{"id":15332,"date":"2021-03-23T09:44:58","date_gmt":"2021-03-23T13:44:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15332"},"modified":"2021-04-21T16:20:43","modified_gmt":"2021-04-21T20:20:43","slug":"workin-in-the-yard","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/03\/workin-in-the-yard\/","title":{"rendered":"Workin&#8217; in the Yard"},"content":{"rendered":"<p><b>WARMUP.\u00a0\u00a0<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">That\u2019s not really important, but likely: SSH, IST, Michael Phelps, Whirlies, etc.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>BEATDOWN.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Disclaimer:<\/span> <i><span style=\"font-weight: 400\">SPEED IS NOT YOUR FRIEND!<\/span><\/i><span style=\"font-weight: 400\">\u00a0 Let me repeat, <\/span><i><span style=\"font-weight: 400\">SPEED IS NOT YOUR FRIEND.<\/span><\/i><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Setup:<\/span><span style=\"font-weight: 400\"> 4 Cell Blocks plus a bonus Solitary Confinement area.\u00a0 1 exercise at each Cell Block.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Cell Block A: <\/span><b>Iron Mikes<\/b><\/p>\n<p><span style=\"font-weight: 400\">Cell Block B: <\/span><b>Curl Press Crushers<\/b><\/p>\n<p><span style=\"font-weight: 400\">Cell Block C: <\/span><b>Cherry Pie Death Crunches<\/b><\/p>\n<p><span style=\"font-weight: 400\">Cell Block D: <\/span><b>Mike Tysons<\/b><\/p>\n<p><span style=\"font-weight: 400\">Solitary Confinement Area: <\/span><b>Hand Release Overhead Clap Burpees<\/b><span style=\"font-weight: 400\"> x 5<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Instructions:<\/span><span style=\"font-weight: 400\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Each round (running around the \u201cyard\u201d) consists of a stop at all 4 Cell Blocks.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The number of reps at each Cell Block correlates to the round number (i.e. Round 1 = 1 rep, Round 2 = 2 reps, and so on).<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Example: In Round 6, you will do 6 reps at Iron Mikes at Cell Block A, 6 reps of Curl Press Crushers at Cell Block B, 6 reps of Cherry Pie Death Crunches at Cell Block C, and then 6 reps of Mike Tysons at Cell Block D.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">After finishing a round, immediately begin the next round.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">When you hit failure on an exercise or lose the ability to perform it with PROPER form (sadly the actual Warden will not be in attendance to \u201chelpfully\u201d identify bad form so #YouDoYou), immediately stop and proceed to the designated SOLITARY CONFINEMENT AREA.\u00a0 Once there, do 5 Hand Release Overhead Clap Burpees and return to the Cell Block that you left and finish out the set.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Move on to the next Cell Block.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><i><span style=\"font-weight: 400\">Hint #1:<\/span><\/i><span style=\"font-weight: 400\"> Going fast with crappy form will only get your rep count higher and lead to quicker failure and more Burpees.\u00a0 You might as well go at an exercise-appropriate pace and focus on the correct form.\u00a0 #WardensInstructions<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Hint #2:<\/span><\/i><span style=\"font-weight: 400\"> The first few rounds will be quite easy with minimal trips to Solitary.\u00a0 During the later rounds, trips may occur so frequently that they may happen multiple times within the same Cell Block.\u00a0 Boy Scout Motto: Be Prepared.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>THE WARDEN IS OFF-SITE.\u00a0 LET\u2019S END THIS SILLINESS AND BREAK OUT OF THIS JOINT.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>ANNOUNCEMENTS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@Palin talks a lot.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NAKED MAN MOLESKIN:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Many noises come out of @Palin\u2019s mouth, but nobody really listens so if they\u2019re actually worthwhile, we won\u2019t really know.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Most people got somewhere between 14-17 rounds.\u00a0 That\u2019s a lot of good form reps.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">There was a bit of confusion as to where the location of Solitary Confinement was.\u00a0 However, it truly lived up to its name as more than one person chose to go to Solitary for some needed \u201calone time\u201d or \u201cpeace and quiet\u201d.\u00a0 The extra distance some people ran might be directly correlated to the promise of solitude.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@RootCanal was #11.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">EVERY SINGLE person who showed up today put in some serious work, but a tiny extra shout out goes to @Drip, @RootCanal, @Crash, @Workbench, @Bullwinkle, and @Turnover for the #DoubleDown.\u00a0 In hindsight, there is a possibility that they just weren\u2019t able to drive home after #Supermax.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Is it fair that @CodeRed has the Lord on his side?\u00a0 He\u2019s already in way better shape than the rest of us.\u00a0 He doesn\u2019t really need any more help.\u00a0 I\u2019m pretty sure he lapped me at least once.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Whether it\u2019s 2 in a row or 16 in a row, Iron Mikes SUCK donkey balls.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Proper form has a different meaning to each different person.\u00a0 But you know, #YouDoYou.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">There was some truly awesome accountability on display.\u00a0 A few times, I witnessed PAX finishing their sets and then sending themselves to Solitary for some burpee time because they didn\u2019t think their own form was adequate.\u00a0 I even saw a couple people leave the Cell Block with only one or two reps to go to head to Solitary rather than powering through with bad form.\u00a0 #Accountability.\u00a0 Others went because they can\u2019t count on a Kindergarten level.\u00a0 Good thing counting isn\u2019t important in the medical profession.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">There were some very helpful modifications for the next iteration of this workout (seriously).\u00a0 Let\u2019s think of this time as the prototype because a few of the guys want to do it again.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>PRAYERS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lots, but none spoken.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima Out.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">@Van Gogh, I left the keys over in the Discipline Center.\u00a0 Yes, I do make myself laugh.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WARMUP.\u00a0\u00a0 &nbsp; That\u2019s not really important, but likely: SSH, IST, Michael Phelps, Whirlies, etc. &nbsp; BEATDOWN. &nbsp; Disclaimer: SPEED IS NOT YOUR FRIEND!\u00a0 Let me repeat, SPEED IS NOT YOUR FRIEND. &nbsp; Setup: 4 Cell Blocks plus a bonus Solitary Confinement area.\u00a0 1 exercise at each Cell Block. &nbsp; Cell Block A: Iron Mikes Cell [&hellip;]<\/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-15332","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, Palin, Subfloor, Code Red, Android, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15332","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=15332"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15332\/revisions"}],"predecessor-version":[{"id":15617,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15332\/revisions\/15617"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15332"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15332"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15332"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}