{"id":16393,"date":"2021-06-23T22:22:57","date_gmt":"2021-06-24T02:22:57","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16393"},"modified":"2021-06-23T22:22:57","modified_gmt":"2021-06-24T02:22:57","slug":"a-small-boulder","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/06\/a-small-boulder\/","title":{"rendered":"A Small Boulder"},"content":{"rendered":"<p>Warmarama:<\/p>\n<p>SSHs, down\/up dog combo, calf stretches; then we moseyed to the old launch spot and partnered up.\u00a0 One partner does pull-ups x 5 while the other partner does Lt. Dans.\u00a0 Flip flop, then repeato five more times.\u00a0 Mosey back to the new launch spot.\u00a0 End of warm up.<\/p>\n<p>Note:\u00a0 Before we departed for the old launch spot, the Q instructed Posthole to pick a \u201clargish\u201d rock and then deposit it beside the hill to nowhere path.<\/p>\n<p>The Thang:<\/p>\n<p>Pax were told that we would be participating in an every minute on the minute (EMOM) beatdown this morning and spelling out the word \u201cMAYHEM\u201d.\u00a0 When the bell rings, perform the prescribed number of reps, then use any remaining time to run up to the top. \u00a0Cup check:\u00a0 The first person up the hill carries the \u201clargish\u201d rock chosen by Posthole on the subsequent round.<\/p>\n<p>Merkins<\/p>\n<p>American Hammers<\/p>\n<p>Yak Kicks (Burpees + Donkey Kick)<\/p>\n<p>Hand-Release Merkins<\/p>\n<p>burpeEs<\/p>\n<p>Mike Tysons<\/p>\n<p>&nbsp;<\/p>\n<p>Time.<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>F3 Blood Drive is July 3<sup>rd<\/sup>! DM D-Day for details.<\/li>\n<li>Rust Bucket has Urban Assault Q on Friday.<\/li>\n<li>Root Canal has the Q for OG\/Tractors. DM with route suggestions.<\/li>\n<li>Huck has TRQ tomorrow. YHC has WIB.\u00a0 Both will launch from Speas.\u00a0 If you choose one and end up not enjoying it, you can easily switch mid-workout.<\/li>\n<li>The Shmed is the last weekend of August, 8\/27 &amp; 8\/28. Following the completion of The Shmed, Shmedfest returns!\u00a0 The third workout (7:30 am on the 28<sup>th<\/sup>) will be a fun run &amp; 5K officiated by Twin City Track Club; registrations will begin next week.<\/li>\n<\/ul>\n<p>COT:<\/p>\n<ul>\n<li>YHC lifted up the spoken prayers and for all those unspoken.\n<ul>\n<li>Harden and Sour Mash\u2019s family.<\/li>\n<li>Bam\u2019s family.<\/li>\n<li>Starfish\u2019s family.<\/li>\n<li>Lindsey Miller is one of Posthole\u2019s M\u2019s best friends and has rapidly progressing ALS. Lindsey is on an experimental trial.<\/li>\n<li>Praise for Turnover\u2019s new 2.0. Mother and baby are healthy.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<ul>\n<li>All were suspicious of the instruction to Posthole to pick [just] one largish rock. Rightfully so.\u00a0 It is better described as a small boulder.<\/li>\n<li>Root Canal charged up the hill on the first round, closely followed by Turnover. After a brief disagreement between the two, Root Canal proudly or sheepishly accepted victory.\u00a0 His trophy was the small boulder.<\/li>\n<li>Splash claimed the trophy at least twice. He was quite spry.<\/li>\n<li>Posthole admitted to \u201csandbagging\u201d the workout. All YHC saw was Posthole taking the trophy off of other pax\u2019s hands multiple times.<\/li>\n<li>The Yak Kicks were a Huckleberry special (BIG surprise there), conceived via text message. The pax, particularly the overly dramatic Drama Queen, begged for the required reps of the Yaks to be reduced.\u00a0 After one minute and only having advanced 15 feet, the Q acquiesced.<\/li>\n<\/ul>\n<p>TO, good to see you out.\u00a0 You might need to make a new copy of the keys, though, as they were crushed under the trophy when returning it to the ditch.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama: SSHs, down\/up dog combo, calf stretches; then we moseyed to the old launch spot and partnered up.\u00a0 One partner does pull-ups x 5 while the other partner does Lt. Dans.\u00a0 Flip flop, then repeato five more times.\u00a0 Mosey back to the new launch spot.\u00a0 End of warm up. Note:\u00a0 Before we departed for the [&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":[83],"tags":[],"class_list":["post-16393","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"","date":"6\/23\/2021","pax":"Posthole, Turnover, Drama Queen, Root Canal, Splash, High Cotton, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16393","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=16393"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16393\/revisions"}],"predecessor-version":[{"id":16394,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16393\/revisions\/16394"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16393"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16393"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16393"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}