{"id":16378,"date":"2021-06-23T14:55:09","date_gmt":"2021-06-23T18:55:09","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16378"},"modified":"2021-06-23T14:55:09","modified_gmt":"2021-06-23T18:55:09","slug":"participation-trophies","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/06\/participation-trophies\/","title":{"rendered":"Participation Trophies"},"content":{"rendered":"<p><b>WARMUP.\u00a0\u00a0<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">SSH.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Whirlies.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Michael Phelps.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>BEATDOWN.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><i><span style=\"font-weight: 400\">Step 1:<\/span><\/i><span style=\"font-weight: 400\"> Start on one baseline of the basketball court.<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Step 2:<\/span><\/i><span style=\"font-weight: 400\"> Perform 3 exercises with weight OYO (each arm)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curls x 10<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Squat Thrusters x 10<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Swings x 10<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400\">Step 3:<\/span><\/i><span style=\"font-weight: 400\"> Bear Crawl to half court.<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Step 4:<\/span><\/i><span style=\"font-weight: 400\"> Perform Burpees x 5<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Step 5:<\/span><\/i><span style=\"font-weight: 400\"> Sprint back to the first baseline.<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Step 6:<\/span><\/i><span style=\"font-weight: 400\"> Sprint the full length of the court to the other baseline.<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Step 7:<\/span><\/i><span style=\"font-weight: 400\"> Perform 3 exercises without weight OYO<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">WMDs x 10<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mary Katherines x 10 (DC, of course)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heels to Heaven x 20<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400\">Step 8:<\/span><\/i><span style=\"font-weight: 400\"> Bear Crawl to half court.<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Step 9:<\/span><\/i><span style=\"font-weight: 400\"> Perform Burpees x 5<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Step 10:<\/span><\/i><span style=\"font-weight: 400\"> Sprint back to the second baseline.<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Step 11:<\/span><\/i><span style=\"font-weight: 400\"> Sprint the full length of the court to the first baseline.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Rinse and Repeat<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>DONE.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>ANNOUNCEMENTS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Convergence (Purgatory, Impossible Situation, and Alcatraz) at Hanes Park on July 3rd at 7am.\u00a0 Supermax at Hanes Park at 6am.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@SweetTea has his VQ next week at #BellsNWhistles.\u00a0 Youse guys should come out.\u00a0 Grab a pie or maybe some cawfee and meet in the paking lot by the watta.\u00a0 Cawl him.\u00a0 He\u2019ll tawk aboutit latuh.\u00a0 Now get outta hea.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NAKED MAN MOLESKIN:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Every man posts in the gloom for his own personal reason.\u00a0 My sincere hope is that mission was accomplished this morning.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lots and lots and lots of 2nd F.\u00a0 Have to fill the silence in some way, right?\u00a0 Unfortunately the Q couldn\u2019t participate much at all because apparently oxygen is needed to talk, of which the Q had a precious short supply.\u00a0 Those other beasts are clearly in much better shape than the Q.\u00a0 #SuckingWind<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The beauty of a low stress, friendly morning workout is that each member of the PAX can modify the beatdown to suit his own desires and goals.\u00a0 Watching today\u2019s crew was like witnessing 18 different Cheesesteaks out there.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Nobody voiced any displeasure at all over any of the songs that were played.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">It is completely and utterly fake news that the Q called every single one of the other 17 PAX \u201ccheaters\u201d.\u00a0 OK fine.\u00a0 Maybe not so much \u201cfake\u201d, but more like the exact truth.\u00a0 Obviously that comment was taken well and everyone was in total agreement.\u00a0 Obviously.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I will not relent on this point.\u00a0 Go ahead and challenge me; you will lose.\u00a0 Every man who posted is a better man for it.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Some guy named @Cobra was there.\u00a0 He seemed like he knew what he was doing so I guessed he wasn\u2019t an FNG.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@Transcript posted to his second F3 workout.\u00a0 After enduring Huck\u2019s \u201cManly\u201d beatdown (truly, truly awful) for his first post, there was a BOLO at local hospitals for him over the weekend.\u00a0 However, there was no quit in him this morning and he even looked like he enjoyed himself, so he seems to be a keeper.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Can we take up a collection to get @Lace a heavier dumbbell or even a kettlebell?\u00a0 When a man is that fast at the exercises, he should use something bigger than a 6 lb blowup weight.\u00a0 #SpartanUp<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I thought I was right on @Special\u2019s heels at one point because I was near the top of his shadow, but then I realized that I was about 50 feet behind him.\u00a0 When you\u2019re 7\u20192\u201d, you cast a long shadow.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@Airbag puffed himself up and then exploded through the entire workout.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@Tigger felt safe when he didn\u2019t see any cardboard set up in the clubhouse parking lot.\u00a0 However, he found it later over on the basketball court.\u00a0 What he didn\u2019t find were any jump ropes, so clearly this beatdown was not as difficult as his \u201c27 second most difficult beatdown ever\u201d guarantee.\u00a0 Or was it 28 seconds?\u00a0 Either way, without those ropes, @Tigger easily breezed through.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@Balco smiled through each Burpee repetition.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@Winklevoss, an elite runner himself, expressed displeasure at the \u2026 running portion.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">At one point, the Q tried to ever so helpfully suggest that @Atrophy (one of the front runners) not modify a particular exercise.\u00a0 Quite pleased with that suggestion without a hint of rebuttal, @Atrophy then proceeded to dominate the rest of the workout, blow by the Q, and strangely avoid him until COT.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@SweetTea learned some very valuable lessons for his VQ next week, namely bring music in order to drown out whatever the hell is spewing from @BAM\u2019s mouth.\u00a0 #TheMoreYouKnow.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Speaking of @BAM, even though he talks a lot &#8211; a lot; a whole freaking lot; while working out mind you &#8211; he won\u2019t appease the PAX when called upon to flex those vocal chords and produce some sweet melodic harmonies.\u00a0 Why is that?<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">How come I get so many excuses from Hates and Ayes about not wanting to try F3 because they don\u2019t think they can do it, yet @Manscape makes us all look silly by crushing the workout without uttering a nasty word.\u00a0 Come to think of it, many of you should take notes on that last point.\u00a0 Learn from the man with experience.\u00a0 Also, can we stop pretending he\u2019s a Double Respect?\u00a0 Until I see an actual birth certificate, I\u2019m going to assume he\u2019s a child of the 80\u2019s.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@Bluto is nice.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I have to believe that @Zuckerburg ran about 17 EC miles at a 6:12 pace because I saw something from him that I have never seen before &#8211; it almost looked a bit like fatigue.\u00a0 But my eyes must have deceived me, so I\u2019m going to chalk it up to my incredibly poor eyesight.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">If you haven\u2019t worked out with @Crash lately, please take the time to do so.\u00a0 His meteoric rise from his first post a little over a year ago (with a bit of a hiatus) to now is nothing short of remarkable.\u00a0 #BeastMode<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I\u2019m not sure who is stalking who between me and @Lemming.\u00a0 He just happens to be somewhere along my #SadClown running routes a little too often to be coincidental (pay no attention to the fact that those routes go right by his house).\u00a0 Hmm.\u00a0 And my name was listed on the Q calendar at this AO for this morning so he knew I\u2019d be there.\u00a0 Explain yourself, @Lemming.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Judging by @Data\u2019s reactions, he enjoyed every last minute of the beatdown.\u00a0 No complaints whatsoever.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>PRAYERS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">none expressed out loud<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima Out.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Atrophy, I mistakenly took the keys home with me.\u00a0 But don\u2019t fear, I gave them to my neighbor.\u00a0 When you EH him (good luck!), you can have them back.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WARMUP.\u00a0\u00a0 &nbsp; SSH. Whirlies. Michael Phelps. &nbsp; BEATDOWN. &nbsp; Step 1: Start on one baseline of the basketball court. Step 2: Perform 3 exercises with weight OYO (each arm) Curls x 10 Squat Thrusters x 10 Swings x 10 Step 3: Bear Crawl to half court. Step 4: Perform Burpees x 5 Step 5: Sprint [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,112,113],"tags":[],"class_list":["post-16378","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-bootcamp","category-pain-stations"],"acf":{"q":"Zima","date":"6\/23\/21","pax":"Atrophy, Bluto, Cobra, BAM, Transcript, Crash, Special, Lace, Data, Zuckerberg, Winklevoss, BALCO, Airbag, Tigger, Manscape, Lemming, Sweet Tea, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16378","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16378"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16378\/revisions"}],"predecessor-version":[{"id":16381,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16378\/revisions\/16381"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}