{"id":15329,"date":"2021-03-23T09:41:29","date_gmt":"2021-03-23T13:41:29","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15329"},"modified":"2021-04-21T16:23:22","modified_gmt":"2021-04-21T20:23:22","slug":"watching-tv","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/03\/watching-tv\/","title":{"rendered":"Watching TV"},"content":{"rendered":"

This is an <\/span>EMOM<\/span><\/i> workout.\u00a0 <\/span>5 Burpees<\/b> every minute on the minute, then fill the remaining time with an exercise.<\/span><\/p>\n

 <\/p>\n

You too, can follow along<\/span><\/a>.<\/span><\/p>\n

[<\/p>\n

WARMUP.\u00a0\u00a0<\/b><\/p>\n

 <\/p>\n

    \n
  1. 5 Burpees<\/b> – – > <\/span>Side Straddle Hop<\/b><\/li>\n
  2. 5 Burpees<\/b> – – > <\/span>Abe Vigoda<\/b><\/li>\n
  3. 5 Burpees<\/b> – – > <\/span>Imperial Stormtrooper<\/b><\/li>\n
  4. 5 Burpees<\/b> – – > <\/span>Michael Phelps<\/b><\/li>\n
  5. 5 Burpees<\/b> – – > <\/span>Bridge<\/b><\/li>\n<\/ol>\n

     <\/p>\n

    BEATDOWN.<\/b><\/p>\n

     <\/p>\n

    8 times through the circuit, all exercises with a weight<\/span><\/i><\/p>\n

      \n
    • 5 Burpees<\/b> – – > <\/span>Overhead Press<\/b><\/li>\n
    • 5 Burpees<\/b> – – > <\/span>Front Raise Bus Driver<\/b><\/li>\n
    • 5 Burpees<\/b> – – > <\/span>Knee-to-Ground Lunges<\/b><\/li>\n
    • 5 Burpees<\/b> – – > <\/span>Gas Pump<\/b><\/li>\n
    • 5 Burpees<\/b> – – > <\/span>Run<\/b><\/li>\n<\/ul>\n

       <\/p>\n

      YOU\u2019RE TIME IN SUPER MAX HAS ENDED.\u00a0 YOU WILL NOW BE TRANSFERRED TO GENPOP.<\/b><\/p>\n

       <\/p>\n

      ANNOUNCEMENTS:<\/b><\/p>\n

        \n
      • Zima has the Alcatraz Q in about 12 minutes.<\/span><\/li>\n<\/ul>\n

         <\/p>\n

        NAKED MAN MOLESKIN:<\/b><\/p>\n

          \n
        • This was an enjoyable workout \u2026 until the entire body numbing soreness on Sunday morning.<\/span><\/li>\n
        • YHC turned on the TV just before the beatdown started and we really just watched it for the next 45 or so minutes.<\/span><\/li>\n
        • Honestly, after a few brief minutes, I didn\u2019t notice the beautiful first day of Spring 27 degree wind chill factor.\u00a0 We warmed up QUICKLY.\u00a0 I\u2019m pretty sure that @Turnover was down to his t-shirt at one point.<\/span><\/li>\n
        • @Turnover repeatedly commented on the playlist sounding familiar.\u00a0 Yes TO, it\u2019s the same one that I created for IPC2019 and have reused over and over and over and over again.\u00a0 He was also able to say all of that while killing the workout.\u00a0 Too easy?<\/span><\/li>\n
        • @Workbench is a beast.\u00a0 The Q attempted to offer a modification on the Overhead Knee-to-Ground Lunges, but WB was having none of that and immediately showed up the Q.\u00a0 For the next 7 rounds, that damn cinder block was hoisted overhead and YHC never dared to look in WB\u2019s direction again out of shivering fear.<\/span><\/li>\n
        • How else can I say the same thing about @Drip that we always hear?\u00a0 Smile, blah, kind words, blah blah, encouragement, geez.\u00a0 Same @Drip time.\u00a0 Same @Drip place.\u00a0 Not a single sign of struggle through any one of the 225 burpees.\u00a0 It\u2019s kind of weird, huh?<\/span><\/li>\n
        • Admittedly my back was to @Bullwinkle for a good portion of the workout, but he mentioned that he was going to modify the burpees.\u00a0 However, my delirium must have set in because everytime I turned around, he was doing burpees?\u00a0 What exactly was the modification?\u00a0 More burpees?\u00a0 That dude pushed himself.<\/span><\/li>\n
        • @RootCanal did TootCanal type things.\u00a0 He, of course, made his presence known in the usual way.\u00a0 But then he kept expressing his joy for being out on such a glorious morning with fine men.\u00a0 Um sir, did you not think doing 225 burpees and cinder block work was difficult?\u00a0 What in the ever-living heck were you so happy about?\u00a0 And who were you working out with?\u00a0 Either you keep a little of that nitrous oxide in your SUV to snort before beatdowns or you need to see a neurologist.<\/span><\/li>\n
        • If I remember correctly, @Crash\u2019s first workout was at the frigid Jamison Park convergence a little over one year ago.\u00a0 (<\/span>Hey co-Q @Whirly, remember that?\u00a0 Yeah, that wound is still deep buddy.\u00a0 Good thing there was no burpee penalty back then.<\/span><\/i>)\u00a0 And as it\u2019s been well documented, there\u2019s only been one FNG that has ever returned after a Zima Q.\u00a0 He\u2019s a good one, by the way.\u00a0 Right @Burns.\u00a0 Too bad he had other things to do this morning.\u00a0 Anyway, I used to be insulted by that fact and wondered if I needed to modify the workouts (or maybe my charming personality) when an FNG was present, but I\u2019ve learned to shrug it off now and charge on.\u00a0 In this case, I felt bad for @Crash and thought, \u201cWe\u2019ll never see this guy again.\u201d\u00a0 But lo and behold, he actually appeared at a couple of subsequent beatdowns.\u00a0 Was the curse broken?\u00a0 Well, the global pandemic had something to say about that and forced @CrashTestDummy, like many of us, into his underground bunker for months.\u00a0 But whatever the hell he was doing down there worked (besides chopping off \u2154 of his nickname).\u00a0 He completely dominated this morning\u2019s workout.\u00a0 The burpees were performed at lightning crash speed (see what I did there) and the way he threw around that cinder block, we heard echoes of thunder crashes (I did it again).<\/span><\/li>\n<\/ul>\n

           <\/p>\n

          PRAYERS:<\/b><\/p>\n

            \n
          • Helping @Bullwinkle\u2019s sister get ready for college.<\/span><\/li>\n
          • @Turnover\u2019s friends who are struggling with pregnancies.<\/span><\/li>\n<\/ul>\n

             <\/p>\n

            Zima Out.<\/span><\/p>\n

             <\/p>\n

            Hey @VanGogh, I left the keys – oh, nevermind.\u00a0 I have the next Q in a few minutes.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

            This is an EMOM workout.\u00a0 5 Burpees every minute on the minute, then fill the remaining time with an exercise.   You too, can follow along. [ WARMUP.\u00a0\u00a0   5 Burpees – – > Side Straddle Hop 5 Burpees – – > Abe Vigoda 5 Burpees – – > Imperial Stormtrooper 5 Burpees – – […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"class_list":["post-15329","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Zima","date":"March 20, 2021","pax":"Crash, Workbench, Drip, Root Canal, Bullwinkle, Turnover, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15329","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15329"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15329\/revisions"}],"predecessor-version":[{"id":15618,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15329\/revisions\/15618"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15329"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15329"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15329"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}