{"id":16835,"date":"2021-08-06T13:25:40","date_gmt":"2021-08-06T17:25:40","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16835"},"modified":"2021-08-06T13:25:40","modified_gmt":"2021-08-06T17:25:40","slug":"putting-the-u-in-ua","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/08\/putting-the-u-in-ua\/","title":{"rendered":"Putting the U in UA"},"content":{"rendered":"<p>Post Hole must have pretty desperate or in the need for an easy beatdown to ask YHC to lead this week.\u00a0 So, did my best to oblige.\u00a0 Had hoped to see Sgt. Schulz and Roland Garros, but alas it was not to be.\u00a0 But a fine group of pax descended into Bailey Park to see how we&#8217;d put the U vs. U back in Urban Assault.<\/p>\n<p>First rule, bring tunes.\u00a0 Nothing helps pax forget how boring or engaging a beatdown is if there are tunes.<\/p>\n<p>Second rule, timed exercises allow pax to push themselves and not be limited by Q&#8217;s lack of fitness.<\/p>\n<p>Third rule, spelling is fun!<\/p>\n<p><strong>Warm-o-rama<\/strong><\/p>\n<ul>\n<li>The usual kinda stuff to fill about 4 minutes<\/li>\n<\/ul>\n<div data-pm-slice=\"1 1 []\" data-en-clipboard=\"true\"><strong>The Thang<\/strong><\/div>\n<div><\/div>\n<div>Run for 1 minute, then AMRAP 7 minutes of called exercises<\/div>\n<div>U:Train tracks<\/div>\n<ul>\n<li>\n<div>Pull <b>U<\/b>ps<\/div>\n<\/li>\n<li>\n<div><b>U<\/b>p straddle Hops (1 legged SSH)<\/div>\n<ul>\n<li>\n<div>Right then Left leg<\/div>\n<\/li>\n<\/ul>\n<\/li>\n<li>\n<div><b>U<\/b>pright Row (grab a rock from under tracks)<\/div>\n<\/li>\n<\/ul>\n<div>Run for 1 minute &#8211; Incendiary<\/div>\n<div>R:<\/div>\n<ul>\n<li>\n<div><b>R<\/b>ussian Dips (alt extended leg)<\/div>\n<\/li>\n<li>\n<div><b>R<\/b>ussian Twist<\/div>\n<\/li>\n<li>\n<div><b>R<\/b>anger Merkin<\/div>\n<\/li>\n<\/ul>\n<div>Run for 1 minute &#8211; 4th and patterson<\/div>\n<div>B:<\/div>\n<ul>\n<li>\n<div><b>B<\/b>oxcutter<\/div>\n<\/li>\n<li>\n<div><b>B<\/b>onnie Blairs<\/div>\n<\/li>\n<li>\n<div><b>B<\/b>ear Crawl<\/div>\n<\/li>\n<\/ul>\n<div>Run for 1 minute &#8211; 5th and patterson<\/div>\n<div>A:<\/div>\n<ul>\n<li>\n<div><b>A<\/b>polo Ohno&#8217;s<\/div>\n<\/li>\n<li>\n<div><b>A<\/b>TM&#8217;s (alt shoulder touch, tempo merkin, merkin)<\/div>\n<\/li>\n<li>\n<div><b>A<\/b>lternating side squats<\/div>\n<\/li>\n<\/ul>\n<div>Run for 1 minute &#8211; Wake medicine<\/div>\n<div>N:<\/div>\n<ul>\n<li>\n<div><b>N<\/b>olan Ryans<\/div>\n<\/li>\n<li>\n<div><b>N<\/b>oodling for catfish<\/div>\n<\/li>\n<li>\n<div><b>N<\/b>o Surrender<\/div>\n<\/li>\n<\/ul>\n<div>Run for 1 minute back home<\/div>\n<div><\/div>\n<div><strong>NMM<\/strong><\/div>\n<ul>\n<li>Razzie almost missed the fun, but just missed the warm-o-rama<\/li>\n<li>Cheesesteak and Post Hole have several ailments that limit some activities, but they always find a way to keep busy<\/li>\n<li>The rocks under the tracks were small, so upright rows weren&#8217;t very challenging<\/li>\n<li>If given the option, Lamb Chop will choose to chat vs. work.\u00a0 No complaints, just an observation<\/li>\n<li>Cheesesteak was unfamiliar with the &#8220;sport&#8221; of noodling.\u00a0 Well worth your time to google it.<\/li>\n<li>Always appreciate the F3 nation site for exercise names\/ideas<\/li>\n<li>UA is a most scenic AO<\/li>\n<\/ul>\n<p><strong>Prayers<\/strong><\/p>\n<ul>\n<li>Redeemer Church and Sanders family<\/li>\n<li>Giles and Jazzy&#8217;s M&#8217;s as they deal with cancer<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Post Hole must have pretty desperate or in the need for an easy beatdown to ask YHC to lead this week.\u00a0 So, did my best to oblige.\u00a0 Had hoped to see Sgt. Schulz and Roland Garros, but alas it was not to be.\u00a0 But a fine group of pax descended into Bailey Park to see [&hellip;]<\/p>\n","protected":false},"author":113,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-16835","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"BAM","date":"8\/6\/21","pax":"Lamb Chop (WB), Post Hole, Cheesesteak, Razzie, BAM (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16835","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16835"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16835\/revisions"}],"predecessor-version":[{"id":16837,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16835\/revisions\/16837"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16835"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16835"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16835"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}