{"id":16737,"date":"2021-07-26T16:41:32","date_gmt":"2021-07-26T20:41:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16737"},"modified":"2021-07-26T16:41:32","modified_gmt":"2021-07-26T20:41:32","slug":"going-for-gold","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/07\/going-for-gold\/","title":{"rendered":"Going For Gold"},"content":{"rendered":"<p><b>WARM-O-RAMA.<\/b><\/p>\n<p><span style=\"font-weight: 400\">SSH, Whirly Has The Clap, Michael Phelps<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>BEATDOWN.<\/b><\/p>\n<p><i><span style=\"font-weight: 400\">Setup:<\/span><\/i><i><span style=\"font-weight: 400\"> Cones placed at 0, 25, 50, 75, and 100 yards.<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400\">Exercises:<\/span><\/i><i><span style=\"font-weight: 400\"> Swings, Hand Release Mike Tysons, Curl Presses, Corkscrews<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400\">Choose Your Goal:<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400\">&#8211; Gold &#8211; Burpees: 20.\u00a0 Exercise reps: 100, 75, 50, 25.<\/span><\/p>\n<p><span style=\"font-weight: 400\">&#8211; Silver &#8211; Burpees: 10.\u00a0 Exercise reps: 50, 40, 30, 20.<\/span><\/p>\n<p><span style=\"font-weight: 400\">&#8211; Bronze &#8211; Burpees: 5.\u00a0 Exercise reps: 25, 25, 25, 25.<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Workout:<\/span><\/i><i><span style=\"font-weight: 400\">\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400\">&#8211; Do burpees at 0 yards.\u00a0 Carry weight to 100 yards and do exercises.\u00a0 Carry weight back to 0 yards.<\/span><\/p>\n<p><span style=\"font-weight: 400\">&#8211; Do burpees at 0 yards.\u00a0 Carry weight to 75 yards and do exercises.\u00a0 Carry weight back to 0 yards.<\/span><\/p>\n<p><span style=\"font-weight: 400\">&#8211; Do burpees at 0 yards.\u00a0 Carry weight to 50 yards and do exercises.\u00a0 Carry weight back to 0 yards.<\/span><\/p>\n<p><span style=\"font-weight: 400\">&#8211; Do burpees at 0 yards.\u00a0 Carry weight to 25 yards and do exercises.\u00a0 Carry weight back to 0 yards.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Put rocks\/weights back with plenty of time to spare.\u00a0 Hold plank at launch spot for a few seconds, but make sure to end well before the hour mark to ensure nobody actually works out for a full 60 minutes.<\/span><\/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\">Shmedfest: August 27-28.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">F3 Softball at 11am at Hathaway Park.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">greeNest is on this weekend.\u00a0 According to Starfish, there is a good Q and a good crew.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Check out Elevation Church\u2019s Love Week.\u00a0 Activities all week long to serve the community.\u00a0 1,000 different opportunities.<\/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\">I had intended to make a grand plan and theme-pack killer workout for my 100th Q, but the creative juices weren\u2019t really flowing so I shamelessly ripped off one of my previous weinkes with almost absolute certainty that neither of the other two prior attendees would repeat the effort.\u00a0 Therefore, it would feel new to everyone.\u00a0 Not creative.\u00a0 Not too themed.\u00a0 Not enjoyable.\u00a0 But I hope it did the trick.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">We all know that Giles has been a great addition to the Dash PAX.\u00a0 He\u2019s jumped right in and quickly ingratiated himself.\u00a0 But by far and away, the best thing he\u2019s done is bring El Jefe.\u00a0 That kid is Awesome (yes with a capital A)!\u00a0 At the 100 yard mark when there were a few of us left struggling with our pursuit of the gold (some finished, some chose bronze or silver), I looked over at him and told him that he rocked.\u00a0 Not missing a beat, he deadpanned back to me, \u201cI\u2019m going for gold\u201d.\u00a0 That pumped me up!\u00a0 The little guy is eight freaking years old!<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mongoose very thoroughly educated me as to what the 4th F was.\u00a0 Thank goodness there were no children present.\u00a0 This was around the time I expressed surprise that he completed all of his burpees.\u00a0 He responded that he didn\u2019t want me to call him a \u201clittle bitch\u201d in the backblast.\u00a0 &lt;crickets&gt; \u2026 nah, I respect that.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">After the first 5 or 6 PAX rolled in, I thought someone had EH\u2019ed Don Flow or at least his video production crew.\u00a0 Parked side-by-side were Lexuses, BMWes, Teslas, Mercedes, Audis.\u00a0 Now I understand why I was asked to park my POS truck in the other parking lot.\u00a0 Lace even pulled up in his British racing toy.\u00a0 Quite the display.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Another picturesque moment was when Green Acres and El Jefe were the final two stalwarts at one station working right next to each other.\u00a0 Despite the close to six decades of \u201cexperience\u201d between them, they were both grinding it out, neither willing to quit until they were finished.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Spam put on his big boy panties and brought a cinder block with him!\u00a0 Lace probably didn\u2019t want to hear me yapping at him for an entire workout, so he grabbed my extra cinder block.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Everyone knows how special BAM is.\u00a0 He was at a different Olympics than the rest of us this morning.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">An alternative title for this backblast could have been, \u201cQuality Time with Mongoose\u201d.\u00a0 Although, if I had tried to post that, WordPress would have thought it must be some kind of ransomware attack by the North Korean hackers.\u00a0 That cannot be a proper translation.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I found out later that some people ended up competing in the team event.\u00a0 Who knew that was even possible?!<\/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\">Giles\u2019 M.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lace\u2019s family stuff.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Boomerang.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Starfish\u2019s mom.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mr. Belvedere\u2019s M and new 2.0.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima said something.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WARM-O-RAMA. SSH, Whirly Has The Clap, Michael Phelps &nbsp; BEATDOWN. Setup: Cones placed at 0, 25, 50, 75, and 100 yards. Exercises: Swings, Hand Release Mike Tysons, Curl Presses, Corkscrews Choose Your Goal: &#8211; Gold &#8211; Burpees: 20.\u00a0 Exercise reps: 100, 75, 50, 25. &#8211; Silver &#8211; Burpees: 10.\u00a0 Exercise reps: 50, 40, 30, 20. [&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":[112,94],"tags":[],"class_list":["post-16737","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"Zima","date":"7\/24\/21","pax":"Lace, BAM, SuperFly, Spamalot, Boomerang, High Cotton, Jumper Cables, Green Acres, Giles, Starfish, Lemming, Mongoose, El Jefe, Woodpecker, Splash, Zima (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16737","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=16737"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16737\/revisions"}],"predecessor-version":[{"id":16740,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16737\/revisions\/16740"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16737"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16737"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16737"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}