{"id":15860,"date":"2021-05-09T21:58:40","date_gmt":"2021-05-10T01:58:40","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15860"},"modified":"2021-05-09T21:58:40","modified_gmt":"2021-05-10T01:58:40","slug":"a-hard-and-complicated-ua-for-a-smart-group-of-studs-plus-the-q","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/05\/a-hard-and-complicated-ua-for-a-smart-group-of-studs-plus-the-q\/","title":{"rendered":"A Hard and Complicated UA for a smart group of studs (plus the Q)"},"content":{"rendered":"

Someone made a mistake and invited me to Q Urban Assault.\u00a0 I am old and lately out of shape, and I generally run Tractors on Fridays, BUT I love the dudes at UA and the AO is unique.\u00a0 While considering the AO, somehow I focused on the stairs from 4th ST up to the Long Branch Trail and the bridge over the street.\u00a0 I also didn’t want to do a traditional routine, so I thought we would try a more complicated grinder than a 3-man grinder:\u00a0 a 4-man grinder.\u00a0 I know — creative.<\/p>\n

I had also seen a video in recent months of Adrian Peterson crawl bearing up stadium steps.\u00a0 And I recalled the steps near the waterfall and stage.\u00a0 This sounded hard so put that first.\u00a0 It went like this:<\/p>\n

Warmorama<\/p>\n

SSHs, ISTs, mountain climbers, copperhead squats, Peter Parkers, Jack Reachers (surprisingly hard after Peter Parkers), and Running with Scissors.<\/p>\n

Over to set of 15 steps.\u00a0 Take turns crawl bearing to top.\u00a0 Then bear crawl next set.\u00a0 Mosey to 4th St under bridge and moving explanation of the never-before-attempted 4-man grinder.<\/p>\n

Stop 1 “B” under bridge do 10 burpees and 10 big boy sit ups and alternate until relieved.<\/p>\n

Stop 2 “N” north of bridge do 20 Nolan Ryans (10 each arm) and 20 Nordic Tracks (looks a lot like Running with Scissors but I needed an N exercise for memory).\u00a0 Alternate until relieved.<\/p>\n

Stop 3 “S” south of bridge do 30 squats and 30 SSHs and alternate until relieved.<\/p>\n

The S stop folks run to the B stop who run to the N stop and so on, a circular grinder.\u00a0 We got in two full rounds at each stop.<\/p>\n

Mosey north along trail to 5th street for a fifth of VODKA<\/p>\n

V — 10 Vee ups in cadence (20)<\/p>\n

O — 10 big Os (5 each direction)<\/p>\n

D — 15 Derkins OYO<\/p>\n

K — 20 Kicks of the Donkey<\/p>\n

A — 20 American Hammers IC<\/p>\n

Mosey north along trail to 6th street for a game of HOCKEY<\/p>\n

H — 10 hand release merkins<\/p>\n

O — 15 Overhead Claps<\/p>\n

C — 20 CDDs<\/p>\n

K — 25 Kicks of the Donkey<\/p>\n

E — 30 Elves on a shelf<\/p>\n

Y — YOUR F3 Name spelled with feet together, straight legs, all caps.<\/p>\n

Mosey back to start for brief Mary.<\/p>\n

 <\/p>\n

NMM<\/p>\n