{"id":18433,"date":"2022-01-07T13:28:19","date_gmt":"2022-01-07T17:28:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18433"},"modified":"2022-01-07T13:32:37","modified_gmt":"2022-01-07T17:32:37","slug":"18433","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/01\/18433\/","title":{"rendered":"Anniversary Eve"},"content":{"rendered":"<p>Cold morning.\u00a0 Crash was crazy enough to get a warm up run in with YHC.\u00a0 When we returned, there were several unfamiliar faces.\u00a0 We thought F45 had invaded our turf again.\u00a0 In fact, we had two downrange pax (Decal and Third Wheel) and two hometown pax that YHC has not had the pleasure of exercising with (or at least no memory of that).\u00a0 After greetings were made, YHC offered the pax the option of starting warm up on the ground or in the air.\u00a0 Lamb Chop was quick to answer, \u201cIn the air.\u201d\u00a0 So we got started.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Abe Vigoda, Whirlies, Downward\/Upward Dog combo, Dive Bombers, Stretch Etchy.<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>We moseyed up Patterson to the Biotech parking lot.\u00a0 Seven was the lucky number of the day since tomorrow is the eighth F3WS anniversary workout.\u00a0 We did:<\/p>\n<ul>\n<li>Squat jumps<\/li>\n<li>Hand-Release Merkins<\/li>\n<li>Freddie Mercs<\/li>\n<li>Bonnie Blairs<\/li>\n<\/ul>\n<p>All x 7.<\/p>\n<p>Then, mosey down to the railroad tracks on 6<sup>th<\/sup> Street.\u00a0 Sprint (or however you could) up to North Church Street, then complete Dan Taylors x 7.\u00a0 Repeato x 7.<\/p>\n<p>Then, on the busy corner, Monkey Humpers x 49.<\/p>\n<p>Sprint to 5<sup>th<\/sup> Street.\u00a0 Step up on curbs for single-legged calf raises x 21.<\/p>\n<p>We entered the adjacent parking lot for:<\/p>\n<ul>\n<li>Romanian Deadlifts x 14 (DC)<\/li>\n<li>Single-Legged Glute Bridges x 14 (DC)<\/li>\n<\/ul>\n<p>Cross 5<sup>th<\/sup> Steet and enter the parking deck:<\/p>\n<ul>\n<li>Pull-Ups x 7 on the trestle<\/li>\n<li>Sprint up one level<\/li>\n<li>Wall sit<\/li>\n<\/ul>\n<p>We repeated 3 times and mixed in single-legged wall sits, Jack Reachers, and Kankans.<\/p>\n<p>Mosey back to launch for Mary:<\/p>\n<ul>\n<li>Flight Attendants, Mutton Crunch, WW3s<\/li>\n<\/ul>\n<p>Time.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>YHC announced that this would be a leg-heavy workout; that\u2019s mostly due to planking for 45 minutes yesterday at TRQ.<\/li>\n<li>Spicoli noted that we had attempted Romanian Deadlifts during Monday\u2019s Village Idiocy but everyone kept being blown over by the wind. No such problem today.<\/li>\n<li>Lamb Chop wasn\u2019t challenged in the least by the hill sprints and so asked to run backwards. Request granted.<\/li>\n<li>Ol\u2019 Bay\u2019s beard game is strong. He was the frontrunner on the hill sprints as well\u2026.except for that one time when Crash just nitroed up the hill.\u00a0 It was remarkable.\u00a0 Crash commented, \u201cI\u2019ve got one of those in me per workout.\u201d\u00a0 YHC also got to enjoy some great second F with Crash during the pre-workout EC run, a meetup finalized by a 0100 (1 am) Slack message.<\/li>\n<li>Root Canal did not approve of YHC\u2019s version of Stretchy Etchy. \u201cYou\u2019re doing it wrong!\u201d<\/li>\n<li>Third Wheel and Decal were in town on business from Georgia, staying at the downtown Marriot. They\u2019ll be here every 6-8 weeks, so look for them.\u00a0 They also seemed interested in the convergence tomorrow.<\/li>\n<li>The out of towners, Third Wheel &amp; Decal, along with Weasley and Ol\u2019 Bay brought a refreshing energy to YHC\u2019s morning. YHC\u2019s affection for Lamb Chop, Root Toot, and Spicoli should be well known, but having some unfamiliar faces there is a great reminder that this bigger than us as individuals.\u00a0 Get those EHs going.<\/li>\n<\/ul>\n<p>Post Hole, the keys were left on the trestle, as usual.\u00a0 Thanks for thinking of me.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Eight-year anniversary on Saturday, 1\/8\/22, at Hanes Park. There will be a 6 am Murph beforehand.<\/li>\n<li>Beverly\u2019s birthday party, 1\/15\/22, at Kimberly Park. Join him for 1, 10, or all 44 miles.\u00a0 T-claps.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests<\/u>:\u00a0 <\/strong><\/p>\n<ul>\n<li>Covid surge.<\/li>\n<li>Consistency for Ol\u2019Bay to get back into shape.<\/li>\n<li>Patience for Third Wheel with his two young kids.<\/li>\n<li>Spicoli\u2019s family as they anticipate the arrival of his daughter, Spicola, in two weeks.<\/li>\n<\/ul>\n<p>YHC took us out, praying for those items lifted up.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cold morning.\u00a0 Crash was crazy enough to get a warm up run in with YHC.\u00a0 When we returned, there were several unfamiliar faces.\u00a0 We thought F45 had invaded our turf again.\u00a0 In fact, we had two downrange pax (Decal and Third Wheel) and two hometown pax that YHC has not had the pleasure of exercising [&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":[91],"tags":[],"class_list":["post-18433","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"","date":"1\/7\/22","pax":"Weasley, Lamb Chop, Root Canal, Spicoli, Ol\u2019 Bay, Crash, Decal, Third Wheel, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18433","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=18433"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18433\/revisions"}],"predecessor-version":[{"id":18435,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18433\/revisions\/18435"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}