{"id":14450,"date":"2021-01-08T08:40:49","date_gmt":"2021-01-08T12:40:49","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14450"},"modified":"2021-01-08T08:40:49","modified_gmt":"2021-01-08T12:40:49","slug":"tunes-would-have-made-it-better","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/01\/tunes-would-have-made-it-better\/","title":{"rendered":"Tunes would have made it better"},"content":{"rendered":"<p>Nine PAX gathered for the first Mayhem of the New Year. All smiles until someone asked who the Q was going be today. No problem for this group. Temperature hovering just above freezing; we got after it to stay warm.<\/p>\n<p>WARMORAMA<\/p>\n<ul>\n<li>SSH x 20 IC<\/li>\n<li>Hillbillies x 20 IC<\/li>\n<li>Imperial Walkers x 20 IC<\/li>\n<\/ul>\n<p>There was a pretty good circuit planned so warmup was cut there and we moseyed to Jefferson parking lot.<\/p>\n<p>The Thang<\/p>\n<p>PAX were given the option of partner work or no partner. An almost even number of 9, the PAX decided no partner work. Beatdown was simple enough:<\/p>\n<ul>\n<li>Shoulder Taps Double Count (DC)<\/li>\n<li>Lunges DC<\/li>\n<li>Ski Abs DC<\/li>\n<li>Makhtar N`Diayes<\/li>\n<li>Merkins<\/li>\n<\/ul>\n<p>PAX were to perform all exercises and then run a lap around the parking lot. Starting at 10 and laddering up by 5 until reaching 25 and finally laddering back down (10, 15, 20, 25, 20&#8230;&#8230;).<\/p>\n<p>All PAX completed five rounds that got us to 20 on the downhill side before time was called.<\/p>\n<p>PAX moseyed back to the start for MARY<\/p>\n<p>MARY by Committee<\/p>\n<p>FINISHED<\/p>\n<p>Announcements<\/p>\n<ul>\n<li>F3 7 Year anniversary on Saturday, 1\/9. Pick your AO, the beatdown will be the same.<\/li>\n<li>New AO Alcatraz (River Oaks Church) kicks off on 1\/9. There will be back-to-back beatdowns this Saturday starting at 0600 and 0700.<\/li>\n<\/ul>\n<p>Prayers<\/p>\n<ul>\n<li>Those without shelter during this winter season<\/li>\n<li>All of those struggling with pandemic<\/li>\n<li>Our elected officials and the unrest of our country<\/li>\n<\/ul>\n<p>YHC took us out<\/p>\n<p>NMM<\/p>\n<p>Awesome group of warriors this morning. All dug in and grinded out until time. A move or two into the beatdown and the Q commented how much better this would be with music. YHC had his phone for the sake of time keeping (Dear Santa please bring me a watch so I don`t have to carry my phone to keep time). Zima quickly pointed out that YHC phone was sitting right there&#8230;&#8230;just saying. YHC quickly pulled up a play list but we found out quickly that Iphone 6 does not have that great of a speaker . Kinda fruitless but if you strained hard enough you could here it (Dear Santa please bring me a bluetooth speaker). The chatter got us through just the same.<\/p>\n<p>Always an honor to lead you gentlemen. Thanks for the keys Turnover<\/p>\n<p>Post Hole<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nine PAX gathered for the first Mayhem of the New Year. All smiles until someone asked who the Q was going be today. No problem for this group. Temperature hovering just above freezing; we got after it to stay warm. WARMORAMA SSH x 20 IC Hillbillies x 20 IC Imperial Walkers x 20 IC There [&hellip;]<\/p>\n","protected":false},"author":498,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-14450","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Post Hole","date":"1\/6\/2021","pax":"Drama Queen, Turnover, Lois Lane, Rust Bucket, Drip, Zima, Tweetie Bird, Bulldog, Post Hole"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14450","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\/498"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14450"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14450\/revisions"}],"predecessor-version":[{"id":14452,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14450\/revisions\/14452"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14450"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14450"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14450"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}