{"id":14046,"date":"2020-12-11T00:52:17","date_gmt":"2020-12-11T04:52:17","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14046"},"modified":"2020-12-11T00:52:17","modified_gmt":"2020-12-11T04:52:17","slug":"i-didnt-come-here-for-this-shoulder-mess","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/12\/i-didnt-come-here-for-this-shoulder-mess\/","title":{"rendered":"I Didn\u2019t Come Here For This Shoulder Mess"},"content":{"rendered":"

WARMARAMA.\u00a0 <\/b>IST, Whirly with the Clap, Hillbillies, Michael Phelps, Arm Destroyers<\/span><\/p>\n

 <\/p>\n

BEATDOWN.<\/b><\/p>\n

 <\/p>\n

Start at 5 reps for each exercise.\u00a0 Increase the number by 1 each time you arrive at a station.\u00a0 Station A: 5 reps, Station B: 6 reps, Station A: 7 reps, Station B: 8 reps, etc.\u00a0 Always do 5 Burpees in the middle.<\/span><\/p>\n

 <\/p>\n

Station A:<\/span><\/i> Bottom of Side Parking Lot:<\/span><\/span><\/p>\n

* <\/span>Hand Release Ranger Tysons<\/b> (keep those elbows in)<\/span><\/p>\n

* <\/span>Dips<\/b><\/p>\n

* <\/span>Corkscrew<\/b> (legs straight the entire time)<\/span><\/p>\n

 <\/p>\n

Middle Station<\/span><\/i><\/span><\/p>\n

* <\/span>Burpees<\/b> x 5<\/span><\/p>\n

 <\/p>\n

Station B:<\/span><\/i> Top of Side Parking Lot:<\/span><\/span><\/p>\n

* <\/span>Bobby Hurleys<\/b> (slap the ground and jump on that shot)<\/span><\/p>\n

* <\/span>Mary Katherines<\/b> (keep those hands up in the air)<\/span><\/p>\n

* <\/span>Gas Pumps<\/b> (go for the diesel -> full extension)<\/span><\/p>\n

 <\/p>\n

FINISHED.<\/span><\/i><\/p>\n

 <\/p>\n

ANNOUNCEMENTS:<\/b><\/p>\n

@CherryPie has #WIB next Thursday at\u00a0<\/span><\/p>\n

greeNest volunteer opportunities this Saturday and next Saturday at 9am.\u00a0 630 Brookstown Avenue.\u00a0 See @Palin or @BAM.\u00a0 Can either help move furniture or buy sheets (order Twin XL on Amazon).<\/span><\/p>\n

Red Pill: @Huckleberry is Q\u2019ing at #Impossible Situation.<\/span><\/p>\n

Blue Pill: Bevo is Q\u2019ing at #Purgatory.<\/span><\/p>\n

December 26 is @Plunger\u2019s going away party.<\/span><\/p>\n

@Huckleberry is returning to the site of his #VQ and the AO where he Site Q\u2019ed for many a year as he leads one of the last installments of #TheEstate on Monday.<\/span><\/p>\n

 <\/p>\n

PRAYERS:<\/b><\/p>\n

$5 Footlong had a CT scan.<\/span><\/p>\n

For those PAX\u2019s relatives with COVID related issues.<\/span><\/p>\n

Forsyth County medical facilities at or nearing capacity for COVID-19.\u00a0 All elective surgeries are postponed.<\/span><\/p>\n

 <\/p>\n

NAKED MAN MOLESKIN:<\/b><\/p>\n

There was an undeserved amount of negative louder-than-a-mumble chatter thrown at the Q by warmup exercise #2, \u201cTime Wasters\u201d.\u00a0 In a related note, by Station #3, the PAX were asking for a redux of \u201cTime Wasters\u201d.\u00a0 As Q, you\u2019re damned if you do and damned if you don\u2019t.\u00a0 Stop whining about your lower body.\u00a0 I\u2019m sure that it was plenty warm by the time you got to the second station.<\/span><\/p>\n

Let it be known that @CherryPie doesn\u2019t come to beatdowns for <\/span>shoulder mess.<\/span><\/i><\/p>\n

Whatever the hell @Drip knocked me out with pre-surgery (and yes, he even smiles while gassing a patient) somehow fixed all of the other PAX\u2019s ability to keep up with my #perfectcadence.\u00a0 #TruthNugget<\/span><\/p>\n

@Bevo didn\u2019t suffer even a little.\u00a0 By his own admission, he \u201cfelt great\u201d after the workout.\u00a0 I\u2019ll try harder next time to create a routine that\u2019ll challenge you.\u00a0 As for every other thing he said during the beatdown, I just ignored that.<\/span><\/p>\n

The H.O.G. did what The H.O.G. does and led the PAX at all costs.\u00a0 That kid was out front and never looked back.<\/span><\/p>\n

Lots and lots and lots of modifications this morning.\u00a0 I didn\u2019t realize so many people had form limiting injuries or were in the recovery protocol that affected their abilities to execute the called exercises correctly.\u00a0 YHC presents the sincerest of apologies.\u00a0 Had I known beforehand, I would have designed a workout that the PAX could have actually done.\u00a0 My bad.<\/span><\/p>\n

I think more PAX should take a page out of @HoneyBadger\u2019s book.\u00a0 You know why he\u2019s able to completely dominate each and every workout?\u00a0 It\u2019s because he doesn\u2019t waste all of his energy making ridiculous, asinine, and completely useless statements to the Q.\u00a0 He just goes and f*#!ing dominates.\u00a0 #HeadDown #WorkHard #Can\u2019tLose \u2026 or something like that.<\/span><\/p>\n

@VanGogh was killing it (not a shock to anyone) until he remembered he hurt himself using his daughter\u2019s kettlebells yesterday.\u00a0 I might have jumbled the facts a bit in that last sentence, but I think I used some of the same words he did when he explained the situation.\u00a0 But let\u2019s be honest, I wasn\u2019t really listening.<\/span><\/p>\n

For any Q\u2019s future reference, it is quite acceptable to demonstrate an exercise that Palin requests with a single finger \u2026 dealer\u2019s choice.<\/span><\/p>\n

@Greenspan wins the award for putting on his big boy panties and extending his laps to the full length of the parking lot.\u00a0 Although the Q was not able to witness the shenanigans (or hear his name sung in praise) at the top of the parking lot, he noticed that several of the PAX kept moving the bottom station closer and closer to the middle, thereby shortening each lap.\u00a0 Hmm.\u00a0 Must be something about the Calvary parking lots.\u00a0 @Huckleberry?\u00a0 Might need to get the church elders to look into that.<\/span><\/p>\n

@RootCanal will make a great #WIB Site Q.<\/span><\/p>\n

Don\u2019t ever challenge @CherryPie\u2019s form.\u00a0 It will just motivate him further and Mr. Robot will somehow find yet another gear to kick everyone\u2019s ass at the workout.<\/span><\/p>\n

The playlist this morning was <\/span>Twisted Christmas<\/span><\/a> by Bob Rivers.\u00a0 It did not appear that many of the PAX were familiar with it.<\/span><\/p>\n

@Burns only posted this morning because he HC\u2019ed last night and didn\u2019t want to suffer the fartsack burpee penalty.\u00a0 Well that decision clearly backfired as he likely did more burpees during the workout than he would have if he had accepted the penalty.\u00a0 But being the #HIM that he is, he turned the situation into a positive, expressing his appreciation for the men next to him.<\/span><\/p>\n

This is important.\u00a0 From the Q\u2019s vantage point, @Huckleberry did not spill Egg Nog.\u00a0 Vegas was giving better than even odds that last night\u2019s libations were going to make an unfortunate appearance.<\/span><\/p>\n

@RootCanal better start acting his age.\u00a0 I hope I can go one quarter as hard as he goes when I\u2019m half his age.<\/span><\/p>\n

With a few minutes to go, Van Gogh just gave up.\u00a0 He laid in the parking lot and (his words) \u201crubbed it out on the curb\u201d.\u00a0 Sometimes you just can\u2019t make that stuff up.<\/span><\/p>\n

 <\/p>\n

Bevo led the men in the 3rd F.<\/span><\/p>\n

 <\/p>\n

Zima Out.<\/span><\/p>\n

 <\/p>\n

Burns, since I\u2019m not very mobile at the moment, I just dropped the keys in the same damn spot I was in all morning.\u00a0 They shouldn’t be too hard to find.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

WARMARAMA.\u00a0 IST, Whirly with the Clap, Hillbillies, Michael Phelps, Arm Destroyers   BEATDOWN.   Start at 5 reps for each exercise.\u00a0 Increase the number by 1 each time you arrive at a station.\u00a0 Station A: 5 reps, Station B: 6 reps, Station A: 7 reps, Station B: 8 reps, etc.\u00a0 Always do 5 Burpees in […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,113,84],"tags":[],"class_list":["post-14046","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-pain-stations","category-wib"],"acf":{"q":"Zima","date":"12\/10\/2020","pax":"Root Canal (WD), Cherry Pie, Van Gogh, Burns (WB), Palin, The H.O.G., Greenspan, Honey Badger, Huckleberry, Bevo, Zima (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14046","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14046"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14046\/revisions"}],"predecessor-version":[{"id":14048,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14046\/revisions\/14048"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14046"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14046"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14046"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}