{"id":14160,"date":"2020-12-19T13:16:45","date_gmt":"2020-12-19T17:16:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14160"},"modified":"2020-12-19T13:16:45","modified_gmt":"2020-12-19T17:16:45","slug":"rock-bottom","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/12\/rock-bottom\/","title":{"rendered":"Rock Bottom"},"content":{"rendered":"<p>YHC essentially dislocated a rib last week and was out of commission for 7 days. After having gotten it \u201cfixed\u201d and lots massage and tiger balm, I\u2019m back! So now it\u2019s time to make up for those missed workouts \u2026 right?<\/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;\">Mission statement\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Core Principles provided by PAX in between the following:<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Copperhead Squat x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IST x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Running w\/Scissors x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Shoulderama &#8211; ASTF, ASTR, MNC, SC x 15 IC each<\/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;\">Partner Up &#8211; really just too easily split the PAX in half<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Bottom<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Group A &#8211; Best Crawl to each island, change exercise at each island: Bear Crawl only, Merkin, Burpee, HR Burpee (Modify Lunge walk w\/squat, squat jump)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Group B &#8211; mosey to end, 15 burpees, mosey back 10 burpees, mosey, back 5 burpees, and\/or root for partner when down<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey back and Flip Flop \/ Repeato\u00a0\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to rock pile, everyman gets a medium rock.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rock Bottom\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Group A goes to the track. Carries the rock around the track, at each corner, do 15 rock bottom squats (lower rock to ground, stand a curl, then press).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Group B &#8211; Lunge Walk w\/rock around the circle drive. At the top and bottom do 15 shoulder press, 15 American hammers w\/rock. Repeato until other group finishes (About 2 laps).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Flip flop swap.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rock Crawl (bonus!)<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl and shove your rock ahead of you for one full loop around the circle.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to start\u00a0<\/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;\">LBCs x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Low dolly x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Heels to Heaven x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Freddy Mercs x 15 IC<\/span><\/li>\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;\">Thanks for coming out! Great to be back after a Forced week off due to back injury. Reach out to s as fellow PAX on IR, or who hasn\u2019t been out in a while.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Boomerang\u2019s sister who is in Chemo but now has Covid. )\u2019(Her family does too)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Nitros Back<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Last week of greeNest volunteering! Think about how we can keep it going next year!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Plungers farewell party next week, it will be catered!!!! Convergence??<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out lifting up prayers, giving thanks for the ability and will to post, and asking we might remember the reason for the season.<\/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;\">Singing Cowboy was splitting logs in the parking lot upon arrival! He had plenty of wood left if PAX need any firewood.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bulldog let out his now standard \u201coh GREAT\u201d when discovering YHC was Qing. YHC always appreciates his excitement!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The PAX kept pouring in until 7:01\u2026 the Respects owned the morning, with 3 Hates, 5 Ayes, 11 Respects, 1 DoubleRespect, 1 TripleRespects!!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Spam really likes the 4th core principle and wanted it spoken twice, or at least missed out the first time! BAM was quick to remind him about KOs of hearing and memory were a sure sign of aging.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Partnering up was really just a quick way to split us into two groups, but the PAX were assigned to compliment each other throughout!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The progressive Bear Crawls were a crowd pleaser, meaning the Burpee option was actually preferred by PAX??<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Huckleberry pretended to be winded after burpees\u2026 ha ha, nice try, friendo!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The way back to Flip Flop the Bear Bottom set, the PAX were all a flutter that group A and B intermixed&#8230; DQ could be heard channeling Bill Murray: \u201cCats and Dogs, Living Together\u2026 Mass Hysteria!!\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Green Acres was misled by YHC and started doing the Group A option a second time. This is because he was assigned as an A with me at the beginning, and then the Q opted to lead the more complicated instructions twice, and never did the Burpee set. #Cobains #Qfail<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bluto said something along the lines of \u201cOh great\u2026!\u201d when the 2nd round if bear crawls were called.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burlap and Boomerang were oddly quiet during the beatdown, no doubt they were busy dominating the assigned work.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">#TClaps to our site Q, Offsides, for leading Group B around the track and parking lot for their Rock Bottom sets.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Plunger disliked his cold rock, and hands, upon which YHC channeled my inner Coach Taylor and replied: \u201cCold Hands, Warm Hearts, Can\u2019t Loose!\u201d YHc assumed it\u2019s my fault if he doesn\u2019t post in 2021 (sad to see a HIM like Plunger move away!)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">I appreciated Ziggy rocking an F3 mask along side YHC. They are pretty good masks if anyone is in the lookout for one that stays in place at a workout. #TClaps to most PAX who wore PPE for the entire beatdown.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Great to meet our new resident War\u00a0 Daddy, Nitro, who YHC has chatted with on Slack multiple times. He got YHC at one point, saying he was about to spill his Merlot, and bent over\u2026 before magically heading up an old baseball!\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Argyle was seen throwing his rock forward during the Rock Crawl in disgust of the Qs bonus assignment.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High Cotton was racing YHC during the Rock Crawl bonus, I appreciated his push!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lemming and Singing Cowboy needed a better workout, as they were seen sprinting back to launch for Mary.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Always a pleasure to be amongst such fine men\u2026 With 21 PAX, that means the next 20 weeks should be covered for Qs\u2026 please step up and let Offsides know! Thanks for your leadership at this popular AO, Offsides, I\u2019m making copies of the keys to hand out to future Qs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">VG<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC essentially dislocated a rib last week and was out of commission for 7 days. After having gotten it \u201cfixed\u201d and lots massage and tiger balm, I\u2019m back! So now it\u2019s time to make up for those missed workouts \u2026 right? &nbsp; Warm-o-rama Mission statement\u00a0 Core Principles provided by PAX in between the following: SSH [&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":[94],"tags":[],"class_list":["post-14160","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Van Gogh","date":"12\/19\/2020","pax":"Total Recall (WB), Huckleberry, Lemming, High Cotton, Bluto, BAM, Pony Express, Spamalot, Starfish, Ziggy Stardust, Singing Cowboy, Argyle, Burlap, Bulldog, Drama Queen, Plunger, Boomerang, Offsides, Green Acres, Nitro (WD), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14160","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=14160"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14160\/revisions"}],"predecessor-version":[{"id":14161,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14160\/revisions\/14161"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14160"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14160"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14160"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}