{"id":14538,"date":"2021-01-14T18:50:24","date_gmt":"2021-01-14T22:50:24","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14538"},"modified":"2021-01-14T18:50:24","modified_gmt":"2021-01-14T22:50:24","slug":"a-legendary-beatdown","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/01\/a-legendary-beatdown\/","title":{"rendered":"A LEGendary Beatdown"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">YHC promised a beatdown that would be talked about for years\u2026. which was really just based on the clever pun of using the word \u201cLEGendary\u201d to say we\u2019d be using our legs a LOT. This was a part II to yesterday\u2019s \u201cARMageddon\u201d, which again was just a clever pun\u2026 in think that\u2019s a pun at least? Anyway, I think this lived up to its promise?<\/span><\/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>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 14 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Copperhead Squat x 14 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whirly w\/a Clap x 7 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abe Cigoda x 8 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IST x IC<\/span><\/li>\n<\/ul>\n<\/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;\">Mosey to entrance road<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpee Road<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">14 Squats at start<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run to each light post and back<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">14 Burpees at each light<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeato for all 3, and work back for first 2 light posts (5 rounds total)<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ladder Lunge Walk<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunge walk Length of Lot (20 parking lot spaces)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Increment Lunge pulse for every 2 parking space (up to 10 pulses)<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey back to start<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Superstar Sit-ups\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hands in arm pits (to warm them up)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">WWII x 14 IC (2 per)<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Gory Monkeys\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Monkey Humpers 13 IC\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Al Gore &#8211; 1 -13 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Monkey Humpers 13 to 1 IC (2 reps per)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Straight into Al Gore 1 to 13 Count<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeato Humping up \/ Goring down\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">(182 monkey humpers total)<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Superstar Sit-ups\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hands in arm pits (to warm them up)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">WWII x 13 IC (2 per)<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ladder Lunge Walk<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunge walk Length of Lot (20 parking lot spaces)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Increment Lunge pulse for every 2 parking space (up to 10 pulses)<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nut Punch<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run to the last light at the entrance\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">14 burpees OYO\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Merry Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins x 7 IC (2 reps per)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Hammer x 14 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins x 7 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Low Flutter x 14 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins x 7 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Freddy Mercury x 7 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins x 7 IC<\/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;\">F3 blood drive is February 20.\u00a0 Splash and\/or D-Day will be posting more details<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Beverly is running 43 miles Saturday to raise money for H.O.P.E.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Sgt Shultz\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Double Dutch! A potential newJunprope workout on Thursday at former Estate AO led by Cobra<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alcatraz starts in 01\/30 at River Oaks Community Church, will have beatdowns at 0600-0645 AND 0700-0800. 0600 Super Max will be &lt;4 exercises to maximize reps and distance. 0700 will be a Strength and Core Bootcamp (more S&amp;C exercises with bootcamp mileage).<\/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;\">TClaps to Turnover, Drano, and Road Apple for the 3.8 mile EC run. RA is heading to Arizona to run a 52 mile Ultra in the desert which will be like running through three seasons with the hot\/cold weather! Good luck, brother!!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Huck posted despite tweaking his back skiing last weekend\u2026 he seemed healed up and was battling Fender for the burpee lead such he whole morning.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fender pulled in about 15 seconds late and missed the Mission Statement\u2026 I\u2019ll quiz him on it next time.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Drano ran off for half the workout, and came back wondering why we were all so slow&#8230;<\/span><\/li>\n<li>Fender was out in front, gliding through the beatdown with enough pep in his step to even do some extra burpees while waiting on the PAX!<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">I think Schneider commented under his breath a few times about how crazy YHC is\u2026 after today and last Saturday, its true. His son just had a birthday, and he\u2019s like a mini Schneider\u2026 only taller.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The Site Q 60 minutes put the shovel flag proudly on display where we could all see it, Schneider commented it was about time &#8211; perhaps it\u2019s been absent recently??<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Huck tried to influence YHC into modifying the Gorey Monkeys &#8211; similar to Splash yesterday &#8211; but was unsuccessful\u2026 at times YHC wanted to Omaha, but we stuck with it and YHC felt proud for PAX getting through it.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Huck would later report being stuck in his desk chair due to non-functioning legs.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Turnover regretted posting and wished he had fartsacked and paid the Burpee Penalty again\u2026 JK, suffering together is better than suffering as a sadclown anyday, and he pushed through all the pain with ease this morning.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC struggled with the WWII cadence today, big time. At least I didn\u2019t screw up the mission statement and call the same core principles like yesterday\u2026<\/span><\/li>\n<li>In typical fashion, the nut punch was not appreciated by the PAX&#8230; \u201cwe\u2019ve already done this!?\u201d<\/li>\n<li>Merry Mary was enjoyed, ending strong with 56 Merkins. As if that wasn\u2019t enough, TO commented he was surprised YHC left it at 56&#8230; \u201cI got in the extra 4 he said\u201d. So Huck did 4 and YHC did 14. Leading Huck and TO to do 10 more, and YHC joined them. So they did another 10. \u201cI HAVE TO GO\u201d \u00a0TO said, laughing at the escalating Merkin battle.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks for posting men! While we might actually remember this specifics of this beatdown years from now, the memory of suffering together and strengthening the bonds of friendship in our group will hopefully still be ringing true years from now. Strong work, men! I appreciate you all posting and keeping this great group going strong,<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; YHC promised a beatdown that would be talked about for years\u2026. which was really just based on the clever pun of using the word \u201cLEGendary\u201d to say we\u2019d be using our legs a LOT. This was a part II to yesterday\u2019s \u201cARMageddon\u201d, which again was just a clever pun\u2026 in think that\u2019s a pun [&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":[87],"tags":[],"class_list":["post-14538","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Van Gogh ","date":"1\/14\/2021","pax":"Road Apple (EC only), Fender, Schneider, 60 Minutes, Huckleberry, Turnover (WB), Drano (WD), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14538","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=14538"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14538\/revisions"}],"predecessor-version":[{"id":14539,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14538\/revisions\/14539"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14538"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14538"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14538"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}