{"id":13780,"date":"2020-11-10T17:01:03","date_gmt":"2020-11-10T21:01:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13780"},"modified":"2020-11-10T17:01:03","modified_gmt":"2020-11-10T21:01:03","slug":"ow-my-back","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/11\/ow-my-back\/","title":{"rendered":"Ow my back"},"content":{"rendered":"<p>YHC pulled his back out recently by bending over. Now that things are getting better, it was time to put it to the test with some back work\u2026 today also just so happened to be during my friend\u2019s visit to Winston from my old stomping ground in Virginia. After much pleading that the PAX would all make fun of me if my friend who was staying with me didn\u2019t come, he agreed to post! Funnily enough, he knew what FNG stood for, but said the F means something different in the Army!<\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to far back corner of lot,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 Corners &#8211; Cardio<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">50 SSH<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">50 IST<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">50 Running with Scissors<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">50 Mountain Climbers<\/span><\/li>\n<li style=\"font-weight: 400;\"><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to Holly Ave\/Spruce St Lot<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burping Bears<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl length of lot<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">At each line do a burpee<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">22 lines total<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reverse Bear Crawl back to start (no burpees)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 Corners &#8211; Legs<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">50 Fast Feet<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">50 Squats<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">50 Lunges (SC)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">50 Monkey Humpers<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Super-Plank-Rolls<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Plank Walk\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">At Each Line Super Man<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Roll over to a Toe Touch<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeato<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 Corners &#8211; Arms<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">50 Wall Dips<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">50 OH Claps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">50 Carolina Dry Docks<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">50 HR Merkins\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Super-Plank-Rolls back<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Plank Walk Leading opposite side<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">At Each Line Super Man<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Roll over to a Toe Touch<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeato\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The Thistle x 15 Merkins<\/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;\">Zima requested getting info about Hot Lips (former FNG Scott Cogil) mid workout to have more than 2 minutes to think of a name. Smart! So YHC said Scott hails from Virginia, and works for the DoD where YHC used to work. He is a former Army Medic and Bronze Star recipient. He introduced YHC to Bourbon and we have played many rounds of Black Jack together in Vegas. The name Hot Lips came up pretty naturally, and the other option suggested was Lover Boy (Virginia is for Lovers).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Patience was requested.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers fir Night Stick\u2018s 2.1 who is having spine surgery to remove a tumor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC mentioned the planned merge of Outhouse and Estate due to low attendance (~8-10 total between the two).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out lifting up prayer requests and giving thanks.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC arrived with Scott early to find Palin and Lambchop stretching.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u201cDoes he not like you?\u201d Lambchop asked Scott?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Palin met Scott at Cugino Forno by coincidence over the weekend, glad to see he made it out to provide commentary this morning.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hazer earned Kotters from me, it\u2019d been a few months since seeing him! Dude was looking good, and declared himself a New Old Guy upon arrival!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zima, still battling a knee issue, posted anyway because he was sick of working out in his basement. He did a good job Modifying as necessary, and destroyed all the Merkins.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Drip had some things to say about knee issues! Specifically, getting a knee brace.\u00a0 Gotta give credit where it\u2019s due, since he posts day after day with a smile on his face, and knee in a brace! #Respect<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bevo and Zima got shoulder to shoulder for some sort of Carolina Dock competition? After being \u201c6 feet\u201d they continued to impress with form. Then there was Cheesesteak who was doing them with one arm, modifying due to a bicep tendon injury. He won.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lambchop did not enjoy the plank rolls, evidently he lacks the shoulder flexibility and had to roll on his arm. He was struggling to figure out how he would explain the bruises to his M later\u2026\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mutton modified the second round of Plank Rolls and just headed straight to the destination before doing modified work; knowing he has shoulder issues, YHC was not concerned, but some PAX thought YHC pissed him off.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Root Canal stated that his girth helped him greatly on the Plank Rolls. Though he said he wasn\u2019t going to tell his M about rolling around a parking lot&#8230; YHC laughed at both comments.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>YHC pulled his back out recently by bending over. Now that things are getting better, it was time to put it to the test with some back work\u2026 today also just so happened to be during my friend\u2019s visit to Winston from my old stomping ground in Virginia. After much pleading that the PAX would [&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":[79],"tags":[],"class_list":["post-13780","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Van Gogh","date":"11\/10\/2020","pax":"Hot Lips (Former FNG Scott Cogil), Hazer, Drip, Bevo, Palin, Zima, Cheesesteak, Mutton, Lambchop (WB), Root Canal (WD), Van Gogh (QIC) "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13780","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=13780"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13780\/revisions"}],"predecessor-version":[{"id":13781,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13780\/revisions\/13781"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13780"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13780"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13780"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}