{"id":15558,"date":"2021-04-18T10:14:46","date_gmt":"2021-04-18T14:14:46","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15558"},"modified":"2021-04-20T16:13:36","modified_gmt":"2021-04-20T20:13:36","slug":"keeping-up-with-the-kevorkian","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/04\/keeping-up-with-the-kevorkian\/","title":{"rendered":"Keeping Up With The Kevorkian"},"content":{"rendered":"<p>After clarifying the rules and deciding to only sort of following them, YHC showed up a few minutes early in order to layout 4 cones where we would spend the entire 45 minutes of this iteration of #SuperMax.\u00a0 The pax were warned via both Twitter and Slack as to what was in store and five decided to show up anyway for our latest bout with Dr. Kevorkian.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x20 IC<\/li>\n<li>IW x15 IC<\/li>\n<li>Whirly With The Clap x10 IC<\/li>\n<li>Abe Vigoda x10 IC<\/li>\n<li>Copperhead Squats x20 IC<\/li>\n<li>Copperhead Merkin x10 IC, hold it<\/li>\n<li>Peter Parker x10 IC, hold it<\/li>\n<li>Parker Peter x10 IC<\/li>\n<\/ul>\n<p><strong>The Thang:\u00a0 The Kevorkian aka Partner Assisted Suicides<\/strong><\/p>\n<p>Partner up.\u00a0 Size, speed and fitness goals do not really matter.\u00a0 Partner A stays and performs called exercise while Partner B runs to first cone and back.\u00a0 Partner B then stays and performs same called exercise while Partner A runs to first cone and back.\u00a0 Rinse and repeato except run to second cone and back.\u00a0 And then rinse and repeato again except run to third cone and back.\u00a0 Early finishers perform Burpees for Bros for the six.\u00a0 When six arrives, called exercise is reset and the process starts all over again.<\/p>\n<p>Round 1:\u00a0 Hand Release Merkins<\/p>\n<p>Round 2:\u00a0 Sumo Squats<\/p>\n<p>Round 3:\u00a0 LBCs<\/p>\n<p>Round 4:\u00a0 Carolina Dry Docks<\/p>\n<p>Round 5:\u00a0 Alternating Lunges<\/p>\n<p>Round 6:\u00a0 Low Dolly<\/p>\n<p>Round 7:\u00a0 Wide Merkins<\/p>\n<p>Round 8:\u00a0 Alternating Side Lunges<\/p>\n<p>Round 9:\u00a0 Penguin Crunch<\/p>\n<p>Round 10:\u00a0 Trailer Park Merkins (Double Wide)<\/p>\n<p>Round 11:\u00a0 Alternating Reverse Lunges<\/p>\n<p>Round 12:\u00a0 WWII Situps<\/p>\n<p>Round 13:\u00a0 Alternating Shoulder Taps<\/p>\n<p>Round 14:\u00a0 Monkey Humpers<\/p>\n<p>One minute of burpees in our 45th minute.<\/p>\n<p><strong>COT\/BOM:\u00a0\u00a0<\/strong>YHC took us out<\/p>\n<p><strong>FIN.<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>So apparently the #SuperMax rules state a maximum of 4 exercises.\u00a0 YHC interpreted those rules as allowing 1) merkin varieties, 2) leg varieties, 3) ab varieties and 4) burpees.\u00a0 @VanGogh and @Zima seemed to take issue with that.\u00a0 But they followed YHC&#8217;s interpretation anyway.\u00a0 Sort of.<\/p>\n<p>Per @Zima&#8217;s and YHC&#8217;s watch, we got in 2.25 miles.\u00a0 Per @VanGogh&#8217;s watch, we got in something like 1.45 miles.\u00a0 And we decided that Garmin handles suicides more effectively than the Apple watch, so we will call it 2.25 miles total.<\/p>\n<p>Great to meet and partner with @Crash, who decided several times to be goaded into racing @Suede and\/or @Zima during the suicides.\u00a0 @HOG was pushing the pace for YHC as we tried to keep up with @VanGogh on our cycles.<\/p>\n<p>Here&#8217;s the playlist:<\/p>\n<p><iframe loading=\"lazy\" title=\"Spotify Embed: Kevorkian Super Max\" width=\"300\" height=\"380\" allowtransparency=\"true\" frameborder=\"0\" allow=\"encrypted-media\" src=\"https:\/\/open.spotify.com\/embed\/playlist\/11TNfk1acqJn7TD9nq9vFj?si=b04f91cf26d44372\"><\/iframe><\/p>\n<ul>\n<li>(Don&#8217;t Fear) The Reaper &#8211; Blue Oyster Cult<\/li>\n<li>Psycho Killer &#8211; Talking Heads<\/li>\n<li>Jeremy &#8211; Pearl Jam<\/li>\n<li>People Who Died &#8211; The Jim Carroll Band<\/li>\n<li>Killing In The Name &#8211; Rage Against The Machine<\/li>\n<li>Institutionalized &#8211; Suicidal Tendencies<\/li>\n<li>Suicide Blonde &#8211; INXS<\/li>\n<li>Diane Young &#8211; Vampire Weekend<\/li>\n<li>Dying To Believe &#8211; The Beths<\/li>\n<li>Live and Let Die &#8211; Paul McCartney and Wings<\/li>\n<li>Die Young &#8211; Sylvan Esso<\/li>\n<\/ul>\n<p>Tclaps to all for defeating Dr. Kevorkian and living through it.\u00a0 5 out of 6 were able to stay for the celebration of life in prison at the #Alcatraz main event.<\/p>\n<p>Announcements included Q School at #Alcatraz on May 15.\u00a0 Come get your iron sharpened.<\/p>\n<p>Thanks for having me out west, it was an honor and privilege.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>After clarifying the rules and deciding to only sort of following them, YHC showed up a few minutes early in order to layout 4 cones where we would spend the entire 45 minutes of this iteration of #SuperMax.\u00a0 The pax were warned via both Twitter and Slack as to what was in store and five [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":15559,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[153],"class_list":["post-15558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alcatraz","tag-supermax"],"acf":{"q":"Starfish","date":"4\/17\/2021","pax":"Crash, Suede, H.O.G. (WB), Van Gogh, Zima, Starfish (WD, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15558","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15558"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15558\/revisions"}],"predecessor-version":[{"id":15560,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15558\/revisions\/15560"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media\/15559"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15558"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15558"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15558"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}