{"id":17688,"date":"2021-11-15T14:10:18","date_gmt":"2021-11-15T18:10:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17688"},"modified":"2021-11-15T15:45:28","modified_gmt":"2021-11-15T19:45:28","slug":"17688","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/11\/17688\/","title":{"rendered":"No Excuse"},"content":{"rendered":"<p>On a chilly willy morning, five idiots decided to run 3 miles and six others joined them for a predictable Q at the Iron Throne.\u00a0 It went something like this.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, hammy stretches, up\/down dogs, Abe, Whirly, and Cherry Pies.<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Mosey to the playground, and partner up.<\/p>\n<ul>\n<li>Partner A does 5 pull-ups<\/li>\n<li>Partner B does AMRAP ISTs<\/li>\n<li>Flip flop and repeat until each partner has done 30 pull-ups<\/li>\n<\/ul>\n<p>Mosey to the bottom of the hill on Pennington Lane (half-way home for Green Acres).<\/p>\n<p>Retaining partners:<\/p>\n<ul>\n<li>Partner A runs to the top of the hill and performs three hand-release burpees<\/li>\n<li>Partner B performs exercise on weinke<\/li>\n<li>Flip flop and repeato until told otherwise, working down the weinke<\/li>\n<\/ul>\n<p>Exercises were:<\/p>\n<ul>\n<li>Dive Bombers<\/li>\n<li>Monkey Humpers<\/li>\n<li>Triple Bears<\/li>\n<li>Carolina Dry Docks<\/li>\n<li>Lunges<\/li>\n<li>Squats<\/li>\n<li>World War 3s<\/li>\n<li>Side-to-Side Lunges<\/li>\n<li>Shoulder-tap + Plank Jacks<\/li>\n<\/ul>\n<p>Mosey home for 1 minute of Midwife Crunch.<\/p>\n<p>The End.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Thanksgiving TRQ will launch at 0700 at Speas.<\/li>\n<li>Convergence at 0700 on Saturday, 11\/27\/21, at Hanes Park. Canned goods will be collected.\u00a0 See Wobegon\u2019s #PAXgiving post Slack for more details on our goals to be intentional with lapsed pax and would-be FNGs.\u00a0 There will also be a canned food drive, i.e. we are collecting food in the<\/li>\n<li><span style=\"text-decoration: line-through\">YHC<\/span> Ziggy Stardust has the Flatline Q tomorrow. Apologies for the false advertisement during CoT.<\/li>\n<li>Plunger is here today. He\u2019ll be back, and everyone is welcome to Charleston.<\/li>\n<\/ul>\n<p><strong><u>\u00a0<\/u><\/strong><\/p>\n<p><strong><u>Prayer Requests<\/u>:\u00a0 <\/strong><\/p>\n<ul>\n<li>Plunger\u2019s and Drama Queen\u2019s very close friend Jim who has prostate cancer. Pray for courage and healing.<\/li>\n<li>Drama Queen\u2019s friend Allen, a double-amputee, who has been hospitalized for 70 days. He\u2019s diabetic.<\/li>\n<\/ul>\n<p>YHC took out with thanks for all of the tiny blessings that we overlook on a daily basis.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Tis the season for weinke B-sides. Today\u2019s was the B-side of the War Daddy weike that premiered a couple of years ago at Flatline.<\/li>\n<li>Speaking of: YHC announced that I had the Flatline Q tomorrow.\u00a0 It\u2019s actually so much better than that:\u00a0 Ziggy Stardust is the real Q tomorrow.\u00a0 YHC got confused in text messages with Bevo.\u00a0 Go to Ziggy\u2019s Flatline.<\/li>\n<li>Palin was partnered with Turnover, a true Mega Powers pairing. Palin completed his first run up and down the hill and proceeded to begin the divebombers\u2026.without telling Turnover that he was back.\u00a0 Turnover:\u00a0 \u201cI knew that would happen.\u201d\u00a0 Palin:\u00a0 \u201cYeah, I have <u>no excuse<\/u>.\u201d\u00a0 Me thinks this is one of the only times that Palin was invited to speak and he failed to capitalize on the opportunity.<\/li>\n<li>Green Acres almost complained about Pennington being halfway back to his house and then having to return to the CoT at Sherwood Elementary. He allowed it only because YHC served up pull-ups earlier in the workout.<\/li>\n<li>Plunger, 6:07: \u201cDo we not do Mary anymore?\u00a0 Things sure are different round here.\u201d\u00a0 Queue World War 3s which were next on the weinke.\u00a0 Plunger:\u00a0 \u201cYep, that suffices.\u201d\n<ul>\n<li>The concluding moments of WW3s were exciting as a vehicle came barreling down the hill while 11 men were laying in the middle of the road.<\/li>\n<li>Plunger also described Charleston as his &#8220;final resting spot.&#8221;\u00a0 Someone else chimed in, &#8220;it&#8217;s where they&#8217;ll bury the septic tank.&#8221;\u00a0 Witty.<\/li>\n<\/ul>\n<\/li>\n<li>Ziggy and Drama Queen were adamant that the hill leading into the school\u2019s parking lot would have been sufficient for the workout and that there was no need to travel to Pennington. YHC disagreed and thinks that the school hill would have been too short and too flat.\u00a0 Furthermore, YHC was behind Ziggy on each run up Pennington and could not catch him.<\/li>\n<li>Sky Bridge commented that this was his favorite type of workout, i.e. exercise and run. We live to please.\u00a0 After posting for the first time in 6 years last Monday, SB has quickly proven himself to be a pacesetter.<\/li>\n<li>Burns carried the partnership with YHC and seemed to be the center of F2 for the partners.<\/li>\n<li>Lace arrived in time to join the rest of the pax this week. He makes it look effortless.\u00a0 \u201cIt\u201d = everything.<\/li>\n<li>YHC recited the mission creedo while leading the pax in SSH.\u00a0 Drama Queen:\u00a0 &#8220;Can you imagine Zima trying to do that?&#8221;\u00a0 Yes, yes I can.\u00a0 It needs to happen.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Thanks for the keys, Crash.\u00a0 They\u2019re on Pennington at the top of the hill.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On a chilly willy morning, five idiots decided to run 3 miles and six others joined them for a predictable Q at the Iron Throne.\u00a0 It went something like this. Warmarama: SSHs, hammy stretches, up\/down dogs, Abe, Whirly, and Cherry Pies. The Thang: Mosey to the playground, and partner up. Partner A does 5 pull-ups [&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":[145],"tags":[],"class_list":["post-17688","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Greenspan","date":"11\/15\/21","pax":"Green Acres, Ziggy Stardust, Burns, Turnover, Sky Bridge, Palin, Crash, Drama Queen, Plunger, Lace Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17688","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=17688"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17688\/revisions"}],"predecessor-version":[{"id":17692,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17688\/revisions\/17692"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17688"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17688"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17688"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}