{"id":15154,"date":"2021-03-09T11:30:55","date_gmt":"2021-03-09T15:30:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15154"},"modified":"2021-03-09T11:30:55","modified_gmt":"2021-03-09T15:30:55","slug":"when-in-doubt-focus-on-the-playlist","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/03\/when-in-doubt-focus-on-the-playlist\/","title":{"rendered":"When in doubt, focus on the playlist"},"content":{"rendered":"<p>YHC had a bunch of airplane travel time this past weekend to try to plan a beatdown for Monday morning at Village Idiocy.\u00a0 YHC kept waiting and waiting for divine inspiration and nothing really ever came.\u00a0 Except the music.\u00a0 Decided we would focus the playlist on some of YHC&#8217;s favorites inspired by WVUM 90.5 aka &#8220;The Voice of the University of Miami&#8221; from YHC&#8217;s high school days and then figure out the workout portion once we got there.\u00a0 Hey, what could go wrong?\u00a0 It went something like this:<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x20 IC<\/li>\n<li>IW x15 IC<\/li>\n<li>Abe Vigoda x10 IC<\/li>\n<li>Whirly&#8217;s Got The Clap x10 IC<\/li>\n<li>Peter Parker x10 IC, hold it<\/li>\n<li>Parker Peter x10 IC, hold it<\/li>\n<li>Mountain Climber x20 IC<\/li>\n<li>Copperhead Squats x15 IC<\/li>\n<li>Copperhead Merkins x10 IC<\/li>\n<\/ul>\n<p>Mosey to lower field to the base of Mongoose Mountain #OldSchoolThrowback.<\/p>\n<p><strong>The Thang, Part 1:\u00a0 Jacob&#8217;s Ladder<\/strong><\/p>\n<ul>\n<li>Run uphill to back wall, 6 Donkey Kicks OYO<\/li>\n<li>Run downhill to base, 1 Burpee OYO<\/li>\n<li>Run uphill to back wall, 5 Donkey Kicks OYO<\/li>\n<li>Run downhill to base, 2 Burpees OYO<\/li>\n<li>Run uphill to back wall, 4 Donkey Kicks OYO<\/li>\n<li>Run downhill to base, 3 Burpees OYO<\/li>\n<li>Run uphill to back wall, 3 Donkey Kicks OYO<\/li>\n<li>Run downhill to base, 4 Burpees OYO<\/li>\n<li>Run uphill to back wall, 2 Donkey Kicks OYO<\/li>\n<li>Run downhill to base, 5 Burpees OYO<\/li>\n<li>Run uphill to back wall, 1 Donkey Kick OYO<\/li>\n<li>Run downhill to base, 6 Burpees OYO<\/li>\n<li>Plank for the six<\/li>\n<\/ul>\n<p>Mosey back up to shelter.<\/p>\n<p><strong>The Thang, Part 2:\u00a0 Lazy Dora<\/strong><\/p>\n<p>Partner up.\u00a0 Size, shape, speed and fitness goals do not matter.\u00a0 Partners alternate between static exercise and body weight exercise until team quota is reached:<\/p>\n<ul>\n<li>Round 1:\u00a0 Partner A holds plank, Partner B performs 10 merkins, Flapjack and repeato until 100 merkin team quota is reached.<\/li>\n<li>Round 2:\u00a0 Partner A holds Al Gore, Partner B performs 20 squats.\u00a0 Flapjack and repeato until 200 squat team quota is reached.<\/li>\n<li>Round 3:\u00a0 Partner A holds 6 inch leg lift, Partner B performs 30 LBCs.\u00a0 Flapjack and repeato until 300 LBC team quota is reached.<\/li>\n<li>Round 4:\u00a0 Partner B performs AMRAP SSH, Partner B performs 5 Burpees.\u00a0 Flapjack and repeato until 50 burpee team quota is reached.\u00a0 #Crowdpleaser.<\/li>\n<\/ul>\n<p>Mosey to parking lot.<\/p>\n<p><strong>The Thang, Part 3:\u00a0 3 Man Grinders<\/strong><\/p>\n<p>Trio up.\u00a0 Size, shape, speed and fitness goals do not matter.\u00a0 Partner A stays at curb and performs called merkin exercise.\u00a0 Partners B and C run across parking lot to other curb.\u00a0 Partner B stays and performs called leg exercise.\u00a0 Partner C runs to relieve Partner A and the cycle continues.<\/p>\n<p>Round 1:\u00a0 Wide Merkins, Alternating Lunges<\/p>\n<p>Round 2:\u00a0 Trailer Park Merkins, Alternating Side Lunges<\/p>\n<p>Round 3:\u00a0 Stagger Right Merkins, Alternating Reverse Lunges<\/p>\n<p>Round 4:\u00a0 Stagger Left Merkins, Calf Raises<\/p>\n<p>Round 5:\u00a0 Irkins, Monkey Humpers<\/p>\n<p>Round 6:\u00a0 Derkins, Monkey Humpers<\/p>\n<p><strong>5 MOM<\/strong><\/p>\n<ul>\n<li>Low Dolly x15 IC<\/li>\n<li>Penguin Crunch x15 IC<\/li>\n<li>Lance Armstrong aka Freddie Mercury aka Bicycle x15 IC<\/li>\n<li>Low Flutter x15 IC<\/li>\n<li>Box Cutter x15 IC<\/li>\n<\/ul>\n<p><strong>COT\/BOM:\u00a0\u00a0<\/strong>YHC took us out.<\/p>\n<p><strong>FIN.<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>#Cobains for all the burpees.\u00a0 YHC was in a bit of a mood.\u00a0 and #Cobains for no arm swirly things as it is a bit of a #VI tradition.<\/p>\n<p>Honored and privilege to have not one but TWO #Nantans in our presence this morning&#8230;@Spamalot and @Bluto.\u00a0 #OprahCantTakeDownOurRoyalty<\/p>\n<p>Both of them seemed particularly impressed with the music selection.\u00a0 @Spamalot particularly dug #HuskerDu and @Bluto remarked on #Hum.<\/p>\n<p>@Spicoli lit up when The Breeders came on and reminisced about seeing them at one of the early Lollapaloozas.<\/p>\n<p>Boomerang handled both sides well.\u00a0 Suede was stronger on the left than he was on the right.<\/p>\n<p>YHC had significant issues keeping up with @Burns and @TheSingingCowboy and their torrid pace on #LazyDora.\u00a0 But we got it done.<\/p>\n<p>Tclaps for @Schneider and @TSC getting their extra credit mileage in beforehand.<\/p>\n<p>Here&#8217;s the playlist:<\/p>\n<ul>\n<li>Debaser (Pixies)<\/li>\n<li>Hold My Life (The Replacements)<\/li>\n<li>How Soon Is Now? (The Smiths)<\/li>\n<li>The Cutter (Echo &amp; The Bunnymen)<\/li>\n<li>Teen Age Riot (Sonic Youth)<\/li>\n<li>Don&#8217;t Want to Know If You Are Lonely (Husker Du)<\/li>\n<li>Cannonball (The Breeders)<\/li>\n<li>Feel The Pain (Dinosaur Jr.)<\/li>\n<li>Waiting Room (Fugazi)<\/li>\n<li>Cut Your Hair (Pavement)<\/li>\n<li>Stars (Hum)<\/li>\n<li>Marquee Moon (Television)<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Spotify Embed: Village Idiocy March 8 2021\" width=\"300\" height=\"380\" allowtransparency=\"true\" frameborder=\"0\" allow=\"encrypted-media\" src=\"https:\/\/open.spotify.com\/embed\/playlist\/0DqMCvzXw34O96Ti7EeXtb?si=8dwt55tfQzqkFcChbJ-qmw\"><\/iframe><\/p>\n<p>Thanks for letting me lead this morning.\u00a0 You guys make me better.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC had a bunch of airplane travel time this past weekend to try to plan a beatdown for Monday morning at Village Idiocy.\u00a0 YHC kept waiting and waiting for divine inspiration and nothing really ever came.\u00a0 Except the music.\u00a0 Decided we would focus the playlist on some of YHC&#8217;s favorites inspired by WVUM 90.5 aka [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-15154","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Starfish","date":"March 8, 2021","pax":"Spicoli, The Singing Cowboy, Spamalot, Burns (WB), Bluto, Schneider, Suede, Boomerang (WD), Starfish (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15154","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15154"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15154\/revisions"}],"predecessor-version":[{"id":15155,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15154\/revisions\/15155"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15154"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15154"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15154"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}