{"id":18543,"date":"2022-01-25T11:52:32","date_gmt":"2022-01-25T15:52:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18543"},"modified":"2022-01-25T13:47:09","modified_gmt":"2022-01-25T17:47:09","slug":"bully-juice","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/01\/bully-juice\/","title":{"rendered":"Bully Juice"},"content":{"rendered":"<p>A bored QIC resorted to ideas from others (https:\/\/www.youtube.com\/watch?v=A0BhN-HAkt8) in order to live up to the high-pulse demands of Flatline.\u00a0 Four other pax joined in the fun and made winter feel like June with profuse amounts of sweat.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>Lots of SSHs, demo of Sideways Jack Squats (see link above) which would come into play later.\u00a0 SSHs for the six at all points in the workout.<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Mosey to parking deck.\u00a0 Pullups x 20 (for any number short of 20, pax were to complete that number of burp-ups.<\/p>\n<p>Mosey to corner of Cherry and Fourth:\u00a0 High Knee Burpees x 10 (OYO)<\/p>\n<p>Mosey to 500 West 5<sup>th<\/sup> Street:\u00a0 Sideways Jack Squats x 20 (OYO)<\/p>\n<p>Mosey to corner of 5<sup>th<\/sup> and Broad:\u00a0 Find a seat and Kankans x 10 (IC)<\/p>\n<p>Mosey to Pilot View and Broad:\u00a0 Bunny Hops x 10 (DC) + Molotov Merkins x 10<\/p>\n<p>Mosey to old post office at Pilot View and Summit:\u00a0 Kankans x 10 (IC)<\/p>\n<p>Mosey down to Pilot View and Jersey:\u00a0 Run back up to St. Paul\u2019s parking lot (trigger motion detector) for Ski Burps x 5 (OYO).\u00a0 Run up to Summit for Pulsing Bonnie Blairs x 10 (DC, OYO).\u00a0 Repeato x 3<\/p>\n<p>Return to Pilot View and Summit:\u00a0 Kankans x 10 (IC)<\/p>\n<p>Corner of Broad and West 5<sup>th<\/sup>:\u00a0 Merkins x 25<\/p>\n<p>Corner of Spring and West 5<sup>th<\/sup>:\u00a0 Merkins x 25<\/p>\n<p>Corner of Poplar and West 4<sup>th<\/sup>:\u00a0 Merkins x 25<\/p>\n<p>Return to launch:\u00a0 Merkins x 25<\/p>\n<p>Time.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>2.7 miles covered, approximately 250 reps, and out of breath at the end. Success.<\/li>\n<li>Bevo and YHC got an easy mile run in ahead of launch. Good to catch up with my brother.\u00a0 He enjoyed the sideways jack squats so much that he was excited about the pulsing Bonnie Blairs at the top of Pilot View.\u00a0 The site-Q was at the front of the pack each time up Pilot View.\n<ul>\n<li>Bevo\u2019s parting shot: \u201cThanks for the Redline Q.\u201d<\/li>\n<\/ul>\n<\/li>\n<li>Crash quietly went about business today as he is prone to do, but then made an huge contribution with some stretches to relieve shoulder and back stiffness. Quality made up for quantity.<\/li>\n<li>Root Canal offered up a discount for any pax who faceplanted while performing Molotov Merkins. We also discussed renaming them as Ukrainian Molotovs.\u00a0 #CurrentEvents\n<ul>\n<li>There was a lot of mumbling from the War Daddy today, but YHC imagines that most of it was more of the constant encouragement RC provides to all of us.<\/li>\n<\/ul>\n<\/li>\n<li>Lamb Chop was not fazed in the least by anything this morning except the descent of Pilot View. And then doing it again.\u00a0 And then again.\u00a0 Seriously though, LC was able to carry on multiple conversations while others were panting.\u00a0 Some of his topics of choice were Ukraine, Carolina basketball (not much to say there), which floor of 500 W. 5<sup>th<\/sup> Street YHC works on, how working in WS is better than driving 4 hours a day, preschool at Centenary, the downtown offices Twin Cities Church, why YHC is rarely at Conspiracy, and the stupidity of ever doing anything on Pilot View.\u00a0 I could go on.\u00a0 #CallingPalin<\/li>\n<li>Too bad Mutton wasn\u2019t present today; he could have wrung out a summer-like quantity of sweat from his shirt.<\/li>\n<li>YHC thinks that everyone underestimated the sideways jack squats. Those took a toll and will be used again in the future.<\/li>\n<li>YHC always is excited to Q Flatline because it means there is a place nearby to do pullups (parking deck), but, like Charlie Brown, YHC is always defeated by how uncomfortable hanging onto the edge of a metal beam while pulling oneself up is.<\/li>\n<\/ul>\n<p>A super-fun morning with four other outstanding men.\u00a0 Wouldn&#8217;t do this without you guys.<\/p>\n<p>Thanks for the key, Bevo.\u00a0 They&#8217;re on Pilot View.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>GreenNest 2\/5\/22. See Ziggy Stardust.<\/li>\n<li>Manscape has the Conspiracy Q tomorrow. He\u2019s always sneaky and devastating over 45 minutes.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests<\/u>:\u00a0 <\/strong><\/p>\n<ul>\n<li>LC\u2019s and M\u2019s IVF appointment today. Prayers for divine guidance.<\/li>\n<li>LC\u2019s uncle; cancer causing mini-fractures in his spine.<\/li>\n<li>Giles and M.<\/li>\n<li>Goofy\u2019s mother.<\/li>\n<li>Starfish\u2019s mother.<\/li>\n<\/ul>\n<p>YHC took us out praying for those things mentioned.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A bored QIC resorted to ideas from others (https:\/\/www.youtube.com\/watch?v=A0BhN-HAkt8) in order to live up to the high-pulse demands of Flatline.\u00a0 Four other pax joined in the fun and made winter feel like June with profuse amounts of sweat. Warmarama: Lots of SSHs, demo of Sideways Jack Squats (see link above) which would come into play [&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":[79],"tags":[],"class_list":["post-18543","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Greenspan","date":"1\/25\/22","pax":"Root Canal, Lamb Chop, Crash, Bevo, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18543","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=18543"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18543\/revisions"}],"predecessor-version":[{"id":18547,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18543\/revisions\/18547"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18543"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18543"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18543"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}