{"id":18502,"date":"2022-01-20T15:30:15","date_gmt":"2022-01-20T19:30:15","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18502"},"modified":"2022-01-20T18:09:04","modified_gmt":"2022-01-20T22:09:04","slug":"merkins-upon-merkins","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/01\/merkins-upon-merkins\/","title":{"rendered":"Merkins Upon Merkins"},"content":{"rendered":"

The warmest morning of the week was promised and fulfilled.\u00a0 Five pax joined for the core and rock work; one ran by every couple of minutes with encouragement.<\/p>\n

Warmarama:<\/u><\/strong><\/p>\n

SSHs, real slow Abe Vigoda, Downward\/Upward Dog combo & stretches<\/p>\n

The Thang:<\/u><\/strong><\/p>\n

Mosey to bricks for dips \/ step-ups combo.<\/p>\n

Round 1:\u00a0 30 dips \/ 15 double-count step ups<\/p>\n

Round 2:\u00a0 20 dips \/ 10 double-count step ups<\/p>\n

Round 3:\u00a0 10 dips \/ 5 double-count step ups<\/p>\n

Mosey to rock pile, retrieving loose piece of cardboard left on the sidewalk.\u00a0 Pax were instructed to choose one exercise from the weinke; each exercise could only be selected once.\u00a0 EMOM on the minute perform merkins x 10.\u00a0 For the remainder of the minute, AMRAP the chosen exercise.\u00a0 Exercise buffet options were:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Exercise Buffett<\/td>\n<\/tr>\n
Curls<\/td>\nMolotov (Ukrainian) Merkins<\/span><\/td>\n<\/tr>\n
Lunges<\/td>\nJungle Boi Squate<\/span><\/td>\n<\/tr>\n
Burpees<\/td>\nISTs<\/span><\/td>\n<\/tr>\n
H-R Merkins<\/span><\/td>\nBent-Over Rows<\/td>\n<\/tr>\n
Low Dolly<\/td>\nApollo Onos<\/td>\n<\/tr>\n
Side-to-Side Merkins<\/td>\nLt. Dans<\/span><\/td>\n<\/tr>\n
Squats<\/td>\nSSHs<\/td>\n<\/tr>\n
WW3s<\/td>\nKB Swing<\/td>\n<\/tr>\n
OH Press<\/td>\nPick It Up \/ Put It Down<\/td>\n<\/tr>\n
Romanian Deadlifts<\/td>\nDiamond Merkins<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Mosey back to bricks for dips x 10, double-count step ups.<\/p>\n

Then, AMRAP V-Ups until time expired.<\/p>\n

NMM:<\/u><\/strong><\/p>\n

    \n
  • The time in between exercise selections kept stretching out longer and longer. #RunningOutTheClock.\u00a0 This was after all of the >Ayes did not heed the 20 second rest in between each exercise; Frost Bite and YHC just snickered at each other watching all of our elders.\u00a0 They grew in wisdom as the workout progressed.<\/li>\n
  • Starfish cautioned everyone to \u201cchoose carefully\u201d after being made aware that each exercise could only be chosen once. Then, he goes and chooses low dolly as his #1 draft pick.<\/li>\n
  • YHC disappointed Green Acres twice today: no pull-ups, which had to be abandoned due to snow\/ice on the playground, and no balls to the wall.\u00a0 Sorry, sorry.<\/li>\n
  • Ziggy asked for a demo of Molotov merkins then selected something else. Go figure.<\/li>\n
  • Boomerang played the part of Cheesesteak and just did whatever he wanted to without regard for the named exercise. #siteQprivileges<\/li>\n
  • The H.O.G. and YHC got in 2 EC miles. Due to the sidewalks being covered in snow, we ran in the middle turn lane and moved over depending on which direction traffic was originating.\u00a0 On the way back in, a red Dodge truck headed towards Speas drifted into the middle turn lane and blew their horn at us as they accelerated.\u00a0 We were fully lit.\u00a0 Be careful out there.<\/li>\n<\/ul>\n

    Super-strong group of pax this morning.\u00a0 The hardest thing these men faced was the retrieval of their rocks down a snow-covered embankment.<\/p>\n

    Thanks for the key, Boom.\u00a0 They\u2019ll be at your new house when you move in.<\/p>\n

    Announcements:<\/u><\/strong><\/p>\n

      \n
    • GreenNest 2\/5\/22. See Ziggy Stardust.<\/li>\n<\/ul>\n

      Prayer Requests<\/u>:\u00a0 <\/strong><\/p>\n

        \n
      • Giles\u2019s wife.<\/li>\n
      • Daughter of the secretary at The H.O.G.\u2019s church has Covid.<\/li>\n
      • Goofy\u2019s mother.<\/li>\n
      • Starfish\u2019s mother.<\/li>\n<\/ul>\n

        YHC took us out praying for those things mentioned.<\/p>\n

         <\/p>\n

         <\/p>\n","protected":false},"excerpt":{"rendered":"

        The warmest morning of the week was promised and fulfilled.\u00a0 Five pax joined for the core and rock work; one ran by every couple of minutes with encouragement. Warmarama: SSHs, real slow Abe Vigoda, Downward\/Upward Dog combo & stretches The Thang: Mosey to bricks for dips \/ step-ups combo. Round 1:\u00a0 30 dips \/ 15 […]<\/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":[85],"tags":[],"class_list":["post-18502","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Greenspan","date":"1\/20\/22","pax":"Ziggy Stardust, Boomerang, Starfish, Frost Bite, Green Acres, The H.O.G. (runner), Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18502","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=18502"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18502\/revisions"}],"predecessor-version":[{"id":18506,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18502\/revisions\/18506"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18502"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18502"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18502"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}