{"id":18555,"date":"2022-01-26T22:50:09","date_gmt":"2022-01-27T02:50:09","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18555"},"modified":"2022-01-26T23:00:31","modified_gmt":"2022-01-27T03:00:31","slug":"18555","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/01\/18555\/","title":{"rendered":"Bear or Burpee Rings"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Mission Statement \/ Core Principles<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">SSH x 25 IC<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Abe Vigoda x 10 IC<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Copperhead Squat x 15 IC<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Whirly w\/the Clap x 10 IC\u00a0<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">IST x 15 IC<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulderama x 10 x 5 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go get blocks and form a circle (or a ring)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">RINGS<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Rows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Incline merkins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Nolan Ryans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Gorilla Humpers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Shoulder Press<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bear Crawl or Burpee Ring<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Each PAX can choose to:<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">A) Bear Crawl around Ring\u00a0 (approx 100 ft circumference?) while PAX do AMRAP WWII!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">B) All PAX do 5 burpees<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">RINGS<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Reverse curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Iron Mike\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Not so lazy boys\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Goblet squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Swings<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bear Crawl or Burpee Ring<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Each PAX can choose to:<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">A) Bear Crawl around Ring \u00a0 (approx 100 ft circumference?) while PAX do AMRAP Monkey Humpers!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">B) All PAX do 5 burpees<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return Blocks<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No time!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 year Alcatraz celebration! THIS Saturday! SuperMax Murph at 0600, Bootcamp at 0700! Attempting to bring coffee and donuts again as well! It has been a great first year, please come out and celebrate!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goofy and Spam\u2019s moms are both recovering<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Schneider\u2019s son Wort is getting eardrum surgery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Giles family who all have COVID, including his wife undergoing chemo; plus their kitchen remodel for mold repairs\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC took us out lifting up prayer requests, giving thanks for the ability and freedom of F3, and asking that we might be grateful in going about our day and spread the word of F3 to someone who needs it.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A great Group this morning, with 12 PAX coming to join YHC!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">TClaps to Burns who joined YHC for a Murph at 0440 as part of the 2022 challenge. He is aiming to do 22 Murphs as part of the challenge!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">60 minutes showed up late during warmorama CoT but YHC opted for no penalty since I knew what was coming<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC kept commenting that the PAX sure loved their burpees, with 16 out of 25 times chosen as burpees for 80 total!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This actually was quite the pickle because the bear crawl was lengthy, and took much longer than 5 burpees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burns immediately said \u201cwe\u2019re about to do 65 burpees\u201d but 4 PAX braved the bear crawl in the first round, starting with our Nantan Wobegon!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The circle was much bigger for Wobegon, and only after did PAX think to bring it in some.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Harden did his best bear impression as well, during which Sour Mash showed great support\u2026 great coming from Mash at least!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ziggy was the first to begrudgingly bear crawled the second time arouns and YHC realized Monkey Humpers was a bad idea..\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This was only made worse when Froman opted to Bear Craw as well immediately after! That dude would give Hedwig a Crawl for his money though!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">DQ busted out a Circus Bear Crawl, which was like a modified lunge \/ crawl combo? I honestly couldn\u2019t replicate if if I tried though.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turns out it was Starfiah\u2019s birthday!! Such an honor to Q when a pAX chooses to Post rather than sleep in. Thankfully the birthday burpees were done, along with 24 extra. Bam mentioned some kind words on Slack that I thought would be best to include:\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">\u201cThe list of true #redwoods in Dashpaxland is short.\u00a0 And the list of pax that have truly helped our region grow and be sustained (and many others across the country when he helped corporate with expansion work) is even shorter.\u00a0 We all should be thankful that @Starfish was born today and chose to use his life in the investment of others.\u00a0 This thing we love so much and that has impacted so many, would not be where it is without him.\u00a0 Cheers to many more years!!\u201d<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seaman needed a bigger block and didn\u2019t seem to struggle at all today. We chatted about Saturday\u2019s cancelled Alcatraz which he wa supposed to Q, and while it was missed, we agreed it was the right call. He\u2019ll be back soon enough!!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Speaking of the blocks, they ended up being a minor part of the workout, as was the plan. 25 reps for the 25th day of the month. And since time was tight YHC didn\u2019t get a choice for the second round for 25 choices total (13+12). I love it when accidental coincidences happen!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Only the last PAX to choose bear crawl, Schneider, opted for the inside of the circle, which YHC told everyone that it wasn\u2019t really ever specified and totally counted! Lots of laughter and groans followed that revelation..<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Note that Apple Music shuffle is horrible at repeating songs, and played two repeats in songs on the playlist\u2026 so shuffle was turned off and the music was appreciated!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">YHC enjoyed the morning and the company. Was very happy to not be the bad guy and see the PAX chose the burpees themselves. Parliament PAX are tough, and this crowd was jo exception,<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Warm-o-rama Mission Statement \/ Core Principles SSH x 25 IC Abe Vigoda x 10 IC Copperhead Squat x 15 IC Whirly w\/the Clap x 10 IC\u00a0 IST x 15 IC Shoulderama x 10 x 5 IC &nbsp; The Thang Go get blocks and form a circle (or a ring) RINGS Rows Incline merkins Nolan [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-18555","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Van Gogh","date":"01\/25\/2022","pax":"@ziggy stardust, @boomerang, @dramaqueen (WD), @Starfish (Birthday Boy), @Sour Mash, @f3schneider, @60 MINUTES, @Sea-Man, @Abe Froman, @wobegon, @Burns (WB), @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18555","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18555"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18555\/revisions"}],"predecessor-version":[{"id":18557,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18555\/revisions\/18557"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18555"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18555"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18555"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}