{"id":17777,"date":"2021-11-22T16:59:45","date_gmt":"2021-11-22T20:59:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17777"},"modified":"2021-11-22T16:59:45","modified_gmt":"2021-11-22T20:59:45","slug":"old-school-2","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/11\/old-school-2\/","title":{"rendered":"Old School"},"content":{"rendered":"<p>Seeing that the forecast called for light rain and yearning for the good ol&#8217; days of early F3 in the Dash, YHC stepped up and roughly planned an #OldSchool bootcamp for this morning&#8217;s participants at the #granddaddy of all Monday F3 workouts in all of Forsyth county, west and east.\u00a0 7 others decided that they would join YHC, or at least somehow got there by accident.\u00a0 With a light rain falling and the clock striking 0530, we pushed play and proceeded to push one another.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<p>SSH x22 IC<\/p>\n<p>IW x11 IC<\/p>\n<p>Copperhead Squats x22 IC<\/p>\n<p>Copperhead Merkins x11 IC<\/p>\n<p>Arm Swirly Things Forward x11 IC, hold it<\/p>\n<p>Arm Swirly Things Reverse x11 IC, hold it<\/p>\n<p>Overhead Clap x11 IC, hold it<\/p>\n<p>Seal Clap x11 IC, hold it<\/p>\n<p>Moroccan Night Club x11 IC<\/p>\n<p>Mosey to the SW corner of the lower field\/track<\/p>\n<p><strong>The Thang, Part One aka Jack Webb<\/strong><\/p>\n<ul>\n<li>1 merkin, 4 Jack Reachers<\/li>\n<li>2 merkins, 8 Jack Reachers<\/li>\n<li>3 merkins, 12 Jack Reachers<\/li>\n<li>4 merkins, 16 Jack Reachers<\/li>\n<li>5 merkins, 20 Jack Reachers<\/li>\n<li>6 merkins, 24 Jack Reachers<\/li>\n<li>7 merkins, 28 Jack Reachers<\/li>\n<li>8 merkins, 32 Jack Reachers (#Eventually)<\/li>\n<li>9 merkins, 36 Jack Reachers (#ThanksFrostbite)<\/li>\n<li>10 merkins, 40 Jack Reachers<\/li>\n<\/ul>\n<p>Mosey to the SE corner of the lower field\/track<\/p>\n<p><strong>The Thang, Part Two aka Lieutenant Dan<\/strong><\/p>\n<ul>\n<li>1 squat, 4 lunges<\/li>\n<li>2 squats, 8 lunges<\/li>\n<li>3 squats, 12 lunges<\/li>\n<li>4 squats, 16 lunges<\/li>\n<li>5 squats, 20 lunges<\/li>\n<li>6 squats, 24 lunges<\/li>\n<li>7 squats, 28 lunges<\/li>\n<li>8 squats, 32 lunges<\/li>\n<li>9 squats, 36 lungs<\/li>\n<li>10 squats, 40 lunges<\/li>\n<\/ul>\n<p>Mosey to the NE corner of the lower field\/track<\/p>\n<p><strong>The Thang, Part Three aka Captain Thor<\/strong><\/p>\n<ul>\n<li>1 WWII situp, 4 American Hammers<\/li>\n<li>2 WWII situps, 8 American Hammers<\/li>\n<li>3 WWII situps, 12 American Hammers<\/li>\n<li>4 WWII situps, 16 American Hammers<\/li>\n<li>5 WWII situps, 20 American Hammers<\/li>\n<li>6 WWII situps, 24 American Hammers<\/li>\n<li>7 WWII situps, 28 American Hammers<\/li>\n<li>8 WWII situps, 32 American Hammers<\/li>\n<li>9 WWII situps, 36 American Hammers<\/li>\n<li>10 WWII situps, 40 American Hammers<\/li>\n<\/ul>\n<p>Mosey back to the shelter so that @Goofy won&#8217;t melt<\/p>\n<p><strong>The Thang, Part Four aka Mr. McConnaughey<\/strong><\/p>\n<ul>\n<li>10 diamond merkins, 1 dip<\/li>\n<li>9 diamond merkins, 2 dips<\/li>\n<li>8 diamond merkins, 3 dips<\/li>\n<li>7 diamond merkins, 4 dips<\/li>\n<li>6 diamond merkins, 5 dips<\/li>\n<li>5 diamond merkins, 6 dips<\/li>\n<li>4 diamond merkins, 7 dips<\/li>\n<li>3 diamond merkins, 8 dips<\/li>\n<li>2 diamond merkins, 9 dips<\/li>\n<li>1 diamond merkin, 10 dips<\/li>\n<li>Burpees for your bros for the 6<\/li>\n<\/ul>\n<p><strong>6 Minutes of Mary<\/strong><\/p>\n<p>Grab a picnic bench and get on top for some table dancing.<\/p>\n<ul>\n<li>LBC x22 IC<\/li>\n<li>Low Dolly x22 IC<\/li>\n<li>Low Flutter x22 IC<\/li>\n<li>Penguin Crunch x22 IC<\/li>\n<li>Freddie Mercury x22 IC<\/li>\n<li>Protractor<\/li>\n<\/ul>\n<p><strong>COT\/BOM:\u00a0\u00a0<\/strong>YHC took us out<\/p>\n<p><strong>FIN.<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>Excellent crowd out there this morning.\u00a0 You could tell who the three oldest school pax were by where they parked in the parking lot (YHC, @Goofy and @Frostbite)&#8230;.somehow the #VI pax have moved further west in the parking lot as the years have gone by.\u00a0 Hard to believe that it&#8217;s been almost 8 years since #VI started back in February 2014.<\/p>\n<p>Tclaps to @Frostbite (and maybe others) who drove by at least two other workouts to come support his old man.\u00a0 #MuchAppreciated #FifthCommandment<\/p>\n<p>There was running beforehand, but YHC was so busy he is not sure to whom Tclaps are due.\u00a0 @TheSingingCowboy?\u00a0 @Schneider?\u00a0 @DramaQueen?\u00a0 @Sea-Man?<\/p>\n<p>Speaking of @Sea-Man, he is doing a nice job of carrying on the #VI tradition as our site Q.\u00a0 You should thank him by signing up for a Q in December or January<\/p>\n<p>We steered clear of #Goofy&#8217;sGulch this morning.\u00a0 #You&#8217;reWelcome #StillOneOfTheFunniestF3Memories<\/p>\n<p>@Spicoli is also #OldSchool and kept with tradition of posting at approximately 0533.\u00a0 But he caught up quickly.<\/p>\n<p>Bert and Ernie got vocal at about 0614&#8230;.still adjusting to the time change I guess.<\/p>\n<p>Here&#8217;s the playlist (decidedly #OldSchool and #CommercialFree):<\/p>\n<ul>\n<li>Funk #49 (James Gang)<\/li>\n<li>Rock and Roll, Hoochie Koo (Rick Derringer)<\/li>\n<li>Flirtin&#8217; With Disaster (Molly Hatchet)<\/li>\n<li>Never Been Any Reason (Head East)<\/li>\n<li>Slow Ride (Foghat)<\/li>\n<li>Peace Of Mind (Boston)<\/li>\n<li>You Really Got Me (The Kinks)<\/li>\n<li>Surrender (Cheap Trick)<\/li>\n<li>Limelight (Rush)<\/li>\n<li>Do Ya (Electric Light Orchestra)<\/li>\n<li>Jailbreak (Thin Lizzy)<\/li>\n<\/ul>\n<p>It was an honor and privilege, gentlemen.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Seeing that the forecast called for light rain and yearning for the good ol&#8217; days of early F3 in the Dash, YHC stepped up and roughly planned an #OldSchool bootcamp for this morning&#8217;s participants at the #granddaddy of all Monday F3 workouts in all of Forsyth county, west and east.\u00a0 7 others decided that they [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":17778,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,77],"tags":[],"class_list":["post-17777","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bootcamp","category-village-idiocy"],"acf":{"q":"Starfish","date":"11\/22\/2021","pax":"The Singing Cowboy, Spicoli, Schneider, Goofy, Sea-Man, Drama Queen (WD), Frostbite (WB), Starfish (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17777","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17777"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17777\/revisions"}],"predecessor-version":[{"id":17779,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17777\/revisions\/17779"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media\/17778"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17777"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17777"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17777"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}