{"id":13874,"date":"2020-11-23T11:30:59","date_gmt":"2020-11-23T15:30:59","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13874"},"modified":"2020-11-23T11:30:59","modified_gmt":"2020-11-23T15:30:59","slug":"substiq-by-default","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/11\/substiq-by-default\/","title":{"rendered":"SubstiQ by Default"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">YHC got the Substi-Q by default from Burns as a result of no other PAX volunteering to Q. Happy to post to UA, for what is hands down the nicest view in the city at night\/morning. YHC put the EH on about 10 guys pretty late on Thursday\u2026 and thankfully, 1 showed up!<\/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 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whirly Has The Clap x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IST x 20 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 to new raised walkway on 3rd<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3-man Grinder x 3 rounds<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mountain Climbers<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to\/from end of walkway<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mike Tysons<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to train tracks on 5th<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3-man Grinder x 3<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pull ups<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to\/from end of parking deck<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mike Tysons<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to Incindiary<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3-man grinder<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wall sits + Jack Reachers<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl short side to side<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squat Jumps<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3-man grinder x 3<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey long side to side<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mountain climbers<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to launch point<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3-man grinder x 3<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Hammers<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to 3rd st<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBCs<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBC x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Penguin Crunch x 20IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Night Sticks 2.1<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Upcoming Sexual Chocolate Beatdown and coffeeteria at Footnote!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out giving thanks, and asking that we might shine a light where needed<\/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;\">The quintuple 3-man grinder format was very MC friendly. No counting necessary, just talk through the struggle!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The plan was about to shift when we were about to launch with 4\u2026 then airbag and razzie showed up for a perfect 6! Annnnd then Snookie can rolling in and ruined it. JK, the Q has no problem being the floater.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Airbag poosted for his first time at UA after an EH from YHC. He works (when not remote) right next door at the WF Biotech Place.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">As fate would have it, YHC had an extra pair of gloves in the hoodie at the start of the beatdown. And it wasn\u2019t until the first round of our first grinder that Spicoli pointed out Airbag had no gloves! After delivery of the second pair, all was well with the world&#8230;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Not sure why the new walkway was closed at the end, but it threw off our plans to go down into the coal pit first. Omaha\u2026. Okay fine we\u2019ll do Mike Tysons twice in a row.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wanted to minimize the exercises to focus on just a few today, Razzie asked what else he could do after the second round. Modify as necessary my friend\u2026 or just do more!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Snooki was hoping for a bear crawl free day, and remembered YHC loves bear crawls after it was called. Not that it slowed him down any &#8211; he and Cheesesteak turned the Squat Jumps into star jumps just for fun.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kobains to Cheesesteak again for all the modifications required, but the man never complains and always subs in something crazy hard. Every day is leg day!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Post hole said he felt obligated to post to warm up for his Q at IS the next day\u2026 .he must not have been bothered by any of the work we did, because he made us run up and down Forsyth at IS. Who does that?!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The morning\u2019s War Daddy, Spicoli, arrived on time and was on point for all exercises. We enjoyed some job related, tech talk and no one dared call us nerds during. It was great!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hopefully Burns would have been proud of this one, we covered 1.8 miles, lots of reps, and lots of good MC\u2026 hopefully his next Q here will be sooner than later!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks for the keys, Burns (and Cheesesteak for being site Q)! Always a pleasure to post in the Gloom and lead such fine men,<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC got the Substi-Q by default from Burns as a result of no other PAX volunteering to Q. Happy to post to UA, for what is hands down the nicest view in the city at night\/morning. YHC put the EH on about 10 guys pretty late on Thursday\u2026 and thankfully, 1 showed up! &nbsp; Warm-o-rama\u00a0 [&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":[91],"tags":[],"class_list":["post-13874","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Van Gogh","date":"11\/19\/2020","pax":"Razzie, Snookie, Airbag, Post Hole, Cheesesteak, Spicoli (WD), Van Gogh (WB, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13874","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=13874"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13874\/revisions"}],"predecessor-version":[{"id":13875,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13874\/revisions\/13875"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13874"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13874"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13874"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}