{"id":15382,"date":"2021-03-28T10:04:34","date_gmt":"2021-03-28T14:04:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15382"},"modified":"2021-03-28T10:06:06","modified_gmt":"2021-03-28T14:06:06","slug":"less-is-more-and-the-bear-crawl-break","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/03\/less-is-more-and-the-bear-crawl-break\/","title":{"rendered":"Less is More and The Bear Crawl Break"},"content":{"rendered":"<p>Earlier in the week at Conspiracy we had fun with a 4-pack\u2026 given how today\u2019s date was the 27th, that workout was modified to a \u201cless is more\u201d approach with a 3-pack with increments of 9 for today\u2026 less isn\u2019t always better though!<\/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 15 IC<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Copperhead Squats x 15IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abe Vigodas x 8 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whirlies x 8 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to base of Intimidator<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Shoulder mess: x 8 IC x 6 rounds\u00a0<\/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 PILOT VIEW<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3-pack progression. PAX do WWII til 6 is up to stick together:<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">9x Burpees, Run to first stop sign.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">9x Burpees, 18 x Hand Release Merkins, Run to second stop sign.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">9x Burpees, 18 x HR Merkins, 27 x Bootstrap Squats, Run to last sign at Summit<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">MOSEY TO NW BLVD<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">27 WWIIs at corner of NW\/Reynolda<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">BEAR CRAWL BREAK<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Up NW Blvd to tunnel entrance<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpee at each parking space line (~72 lines)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX needed a break approx halfway, which was granted, WWII x 27 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\">THATS RIGHT: <strong>WE<\/strong>\u00a0<strong>BEAR CRAWLED ~.25 MILE (UPHILL) WITH 72 BURPEES MIXED IN!<\/strong><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX were given a choice: pull-up bars or practice courts\u2026 the former BARELY won.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PULL UP BREAK<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">27 pull ups<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">27 bootstrap squats<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">MOSEY TO TRACK<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3-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;\">9x Burpees, 18 x HR Merkins, 27 x Bootstrap Squats,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey half lap around track<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">18 x HR Merkins, 27 x Bootstrap Squats,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey quarter lap to bridge<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">27 x Bootstrap Squats,\u00a0<\/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>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">None\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 YHCs friend Laura\u2019s 38 y\/o sister who was killed earlier this week. Prayers for her sister\u2019s son, and the whole family.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Thanks given for the group and how days are always better when they start with F3\u2026 my M agrees, I\u2019m much happier when I start with F3.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayer giving thanks for the freedom to do F3, party in public, and that we find guys who need F3 in their life after a year of being cooped up from Covid!<\/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, men!! 2 miles traveled, 27 pull-ups, 99 Burpee\u2019s, 64 HR Merkins, 150 Bootstrap Squats, 54 WWIIs, plus a ton of Best Crawl and whatever reps were done OYO\u2026<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">TClaps to RootCanal who Doubled down \u00a0 at Super Max prior to IS. Travel time was only 12 minutes!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Van Pelt did a little mosey warmup around the AO this morning.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">TClaps to Lambchop, Root Canal and Red Baron who did the 4-pack at Conspiracy on wednesday and came back for more today.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kissinger ran to his car a minute after YHC, setting a record for PAX who left YHCs beatdowns\u2026. except he was just getting gloves. I knew he wasn\u2019t leaving!!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Root Canal thought he\u2019d pull a Cherry Pie and do burpees during our Shoulder Mess warmup\u2026 so YHC added some extra reps and rounds in there to see if he\u2019d keep going\u2026 which he did (and might have dropped a friendly name my way while we all laughed)!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The Duece led us to Pilot View with a happy run, and he kept his smile while running up Pilot View. Great to have him back out this morning!!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Red Baron had not experienced Pilot View before and was experiencing Shock and Awe with that last climb to Summit.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zima was present to call out YHCs Merkin form\u2026 oh wait, that was Lambchop and Palin. Guys, my arms were straight!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC asked Kissinger if he had ever been up Pilot View before. He said no&#8230; I think he liked it?!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The \u201cbreak\u201d for us this morning was based on an idea YHC had months ago that was an \u201cextreme\u201d version of a staple from all my workouts. 72 parking spots. A burpee at each line, for 72 burpee\u2019s total over almost \u00bc mile. \u201cDont do it!\u201d Yelled Root Canal before the announcement was made.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">During our Burpee Break, there was a lot of guys second guessing their life choices. Between Palin constantly talking and Lambchop \u201cmodifying\u201d as a necessary\u2026 it was quite the sight for onlookers passing by. One young guy walking by gave a Resounding \u201cHell No!\u201d When I invited him to join us!! Another nice lady running by said we were amazing but also laughed, it sent a mixed message.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Van Pelt silently did the whole thing like a boss\u2026 #Respect\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kissinger asked if IS workouts were usually like this or more like last weeks\u2026 the PAX said this was all YHCs fault. #Agreed<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The PAX were wise to choose pull-ups over the practice courts, as we avoided a bunch of lunges (versus bear crawl at Conspiracy), plus YHC loves pull-ups&#8230;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A quick regression back through the 3-pack exercises confused the PAX as they didn\u2019t know why we were not heading toward launch. \u201cYou just made us do a million of burpees!?\u201d They all said.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">We got back to launch right on time.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Afterwards, I talked to Kissinger about his job at Wake, it was nice to meet him, he did very well! I also chatted with The Duece about his new job, which has been a great transition and he is really enjoying!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Overall, it was great challenge, with great company, on a great morning. Thanks to Drip for swapping sites and leading at Alcatraz. He is a true HIM, it\u2019s great to be able to rely upon him. Thanks to all who posted!!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">VG<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Earlier in the week at Conspiracy we had fun with a 4-pack\u2026 given how today\u2019s date was the 27th, that workout was modified to a \u201cless is more\u201d approach with a 3-pack with increments of 9 for today\u2026 less isn\u2019t always better though! &nbsp; Warm-o-rama Mission Statement \/ Core Principles SSH x 15 IC Copperhead [&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":[93],"tags":[],"class_list":["post-15382","post","type-post","status-publish","format-standard","hentry","category-impossible-situation"],"acf":{"q":"Van Gogh","date":"03\/27\/2021","pax":"Palin, Red Baron, Van Pelt, Kissinger, The Deuce, Boo Boo, Picnicbasket, Lamb Chop (WB), Root Canal (WD), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15382","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=15382"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15382\/revisions"}],"predecessor-version":[{"id":15384,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15382\/revisions\/15384"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15382"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15382"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15382"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}