{"id":16009,"date":"2021-05-24T22:11:57","date_gmt":"2021-05-25T02:11:57","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16009"},"modified":"2021-05-24T22:11:57","modified_gmt":"2021-05-25T02:11:57","slug":"red-barchetta-at-tit","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/05\/red-barchetta-at-tit\/","title":{"rendered":"Red Barchetta at TIT"},"content":{"rendered":"<p>YHC returned to The Iron Throne after a several-month absence.\u00a0 Good to be back, although the pax who joined me may think otherwise.<\/p>\n<p>Warmarama:<\/p>\n<p>SSHs, Long, extended Cherry Pies, Abe Vigodas, Whirlies, Dive Bombers, Quad Stretch, Let\u2019s Go<\/p>\n<p>The Thang:<\/p>\n<p>Pax moseyed down to field where they found cones at the following points:\u00a0 10 yards, 25 yards, 50 yards, 75 yards, 100 yards.\u00a0 Commence, Red Barchetta.\u00a0 Pax would be given mode of transport + exercise.\u00a0 Complete the number of reps of the yard marker.<\/p>\n<ul>\n<li>Run to 100-yard marker; SSHs x 100; run backwards back to start<\/li>\n<li>Carioca to 75-yard marker; Flight Attendants x 75; carioca opposite direction back to start<\/li>\n<li>Bear crawl to 50-yard marker; Squats x 50; crawl bear back to start<\/li>\n<li>Power skip to 25-yard marker; Burpees x 25; reverse(?) power skip back to start<\/li>\n<li>Broad jump to 10-yard marker; WMDs x 10; broad jump back to start<\/li>\n<\/ul>\n<p>We then moseyed up to the playground for some pull-ups.\u00a0 Complete the prescribed number of pull-ups; for any number short of the target, complete that number of dips.\u00a0 Rounds were 10, 9, 8, 7, 6, 5, 6, 7, 8, 9, 10.<\/p>\n<p>We then played on the playground equipment for a moment, did some more merkins and squats, and finished off our playground time with burpees.<\/p>\n<p>With time short, we moseyed home for burpees x 5 + Cobra Crunches AMRAP.<\/p>\n<p>Time.<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>The Blackbeard Challenge is Memorial Day morning. Bring a ruck or weighted vest as desired.\u00a0 Join Spam at Jamison Park!<\/li>\n<li>State of the Pax is June 5<sup>th<\/sup>, also at Jamison Park. Doughnuts, coffee, beer.<\/li>\n<li>The Shmed is the last weekend of August. Following the completion of The Shmed, Shmedfest returns!<\/li>\n<\/ul>\n<p>COT:<\/p>\n<ul>\n<li>YHC took us out.<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<ul>\n<li>As expected, the amount of MC from this group was immense.<\/li>\n<li>Steer clear of medical advice from Palin. Lace is better suited to diagnose your injuries.\u00a0 Also steer clear of letting Palin pace a group run.<\/li>\n<li>Shocker of the morning was Drip\u2019s hair looked a bit disheveled. YHC even got him to complain about excessive pull-ups.<\/li>\n<li>Just kidding; in reality, neither of those things happened.<\/li>\n<li>Spamalot likes extended Cherry Pies. Sorry about missing core principle #3 five or six times.\u00a0 I\u2019ll do better.<\/li>\n<li>Green Acres was disappointed we didn\u2019t do hand-walking Balls to the Wall.<\/li>\n<li>Huck ghosted YHC on an EC run EH. The way he dominated the workout proved that he had plenty in the tank for the run.<\/li>\n<li>Wobegon, Burns, and Turnover were quietly getting it done.<\/li>\n<li>Michael Bolton has accelerated. Dude was getting after it and encouraging others.<\/li>\n<li>Great to meet Bo Peep, in town from F3 Cherokee (north of Atlanta). Look for him at either Red Line or Flat Line on Tuesday.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>YHC returned to The Iron Throne after a several-month absence.\u00a0 Good to be back, although the pax who joined me may think otherwise. Warmarama: SSHs, Long, extended Cherry Pies, Abe Vigodas, Whirlies, Dive Bombers, Quad Stretch, Let\u2019s Go The Thang: Pax moseyed down to field where they found cones at the following points:\u00a0 10 yards, [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-16009","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"","date":"5\/24\/2021","pax":"Spamalot, Bo Peep, Green Acres, Drip, Burns, Huckleberry, Michael Bolton, Palin, Turnover, Lace, Wobegon, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16009","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16009"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16009\/revisions"}],"predecessor-version":[{"id":16010,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16009\/revisions\/16010"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16009"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16009"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16009"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}