{"id":15518,"date":"2021-04-15T00:00:52","date_gmt":"2021-04-15T04:00:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15518"},"modified":"2021-04-21T15:19:43","modified_gmt":"2021-04-21T19:19:43","slug":"when-dinosaurs-roamed-the-earth","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/04\/when-dinosaurs-roamed-the-earth\/","title":{"rendered":"When Dinosaurs Roamed The Earth"},"content":{"rendered":"

Many years BC (Before Covid), YHC used to post regularly and Mayhem was part of the regular rotation. That was before the start of Bells n Whistles and the relocation of Bells n Whistles to YHC\u2019s driveway. With the slow return to workouts following injury rehab and social distancing along with full vaccination, YHC really just hit Bells n Whistles and then Double Dutch. Well, YHC has needed to get back on the Q horse for some time, but the big barrier of \u201cDon\u2019t Q it if you can\u2019t do it\u201d resonates.\u00a0YHC’s most recent Q at Parliament was kind of a debacle.<\/span><\/p>\n

So how could YHC possibly lead a workout at Mayhem? What had changed since the last time YHC was there? The AO has changed places and has had a couple of Site Qs since YHC\u2019s last adventure there, plus there was a regular showing of solid hard workers who would laugh at most of YHC\u2019s attempts to challenge them. As stated in the title, YHC was around way BC and seriously let fitness slide back to the pre F3 days. \u00a0So, any workout would be a struggle for YHC.<\/p>\n

After a recon trip to the area and multiple texts with the Site OverLord\/Mayor about distances, a plan was put together. YHC would have to miss the pre ruck at Bells n Whistles to do the Q but Pita came through asking about a pre ruck and he was all in for a pre ruck at Mayhem. It was decided to stick with the standard pre launch time of 0445 for the ruck and Pita and YHC took a tour of the Greenway. On the way back a voice from the dark joins us. DQ had thought that Burns was doing a pre run at 0500 (where was he by the way?) And DQ slowed down and joined us for the return trip to the lot.\u00a0<\/span><\/p>\n

As the time hit 0530 there was a larger crowd than YHC expected gathered for the activities and the Mission Statement was delivered and off we went. That\u2019s right, the warm up was a Mosey. There were some calls of, \u201cis this Flatline?\u201das we started. Those calls were ignored and off we went for a warm up loop.\u00a0<\/span><\/p>\n

The thang:\u00a0<\/span><\/p>\n

This was a simple stackable workout. We would start with an exercise and then run a lap and then do the first exercise and the next exercise then run a lap and keep adding exercises after each lap up to the 50 CYA (choose your activity) and then work back down the list subtracting exercises as time permits.\u00a0<\/span><\/p>\n

The exercises were:<\/p>\n

5 Merkins<\/p>\n

10 Box Jumps<\/p>\n

15 Dips<\/p>\n

20 Lunges<\/p>\n

25 Squats<\/p>\n

30 Plank Jacks<\/p>\n

40 Low Flutters<\/p>\n

50 CYA<\/p>\n

40 Low Flutters<\/p>\n

30 Plank Jacks<\/p>\n

25 Squats\u00a0<\/span><\/p>\n

20 Lunges<\/p>\n

15 Dips<\/p>\n

10 Box Jumps<\/p>\n

5 Merkins<\/p>\n

YHC knew that there would be several of the fast ones and hard chargers so the idea of trying to slow them down was brought to life with 4 different coupons that the fastest people through each round would carry one of them for the running lap. The coupons were a cinder block, a propane tank, a 25 lb kettlebell and a 15 lb weight.\u00a0<\/span><\/p>\n

NMM<\/p>\n

So, the hot start was given only a little bit of grief and the warm up happened prettly quickly with most folks flying through the exercises.\u00a0<\/span><\/p>\n

There were no slackers today, everyone was putting in solid effort with everyone getting through the 50 reps round and covering at least 2-3 miles.<\/p>\n

It was no surprise that all of the front runners took multiple turns carrying a coupon of their choice (pays to finish first) while running.\u00a0 <\/span>The restrictor plates were not working as well on the Pax as they did on YHC.\u00a0<\/span><\/p>\n

The lack of consistent numbering of the exercises bothered some of the Pax.\u00a0<\/span><\/p>\n

Heavy dose of Respects and Double Respects at the workout today.<\/p>\n

There are lots of good features at the AO and the Greenway was perfect for the pre ruck.\u00a0<\/span><\/p>\n

The pre ruck or pre run is a great way to get more of all the Fs and it was fantastic to be able to spend the time with Pita and DQ.\u00a0<\/span><\/p>\n

The music that got the most comments was the last song of the morning (Chan Chan – Buena Vista Social Club) and will not be the last time it is played at a workout.\u00a0<\/span><\/p>\n

The recording was suboptimal this am and didn\u2019t catch the exact ages of the Hates, but it seemed like Turnover was the youngest but feel free to correct this.\u00a0<\/span><\/p>\n

COT<\/p>\n

YHC took us out giving thanks for us all having the ability to be out here to support each other and asking for help from and for each other to be the light to show others the way and to be the change that we want to see in our community and our world. Also, asked everyone to take a moment to think of someone and reach out to them and help them through their struggles. We are all struggling with something and together we can all help each other even if we don\u2019t think we have anything to offer. All it takes is a call, text or email checking in on someone.\u00a0<\/span><\/p>\n

Please remember in your prayers H.O.G\u2019s friend who is undergoing treatment for melanoma.<\/p>\n

Thank you all for coming out and supporting YHC and each other as you all put in the work today. It was a great way to start the day. Turnover, I think that someone carried off the keys thinking that they were a coupon.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Many years BC (Before Covid), YHC used to post regularly and Mayhem was part of the regular rotation. That was before the start of Bells n Whistles and the relocation of Bells n Whistles to YHC\u2019s driveway. With the slow return to workouts following injury rehab and social distancing along with full vaccination, YHC really […]<\/p>\n","protected":false},"author":151,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[129],"class_list":["post-15518","post","type-post","status-publish","format-standard","hentry","category-mayhem","tag-backblast"],"acf":{"q":"Toe Tag ","date":"4\/14\/21","pax":"Dr Toot Canal (WD), Bulldog, Splash, Drama Queen, High Cotton, Boomerang, Post Hole, Crash, The Pony Express, Van Gogh, H.O.G., Cheesesteak, Zima, Turnover (WB?)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15518","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\/151"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15518"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15518\/revisions"}],"predecessor-version":[{"id":15522,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15518\/revisions\/15522"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}