{"id":17482,"date":"2021-10-20T16:06:19","date_gmt":"2021-10-20T20:06:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17482"},"modified":"2021-10-20T16:06:39","modified_gmt":"2021-10-20T20:06:39","slug":"a-return-to-mayhem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/10\/a-return-to-mayhem\/","title":{"rendered":"Zuck&#8217;s Return to #Mayhem"},"content":{"rendered":"<p>Twas a full (or at least nearly full) moon this morning and the air was crisp @ #Mayhem, where a baker&#8217;s dozen (e.g. 13 for the non-cultured folk) got after it in a &#8220;Zuck&#8217;s Return&#8221; Q.<\/p>\n<p>A little history:\u00a0 The first time YHC Q&#8217;d @ #Mayhem was (I believe) July 23rd 2014.\u00a0 The last time YHC had Q&#8217;d @ #Mayhem was in June 27, 2018 &#8211; ironically the same day that now Site Q, @Turnover, showed up as a li&#8217;l ol&#8217; FNG &#8211; totally ghosted by @TotalRecall &#8211; who had EH&#8217;d him and then didn&#8217;t show up.\u00a0 That was my 11th time Q&#8217;ing a #Mayhem workout.\u00a0 I can&#8217;t believe it had been over 3 years since my last #Mayhem Q &#8211; such a great AO (even better now) and awesome pax!!!\u00a0 I&#8217;ve now recorded my 12th #Mayhem Q!<\/p>\n<p>When @Turnover asked if I would Q &#8211; I gladly obliged.\u00a0 Granted, I almost forgot until 1-2 days prior, but I didn&#8217;t and here is what we did&#8230;<\/p>\n<h3><strong>THAT THANG&#8230;<\/strong><\/h3>\n<p><strong>WARM-O-RAMA<\/strong> (all IC, unless designated as OYO)<\/p>\n<ul>\n<li>SSH x20<\/li>\n<li>Merkins x12<\/li>\n<li>Imperial Walkers x15<\/li>\n<li>Peter Parkers x15<\/li>\n<li>Whirlies w\/ Clap x15<\/li>\n<li>Parker Peters x15\u00a0 <em>(hold it&#8230;)<\/em><\/li>\n<li>Wide Merkins x12\u00a0<em> (hold it&#8230;!!)<\/em><\/li>\n<li>Plank Jacks x15\u00a0 <em>(hold it&#8230;!!!!)<\/em><\/li>\n<li>Mountain Climbers x20 (recover)<\/li>\n<li>Burpees x7 OYO<\/li>\n<\/ul>\n<p><strong>DYNAMIC WARM-UP<\/strong><\/p>\n<ul>\n<li>High-Knees<\/li>\n<li>Butt-Kickers<\/li>\n<li>Back-Pedal<\/li>\n<li>Toy Soldiers<\/li>\n<li>Apollo Creed (R and L)<\/li>\n<li>Karaoke (R and L)<\/li>\n<li>Power Skips<\/li>\n<li>Bounds<\/li>\n<li>DB Drills (R and L)<\/li>\n<\/ul>\n<p><strong>WALL WORK<\/strong> (x2)\u00a0 (2 circuits\/rounds&#8230; all OYO&#8230; unless designated as IC)<\/p>\n<ul>\n<li>Rebound Drill x20<\/li>\n<li>Wall Sits w\/ Jack Reachers x20 IC<\/li>\n<li>Mike Tysons x15<\/li>\n<li>Knee Slaps x 10<\/li>\n<li>Donkey Kicks x15\u00a0 (<em>forgot to include the jump &#8211; dang&#8230; maybe next time<\/em>)<\/li>\n<li>Wall Sprints \/ BTTW<\/li>\n<\/ul>\n<p><strong>CURB YOUR ENTHUSIASM<\/strong><\/p>\n<ul>\n<li>Wheel o&#8217; Merkin &#8211; Irkin (x8) &gt; Staggered L (x6) &gt; Derkin (x8) &gt; Staggered R (x6)\u00a0 *These sucked IMHO*<\/li>\n<li>Fast Feet\/Rocky Balboa &#8211; x20 IC<\/li>\n<li>Mike Tyson x10<\/li>\n<\/ul>\n<p><strong>BENCH WORK<\/strong> (x2) (2 circuits\/rounds&#8230; second round slightly modified)<\/p>\n<ul>\n<li>Leg Press (R) x15<\/li>\n<li>Irkins x10<\/li>\n<li>Leg Press (L) x15<\/li>\n<li>Derkins x8<\/li>\n<li>Split Squat Lunge (R) x10<\/li>\n<li>Dips x15<\/li>\n<li>Split Squat Lunge (L) x10<\/li>\n<li>Box Jumps x10<\/li>\n<\/ul>\n<p><strong>TEAM WORK\u00a0<\/strong> (pax on each end of line run across parking lot, while remaining pax conduct exercise, when pax gets back &#8211; next pax goes&#8230; only had time for one round of this)<\/p>\n<ul>\n<li>Merkins\u00a0 (<em>bad call from Q&#8230; should&#8217;ve gone with one of YHC&#8217;s other exercise options<\/em>)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>MARY<\/strong> (all IC)<\/p>\n<ul>\n<li>LBC x20<\/li>\n<li>LBTT x20<\/li>\n<li>Bird Dog (R) x15<\/li>\n<li>Bird Dog (L) x15<\/li>\n<li>Plank Salutes x16<\/li>\n<li>Low Flutter x20<\/li>\n<li>Plank-o-Rama<\/li>\n<\/ul>\n<h3><strong>COT<\/strong><\/h3>\n<ul>\n<li>No specific prayer callouts\/requests, but thanks given to Him for many things &#8211; including the pax, and for being in control and for handling all the &#8216;stuff&#8217; that we think we can handle on our own &#8211; but really can&#8217;t.<\/li>\n<\/ul>\n<h3><strong>NMM<\/strong><\/h3>\n<ul>\n<li>Big thanks to @Turnover for handing me the keys this morning.\u00a0 Truly an honor to be in the gloom with and leading such amazing men.<\/li>\n<li>Great to be back at the #Mayhem AO and see faces that I don&#8217;t see as much as I&#8217;d like.\u00a0 Everyone was getting after it &#8211; hard!<\/li>\n<li>YHC smoked himself by the end.\u00a0 By the end of &#8216;Bench Work&#8217; I was done-zo.<\/li>\n<li>I had reached out to @Turnover to make sure there weren&#8217;t any\u00a0 new &#8216;unwritten&#8217; AO rules and got the greenlight to do &#8216;whatever&#8217;.\u00a0 Clearly running through the grass was on the list be he forgot to tell me.<\/li>\n<\/ul>\n<h3><strong>ANNOUNCEMENTS<\/strong><\/h3>\n<ul>\n<li>@Turnover looking to &#8220;turn over&#8221; the #Mayhem site Q role to some other lucky pax.\u00a0 Interested?!\u00a0 See @Turnover.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Twas a full (or at least nearly full) moon this morning and the air was crisp @ #Mayhem, where a baker&#8217;s dozen (e.g. 13 for the non-cultured folk) got after it in a &#8220;Zuck&#8217;s Return&#8221; Q. A little history:\u00a0 The first time YHC Q&#8217;d @ #Mayhem was (I believe) July 23rd 2014.\u00a0 The last time [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,83],"tags":[],"class_list":["post-17482","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":"Zuckerberg","date":"10\/20\/2021","pax":"Burlap; Ink Spot (WD); Drama Queen; Little Piggy; H.O.G. (WB); High Cotton; Work Bench; Van Gogh; Huckleberry; Sub-Floor; Turnover; Splash; Zuck (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17482","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\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17482"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17482\/revisions"}],"predecessor-version":[{"id":17486,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17482\/revisions\/17486"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17482"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17482"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17482"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}