{"id":14091,"date":"2020-12-16T09:45:27","date_gmt":"2020-12-16T13:45:27","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14091"},"modified":"2020-12-16T09:45:27","modified_gmt":"2020-12-16T13:45:27","slug":"freezing-rain-lessons-learned-and-the-number-14","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/12\/freezing-rain-lessons-learned-and-the-number-14\/","title":{"rendered":"Freezing rain, lessons learned, and the number 14!"},"content":{"rendered":"<p>After a 3-4 year hiatus from F3, today was YHC&#8217;s 14th week back with BnW being the only workout one not missed in that time (thanks for the consistent EH to a lot of PAX and to Tigger for getting the final HC from YHC).<\/p>\n<p>&nbsp;<\/p>\n<p>11 determined PAX came out in freezing rain with no promise of staying dry and dry was not had be anyone. It was beautiful weather for us in the gloom- a wonderful 32\u02da and a constant light rain that seemed to hit the face hard at times, almost like it was frozen. Being YHC&#8217;s kotters Q, there were some lessons learned:<\/p>\n<ol>\n<li>Don&#8217;t try to get fancy with cardboard standing up on its own, it just gets blown away. Thanks to the PAX that had a little extra running during warm-o-rama to chase them down&#8230;<\/li>\n<li>Definitely use permanent markers on the cardboard when it is raining- turns out the flip chart markers run and after 5 minutes turns into a $1.5 million painting, if I was famous.<\/li>\n<li>Possibly think through not having on-the-back workouts when it is raining with puddles- nah, I would still do this one!<\/li>\n<li>Turn off your bluetooth speaker before name-o-rama because if you don&#8217;t, nothing is actually recorded in the voice memo&#8230; Fortunately, I knew everyone&#8217;s name and have a pretty good memory, at times.<\/li>\n<\/ol>\n<p>WARM-O-RAMA<\/p>\n<p>We started out with two brand new exercises, promptly at 5:30 gloom:<\/p>\n<ul>\n<li>SSH x14<\/li>\n<li>IST x14<\/li>\n<li>Michael Phelps x14<\/li>\n<\/ul>\n<p>If you haven&#8217;t noticed, this is where the number 14 begins to creep in.<\/p>\n<p>&nbsp;<\/p>\n<p>THANG<\/p>\n<p>Station #1 &#8211; KB Work<\/p>\n<ul>\n<li>Curls x14<\/li>\n<li>Skull Crushers x14<\/li>\n<li>Goblet Squats x14<\/li>\n<li>Overhead Press x14<\/li>\n<li>KB Swing x14<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Run long way around parking lot to entrance.<\/p>\n<p>&nbsp;<\/p>\n<p>Station #2<\/p>\n<ul>\n<li>Merkins x14<\/li>\n<li>WWII Sit Ups x14<\/li>\n<li>Hells to Heaven x14<\/li>\n<li>American Hammer x14<\/li>\n<li>Plank Jacks x14<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Run to second light pole and back to kettle bells.<\/p>\n<p>&nbsp;<\/p>\n<p>Repeato!<\/p>\n<p>&nbsp;<\/p>\n<p>6:00 gloom &#8211; begin doubling each station.<\/p>\n<p>&nbsp;<\/p>\n<p>MARY<\/p>\n<p>6:13 gloom &#8211; BURPEES!!<\/p>\n<p>&nbsp;<\/p>\n<p>DONE<\/p>\n<p>&nbsp;<\/p>\n<p>COT<\/p>\n<ul>\n<li>Announcements\n<ul>\n<li>Toe Tag has the Christmas week BnW Q! No counting skills required.<\/li>\n<li>BAM has greeNest Q this Saturday- contact him if you want to assist!<\/li>\n<li>Make sure you check out Slack as the week gets closer to Christmas, some AO are switching times, etc.<\/li>\n<\/ul>\n<\/li>\n<li>Prayer Requests\n<ul>\n<li>For everyone that has lost someone they have loved making the holidays rough and bittersweet.<\/li>\n<li>Prayers that the vaccine is effective.<\/li>\n<li>I think I missed one and I apologize.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>YHC took us out.<\/p>\n<p>&nbsp;<\/p>\n<p>NMM<\/p>\n<ul>\n<li>Toe Tag made a comment that it was dryer when we were running. Maybe so, but who doesn&#8217;t like laying on their back on asphalt in freezing rain?<\/li>\n<li>It was COLD- not sure if that was actually said, but when being wet and 32\u02da, it was cold.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Thanks for all the PAX that came out and supported my kotters Q!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>After a 3-4 year hiatus from F3, today was YHC&#8217;s 14th week back with BnW being the only workout one not missed in that time (thanks for the consistent EH to a lot of PAX and to Tigger for getting the final HC from YHC). &nbsp; 11 determined PAX came out in freezing rain with [&hellip;]<\/p>\n","protected":false},"author":55,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-14091","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Organ Grinder","date":"12.16.2020","pax":"Balco, Data, The Singing Cowboy, Toe Tag, Winklevoss, Manscape, Total Recall, BAM, Interference, Closer, Organ Grinder (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14091","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\/55"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14091"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14091\/revisions"}],"predecessor-version":[{"id":14092,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14091\/revisions\/14092"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14091"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14091"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14091"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}