{"id":18616,"date":"2022-02-03T20:38:27","date_gmt":"2022-02-04T00:38:27","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18616"},"modified":"2022-02-03T20:38:27","modified_gmt":"2022-02-04T00:38:27","slug":"15-men-first-time__throw-in-a-bill-murray","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/02\/15-men-first-time__throw-in-a-bill-murray\/","title":{"rendered":"15 Men \\ First Time__Throw in a Bill Murray."},"content":{"rendered":"<p><strong><u>Warm-o-rama<\/u><\/strong><\/p>\n<ul>\n<li>Mission Statement \/ Core Principles ( Nailed It ! )<\/li>\n<li>Side Straddle Hops ( 20 )<\/li>\n<li>Imperial <span style=\"text-decoration: line-through\">Storm Trooper<\/span> Walker ( 10 ) IC \u00a0{ Whoops }<\/li>\n<li>Arm Swirley ( F &amp; B &#8211; 10 ea ) IC<\/li>\n<li>Abraham Vigoda IV ((<em>Abe Vigoda\u2019s very young great great grandson<\/em> )) ( 10 ) IC<\/li>\n<li>Whirly w\/the Clap ( 10 ) IC<\/li>\n<\/ul>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<ul>\n<li><em>Mosey up the Hill to Nowhere. <\/em><\/li>\n<\/ul>\n<ul>\n<li>\u00bd Way up, do 2 Modified Copperhead Merkins ( 2 )<\/li>\n<li>At the top, do LBC\u2019s ( 22 )<\/li>\n<li>Mosey back down the hill<\/li>\n<li>Did this twice<\/li>\n<\/ul>\n<ul>\n<li><em>Mosey over to Picnic tables<\/em><\/li>\n<\/ul>\n<ul>\n<li>Dips ( 22 )<\/li>\n<li>Stirkins { High Knee with an Irkin at the bottom } ( 22 )<\/li>\n<li>Dips ( 22 )<\/li>\n<li>Mountain Climbers ( 22 second count )<\/li>\n<li>Dips ( 22 )<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><em>Mosey back up to Main Parking Lot<\/em><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>The Main Event <\/strong>( Modified Bill Murray )<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>( 4 Pain Stations, 2 exercises on the front of each station with reps )<\/li>\n<li><em>Once both exercises are completed, follow the directions for method of travel to next Pain <\/em><\/li>\n<li>: The Pax Can choose to either run an entire lap around all 4 pain stations, and travel to next station, or travel from 1 to the next via the suggested travel method.<\/li>\n<li><\/li>\n<li>Station 1: Exercise\u2026 1. Diamond Merkins ( 22 ) E2. Squats ( 22 )<\/li>\n<li>Station 2: Smurf Jacks ( 22 ) E2. American Hammers ( 22 )<\/li>\n<li>Station 3: Scorpion Dry Dock ( 22 ) E2. WWII&#8217;s ( 22 )<\/li>\n<li>Station 4: Pickle Pounder ( 22 ) E2. Monkey Humpers ( 22 )<\/li>\n<\/ul>\n<p>Once the Pax finish all 4 Stations, turn card over for next set of exercises. \ud83d\ude09<\/p>\n<p>Repeato Until Dead.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><u>Mary<\/u><\/strong><\/p>\n<ul>\n<li>Peter Parkers x 10 IC<\/li>\n<li><span style=\"text-decoration: line-through\">Pickle Pounders \u00a0<\/span>( Dang, this is where it got messy; crashed \u00a0in Turn 4 ), <em>ended up being<\/em> Alabama Prom Date x 20 in no particular order or cadence. ( Meant to call out Penguin Crunches\u2026better luck next time )<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><u>CoT<\/u><\/strong><\/p>\n<p><strong>Count off ( 15 ) &#8211; Name O Rama<\/strong><\/p>\n<p><strong>ANNOUNCEMENTS:<\/strong><\/p>\n<ul>\n<li>Blood Drive 2-19. Info online and on Slack.<\/li>\n<li>Crash has the Q at TRQ.<\/li>\n<li>Workbench has the Q at Distillary.<\/li>\n<li>DQ has the Q at VI on Monday 2-7. VI\u2019s 8<sup>th<\/sup> Anniversary?<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>PRAYERS:<\/strong><\/p>\n<ul>\n<li>Schneider\u2019s family. Brother in law passed away.<\/li>\n<li>Van Pelt\u2019s family. Mother passed away. Funeral 2-3-21, Jamestown Methodist.<\/li>\n<li>Prayers for the Fertilizer plant fire and all the Firemen and Safety Workers. Prayers for families that had to evacuate.<\/li>\n<\/ul>\n<p><u>The Rest of the Story<\/u><\/p>\n<p>Gentlemen, thank you all for coming out for my VQ. I was nervous as heck; didn\u2019t want to screw anything up. Thank you for the encouragement and the support. I am very thankful to have received the invite to try out F3 last September. ( Thank you @Subfloor )<\/p>\n<p>Thank you all for the dedication that you put in, day in and day out for F3. Thank you for the accountability. Thank you for the beat downs! Cheers brothers.<\/p>\n<ul>\n<li>Playlist from the workout today: There were connections, but more like 22 degrees of <span style=\"text-decoration: line-through\">Kevin Bacon\u00a0 <\/span>Bill Murray, and one How I Met Your Mother. ( We can discuss later )<\/li>\n<\/ul>\n<p>I Got You Babe &#8212; Sonny &amp; Cher<\/p>\n<p>I\u2019m Gonna Be ( 500 Miles ) \u2013 The Proclaimers<\/p>\n<p>Pennsylvania Polka \u2013 Frank Yankovic &amp; His Yanks<\/p>\n<p>Polka Face \u2013 \u201cWeird Al\u201d Yankovic<\/p>\n<p>Smoke On the Water \u2013 Bill Murray<\/p>\n<p>I\u2019m Alright ( Caddyshack Theme ) \u2013 Kenny Loggins<\/p>\n<p>The Alternative Polka &#8212; \u201cWeird Al\u201d Yankovic<\/p>\n<p>&nbsp;<\/p>\n<p>Quotes of the Day: I\u2019m sure there were many more, but these were gems.<\/p>\n<p>Burlap said &#8220;his first time was with 15 guys.&#8221;<\/p>\n<p>Offsides said \u201cthat cupcake went down wrong\u201d<\/p>\n<p>Please check out the signs.<\/p>\n<p>Adobe<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-18620\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station1F-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station1F-300x300.jpg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station1F-150x150.jpg 150w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station1F.jpg 750w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-18621\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station2F-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station2F-300x300.jpg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station2F-150x150.jpg 150w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station2F.jpg 750w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-18622\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station3F-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station3F-300x300.jpg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station3F-150x150.jpg 150w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station3F.jpg 750w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-18623\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station4F-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station4F-300x300.jpg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station4F-150x150.jpg 150w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Station4F.jpg 750w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-18627\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/WeFoCo-300x152.png\" alt=\"\" width=\"300\" height=\"152\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/WeFoCo-300x152.png 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/WeFoCo-1024x520.png 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/WeFoCo-768x390.png 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/WeFoCo-1536x781.png 1536w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/WeFoCo.png 1688w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-18626\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Treats-1-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Treats-1-225x300.jpg 225w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/Treats-1.jpg 252w\" sizes=\"auto, (max-width: 225px) 100vw, 225px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-rama Mission Statement \/ Core Principles ( Nailed It ! ) Side Straddle Hops ( 20 ) Imperial Storm Trooper Walker ( 10 ) IC \u00a0{ Whoops } Arm Swirley ( F &amp; B &#8211; 10 ea ) IC Abraham Vigoda IV ((Abe Vigoda\u2019s very young great great grandson )) ( 10 ) IC Whirly [&hellip;]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,83],"tags":[],"class_list":["post-18616","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":"Adobe","date":"2-2-22","pax":"Workbench, Burlap, Dramaqueen , Cruiser, Van.Gogh, Offsides, Splash, Boomerang, PonyExpress, Crash, Dr. Toot, Zima, Subfloor, Wobegon, Adobe (VQ)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18616","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18616"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18616\/revisions"}],"predecessor-version":[{"id":18628,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18616\/revisions\/18628"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}