{"id":16649,"date":"2021-07-16T12:30:01","date_gmt":"2021-07-16T16:30:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16649"},"modified":"2021-07-16T14:53:42","modified_gmt":"2021-07-16T18:53:42","slug":"the-ocho","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/07\/the-ocho\/","title":{"rendered":"The Ocho"},"content":{"rendered":"<p><span style=\"font-weight: 400\">F U Mike Tyson.\u00a0 F U.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>WARMUP.\u00a0 <\/b><span style=\"font-weight: 400\">SSH, Whirly has the Clap, Michael Phelps (everyone else), Burpees (CP)<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>BEATDOWN.<\/b><span style=\"font-weight: 400\">\u00a0\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Run the normal figure 8 with the intersection in the middle at the stairs.\u00a0 Reverse direction for each lap.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">At each of the 4 stations, do 20 reps of the same exercise per lap.\u00a0 Go to the next exercise on the next lap.\u00a0 At the intersection (twice per lap), do 10 reps of all exercises.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Exercises:<\/span><\/p>\n<p><span style=\"font-weight: 400\">&#8211; Hand Release Mike Tysons<\/span><\/p>\n<p><span style=\"font-weight: 400\">&#8211; Hand Release Burpees<\/span><\/p>\n<p><span style=\"font-weight: 400\">&#8211; Heels to Heaven<\/span><\/p>\n<p><span style=\"font-weight: 400\">&#8211; Knee-to-Ground Mary Katherines<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>EASY PEASY.\u00a0 DONE.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>THOUGHTS.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Everyone finished two laps and was at least on lap three.\u00a0 Most finished three and were starting number four.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Based on the comments during the workout, I think all the PAX really enjoyed their morning and would like for it to be repeated soon.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">God bless @Fender.\u00a0 He sadistically posted at two of my Qs this week to keep me company.\u00a0 But as he was leaving this morning, he asked where he could find a difficult beatdown.\u00a0 Note: If anyone wants this cardboard from this morning, it\u2019s in Fender\u2019s car.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@H.O.G. and @CherryPie were the only repeat offenders from 3 months ago and very happy about it.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">As predicted in the preblast, the Q was securely installed as the SIX.\u00a0 @Crash, @RootCanal, and @Drip filled out the groupetto with me and pulled me along from station to station, encouraging me along the way.\u00a0 They did seem to get a little bored having to wait for me over and over and over again.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Once @Fender got the hang of the workout and learned how to do proper form, he INCREASED his lead on the pack.\u00a0 I\u2019m not sure how making him do more exercises with correct body positioning made him go FASTER, but it was fascinating to watch from afar.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">If not for his brutal EC run beforehand, @H.O.G. would have lapped the SIX multiple times.\u00a0 But of course, he was still near the front the whole time.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Just like a good audiobook, @VanGogh entertained @H.O.G. for the entire workout with stories of his recent hiking trip.\u00a0 He somehow did that while obliterating the workout.\u00a0 If he can go that fast after all those days of hiking, I may need to switch up my training routine.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@Huckleberry had quite the interesting strategy.\u00a0 He managed to pace himself between two groups, yo-yo\u2019ing between them frequently.\u00a0 Maybe he just selfishly wanted to have the best of both worlds and hear all of the different conversations.\u00a0 I once looked over and saw him rest during the burpees, but then I realized my mistake.\u00a0 I had just blinked and missed 3 reps.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@CherryPie did burpees for the entire workout in one spot because he was afraid the other exercises would be too easy (shoulder mess, huh?).\u00a0 No, no, no.\u00a0 I\u2019m only kidding \u2026 or am I?\u00a0 Honestly, who knows?\u00a0 I never saw the guy.\u00a0 He was either in one spot the entire time or very far ahead of me.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I\u2019ve said it before and I\u2019ll say it again.\u00a0 If @RootCanal is a day over 32, then I\u2019m a monkey\u2019s uncle.\u00a0 There is no way that a man in that amazing shape can possibly be a double respect.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">We all know that @Drip\u2019s facial expressions don\u2019t match his level of fatigue.\u00a0 Take today for example.\u00a0 If that wide of a grin portrayed his effort level, that man was out for a Sunday stroll.\u00a0 Is that the truth @Drip?\u00a0 Were you not at all winded by the simple exercises?\u00a0 And remember, \u201cit\u2019s you versus you!\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@Crash only had kind words for the Q &#8211; during the workout, after the workout, over Slack, \u2026\u00a0 I even gave him the option of quitting on more than one occasion.\u00a0 I\u2019m pretty sure his response was to silently stare me down and leave me in the dust while heading to the next station as I struggled with my immediate life decisions.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>ANNOUNCEMENTS.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Shmedfest: August 27-28.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sea-Man has the Q at Alcatraz.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Drip says somebody has I.S.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>PRAYERS:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Family of a kid\u2019s girlfriend in H.O.G.\u2019s youth group.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">John Pruitt\u2019s family.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fender\u2019s wife\u2019s family.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">The H.O.G. took us out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>F U Mike Tyson.\u00a0 F U. &nbsp; WARMUP.\u00a0 SSH, Whirly has the Clap, Michael Phelps (everyone else), Burpees (CP) &nbsp; BEATDOWN.\u00a0\u00a0 &nbsp; Run the normal figure 8 with the intersection in the middle at the stairs.\u00a0 Reverse direction for each lap. &nbsp; At each of the 4 stations, do 20 reps of the same exercise [&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":[112,113,84],"tags":[],"class_list":["post-16649","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-pain-stations","category-wib"],"acf":{"q":"Zima","date":"7\/15\/21","pax":"Cherry Pie, The H.O.G., Fender, Van Gogh, Huckleberry, Crash, Root Canal, Drip, Zima (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16649","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=16649"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16649\/revisions"}],"predecessor-version":[{"id":16652,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16649\/revisions\/16652"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16649"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16649"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16649"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}