Chop (chatty Kathy), Red Baron (Lamb Chop\u2019s sounding board), Razzie (revered site Q), Burns (QIC)<\/p>\n
8 pax rolled in to a dark and foggy parking lot this morning to join YHC for a beatdown of the Conspiratorial variety.<\/p>\n
WoR \u2013 Abe Vigodas x6IC, Whirlys x15IC, SSH x15IC, IST x15IC, Jack Reacher x15IC, Michael Phelps x15IC<\/p>\n
Mosey to the wall ball tennis courts for some T-drills. T drills are a great agility training exercise for high school athletes, and can also be modified for a pretty decent portion of a beatdown. Starting at the \u201cnet\u201d, run to the baseline, shuffle appx 4 yds rights, back to middle, 4 yds left, back to middle, then backpedal to the \u201cnet.\u201d The whole time you are facing one direction, forced to change directions quickly, and are elevating the heart rate at the same time.\u00a0 We did 5 regular T-drills before the Q mixed it up a bit.<\/p>\n
3 sets of:<\/p>\n
LBCs for the six followed by a mosey up the hill to the pull up bars, where pax partnered up. Partner A does pullups AMRAP, Partner B does American Hammers, flip flop with one another until 60 pullups are completed.<\/p>\n
Mosey to the bottom of the Intimidator for 5 layers of dips<\/p>\n
At the bottom of the hill, 20 dips. Run up to the first stop sign and complete the accompanying exercise<\/p>\n
After a bonus set of 20 more dips, mosey back to launch for appx. 3 mins of Mary, consisting of Heels to Heaven x30IC and Muttons x15IC each side.<\/p>\n
NMM<\/p>\n
When I say Palin\u2019s MC was on a new level today, you need to understand it was beyond the likes you\u2019ve ever seen. He intentionally picked Drip out as a target, saying that he\u2019s seen all the compliments everyone pays Drip in their BBs about how he\u2019s always smiling and never angry and wanted to try to poke the bear a bit.\u00a0 Some highlights: \u201cDrip, which comes first the Cadillac or the Alzheimer\u2019s?\u201d \u201cOnly the right leg? I don\u2019t want to be looking like Drip later today with a brace on one leg.\u201d He was ruthless, and, as expected, met with nothing but a smile from the recipient.<\/p>\n
Likewise, Lamb Chop\u2019s gift of gab was evident from minute zero, as he was talking Red Baron\u2019s ears off about who knows what \u2013 it sounded house-related \u2013 for the majority of our 45 minutes. So much so that I thought maybe my Heels to Heaven cadence could eventually get him to stop (it didn\u2019t) as I climbed towards 30 IC and my abs were lit on fire. The chatter was ultimately at no sacrifice to his physical effort. I need to make these beatdowns harder for when Lamb Chop arrives, it seems.<\/p>\n
Razzie made some comments questioning this Qs rep totals and exercise formats, but didn\u2019t seem phased in the slightest. He was even generous as my pull up partner and left me the last rep to get our total to 60.<\/p>\n
Spicoli, as noted above, has a very calming way about him at every beatdown. He is jovial, gritty, and downright fun to be around, and he mentioned his gratefulness for the accountability of F3 in CoT. He regards this group very highly and is thankful each morning that he gets out of bed to join a beatdown because he feels like he\u2019s missing a key component of his day if he opts for the #fartsack.\u00a0 I may be paraphrasing a bit, but that was the general gist of his declarations.\u00a0 And, let me say, working out with the guy you can feel the authenticity of that energy and passion for the duration of the beatdown.<\/p>\n
Upon arriving to the workout, Post Hole and I got to chatting about our kids\u2019 sleeping patterns and his new truck and other manners of catching up with one another. He didn\u2019t reveal until after the workout that it was his 39th<\/sup> birthday, which was #smart as to avoid any birthday burpees. I\u2019m hoping the beatdown was still a sufficient celebration.<\/p>\n CoT<\/p>\n Announcements:<\/p>\n Prayers were requested for all of the folks in F3 and in our periphery that are going through hard times right now. Economic situations, pandemic lockdowns, general anxieties, and seasonal depressions are all contributing to a general mental health crisis in our community and others, and it\u2019s important for us to reach out to those we know who need a helping hand. It\u2019s also imperative to ask for help if you need it \u2013 this group is amazing at rallying around pax who are in need of assistance of any kind. YHC took us out with this in mind.<\/p>\n Thanks for the keys, Razzie.<\/p>\n","protected":false},"excerpt":{"rendered":" PAX: Post Hole (Bday boy!), Palin (MC Extraordinaire), Drip (MC Recipient), Spicoli (ever-present calm), Lamb Chop (chatty Kathy), Red Baron (Lamb Chop\u2019s sounding board), Razzie (revered site Q), Burns (QIC) 8 pax rolled in to a dark and foggy parking lot this morning to join YHC for a beatdown of the Conspiratorial variety. WoR \u2013 […]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-13637","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"","date":"","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13637","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13637"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13637\/revisions"}],"predecessor-version":[{"id":13639,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13637\/revisions\/13639"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13637"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n