{"id":13967,"date":"2020-12-03T15:12:01","date_gmt":"2020-12-03T19:12:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13967"},"modified":"2021-01-15T14:36:55","modified_gmt":"2021-01-15T18:36:55","slug":"i-did-this-to-myself","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/12\/i-did-this-to-myself\/","title":{"rendered":"I Did This to Myself"},"content":{"rendered":"

YHC made it clear in the Pre Blast that this beatdown was going to stink.\u00a0 YHC had been a bum so far this week and had not posted once before Thursday.\u00a0 I needed to get my rear in gear and a brutal WIB beatdown was just the thing to do it.\u00a0 The PAX that posted were collateral damage. They didn’t deserve it, but they chose it themselves. Or maybe it<\/em> chose them<\/em>………???<\/p>\n

Warm Up<\/p>\n

The Usual Suspects<\/p>\n

The THANG<\/p>\n

3 Stations, 3 exercises + a bonus exercise at each<\/p>\n

Spoiler Alert: the Bonus exercise at each station was Burpees<\/p>\n

PAX would perform (6, 12, 18) reps of each prescribed exercise at each station, and then perform 10 Burpees at each station.<\/p>\n

Station 1<\/strong><\/p>\n

Merkins<\/p>\n

Sumo Squats<\/p>\n

Flight Attendants<\/p>\n

Regular Burpees<\/p>\n

Station 2\u00a0<\/strong><\/p>\n

Crucible Merkins<\/p>\n

Jump Squats<\/p>\n

Penguin Crunches (Cheesesteak-style DC)<\/p>\n

HR Burpees<\/p>\n

Station 3<\/strong><\/p>\n

Mike Tysons<\/p>\n

Rocking Chair Lunges<\/p>\n

WWII’s<\/p>\n

Spider Burpees (@Cherry Pie quickly proclaimed that these were in fact called “Berkins”, but YHC wasn’t buying it. We’re calling them Spider Burpees)<\/p>\n

Round 1: 6 reps of each exercise +10 Burpees at each station<\/p>\n

Round 2: 12 reps of each exercise + 10 Burpees at each station<\/p>\n

Round 3: 18 reps of each exercise + 10 Burpees at each station<\/p>\n

All PAX got through at least the round of 18.<\/p>\n

CoT<\/p>\n

Announcements: Every AO needs Q’s. Please reach out to respective Site Q’s and get yourself on that Q Calendar! ; Iron Throne launching 1.4.2021<\/p>\n

Prayer Concerns: @Spam’s father, all PAX currently on IR, don’t forget to reach out to guys you haven’t seen in a while.<\/p>\n

YHC took us out thanking Him for our blessings and asking for wisdom and discernment.<\/p>\n

NMM<\/p>\n

T Claps to all who posted. That was not an easy beatdown and all assembled HIM’s dominated it.<\/p>\n

No telling how many laps @H.O.G. got through. He left all of us (with @CP chasing him) very early on.<\/p>\n

Quality 2nd F was had in the “non-HOG\/CP group”. Our conversation ranged from new site Q’s to facial hair (or lack thereof) to under-mount sink installation to a beautiful story about how @Bevo and his M may or may not have killed their family dog whilst……..you know.<\/p>\n

All PAX agreed that YHC needs to work on his marketing skills.<\/p>\n

I sincerely appreciate everyone who posted. I deeply needed the push that this group provided today.<\/p>\n

Thanks for the keys, @Burns. Should I give them back to you orrrrrrrrr………?<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

YHC made it clear in the Pre Blast that this beatdown was going to stink.\u00a0 YHC had been a bum so far this week and had not posted once before Thursday.\u00a0 I needed to get my rear in gear and a brutal WIB beatdown was just the thing to do it.\u00a0 The PAX that posted […]<\/p>\n","protected":false},"author":491,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-13967","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Turnover","date":"12.3.20","pax":"H.O.G. , Burns (WB) , Bevo , Cherry Pie , Mutton (WD) , Tigger , Turnover (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13967","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13967"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13967\/revisions"}],"predecessor-version":[{"id":13968,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13967\/revisions\/13968"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13967"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13967"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13967"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}