{"id":15341,"date":"2021-03-24T08:53:53","date_gmt":"2021-03-24T12:53:53","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15341"},"modified":"2021-03-24T08:53:53","modified_gmt":"2021-03-24T12:53:53","slug":"4-pack-aggression","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/03\/4-pack-aggression\/","title":{"rendered":"4-pack Aggression"},"content":{"rendered":"<p>Last time YHC had Q at Conspiracy we had fun with a 5-pack\u2026 give how today\u2019s date was the 24th, a 4-pack with increments of 6 was chosen, but rather than go to the track only\u2026 why not explore the AO a bit more aggressively??<\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Mission Statement \/ Core Principles<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400;\">SSH x 12 IC<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abe Vigodas x 6 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whirlies x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IST x 12 IC<\/span><\/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 INTIMIDATOR<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4-pack progression. PAX do squats til 6 is up to stick together:<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">6x Burpees, Run a to first stop sign.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">6x Burpees,12 x Hand Release Merkins, Run to second stop sign.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">6x Burpees,12 x HR Merkins, 18 x Bootstrap Squats, Run to third stop sign<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">6 x Burpees,12 x HRM, 18 x BS Squats, 24 x WWII, Run to forth stop sign.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">MOSEY TO PULL-UP BARS<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">24 pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">24 WWIIs<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">MOSEY TO PRACTICE TENNIS COURTS<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4-pack regression. PAX do squats til 6 is up to stick together:<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl to end of 4th court, 6 x Burpees,12 x HRM, 18 x BSS, 24 x WWII<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl to end of 3rd court, 12 x HRMs, 18 x BSSs, 24 x WWII<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl to end of 2nd court, 18 x BSSs, 24 x WWII<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl to end of FIFTH court, 24 x WWII<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">MOSEY TO START<\/span><\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Plank, right arm up, left arm up<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The Thistle, 1\/2\/3\/4\/5 merkins\u00a0\u00a0\u00a0<\/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;\">Prayers for Red Baron\u2019s old college roommate, Ryan, whose wife passed away after a long battle with Cancer this past weekend. She is survived by their three children who were unable to travel to the Texas hospital before she passed.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Root Canal taking over as WIB Site Q next Thursday.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Drip and VG swapping Q duties this Saturday at their respective AOs.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SuperMax and Alcatraz shirt order is open through 4\/2!<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/f3.mudgear.com\/products\/f3-winston-salem-supermax-pre-order-march-2021?variant=39423236702396\"><span style=\"font-weight: 400;\">https:\/\/f3.mudgear.com\/products\/f3-winston-salem-supermax-pre-order-march-2021?variant=39423236702396<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/f3.mudgear.com\/products\/f3-winston-salem-alcatraz-pre-order-march-2021?variant=39422728175804\"><span style=\"font-weight: 400;\">https:\/\/f3.mudgear.com\/products\/f3-winston-salem-alcatraz-pre-order-march-2021?variant=39422728175804<\/span><\/a><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out lifting up Ryan and his family, giving thanks for the group And our ability to do great things like raise funds for FiAs food drive.<\/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;\">Bevo, Root Canal, Red Baron, and Razzie all rolled in at the last minute this morning. Perhaps showing a sign of some hesitation on coming to YHCs Q?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX got in 1.75 miles total plus plenty of 2021 challenge reps, 30 burpees, 48 HR Merkins (plus 15 regular), 90 BS Squats, and 144 WWII total.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The idea with HR Merkins, Boot Strap Squats, WWIIs was to force the full range of motion. The PAX will agree that an extra little bit makes each exercise a lot more effective.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bevo expressed gratitude for starting off in the intimidator\u2026 we all agreed that was pretty bad. He seemed fine with it though, clearing the guard post at the bottom of the intimidator at least once during our 4-pack.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Upon making it to the top of the intimidator, Lambchop asked if we were staying put, to which YHC said \u201cNo, we\u2019re not basking in the glory of that climb, sorry!\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Red Baron was pushing the pace up the hill this morning, YHC gave up trying to keep up. Was nice to see him at least show signs of being tired when he forgot how many pullups he had done!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The #Respects Mutton, Drip and Root Canal definitely earned it today, keeping pace and leading at times.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Great to see Greenspan out this morning. Judging by his speed, he is now fully recovered from the Idiot Run!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Root Canal knew exactly what was coming when we headed toward the practice courts, saying, \u201cOh no, he\u2019s famous for this\u2026\u201d or something along those lines.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mutton took initiative to bear Crawl early, only to find the walk side of the practice court was super slick with silt. Bevo and YHC would later discover the same is true for the far end of the courts!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Thanks to Bevo for calling out YHCs form on the HR Merkins during the second round.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then Bevo called out Razzie filling his shirt out nicely, possibly wearing his sons shirt though? YHC thought it must have been from the 2021 challenge, Drip said it wasn\u2019t paying off for him yet. Greenspan then gave kudos to drip on his \u201csquat form.\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">None of the PAX liked the surprise ending to our Bear crawl regression, going to the end of the courts instead of to the first section.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">During Mary, the shirt filling out came up again, with Bevo commenting on YHCs arms, being the reason for my bad form earlier. The PaX were told that the secret is obvious: just stand shirtless in front of the mirror and flex for 5 minutes a day or until you get a headache. Drip and Razzie said they were going to try it when they gets home.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">A great morning, with great company. No better way to start the day. Thanks to all who posted!!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">VG<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last time YHC had Q at Conspiracy we had fun with a 5-pack\u2026 give how today\u2019s date was the 24th, a 4-pack with increments of 6 was chosen, but rather than go to the track only\u2026 why not explore the AO a bit more aggressively?? &nbsp; Warm-o-rama Mission Statement \/ Core Principles SSH x 12 [&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":[82],"tags":[],"class_list":["post-15341","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Van Gogh","date":"03\/24\/2021","pax":"Razzie, Mutton, Drip, Bevo, Red Baron, Greenspan, Lamb Chop (WB), Root Canal (WD), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15341","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=15341"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15341\/revisions"}],"predecessor-version":[{"id":15342,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15341\/revisions\/15342"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15341"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15341"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15341"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}