{"id":18739,"date":"2022-02-14T17:42:13","date_gmt":"2022-02-14T21:42:13","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18739"},"modified":"2022-02-14T17:42:13","modified_gmt":"2022-02-14T21:42:13","slug":"lucky-7s-mean-not-so-lucky-pax","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/02\/lucky-7s-mean-not-so-lucky-pax\/","title":{"rendered":"Lucky 7s mean not so lucky PAX"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">On this morning, a chance of freezing rain didn\u2019t deter 9 of us from posting\u2026 YHC even had a backup plan with cards if the rain fell badly enough (it did for Palin, aka Cotton Candy, but not the other PAX). YHC has been advertising the 2022 Murph Challenge, and encouraging men to post at SuperMax on Saturday\u2019s at 6 to join in on a Murph. With the pull-up bars, we can have 20 guys working out on the bars simultaneously!! It seems most PAX shudder in fear at the mention of the word \u201cMurph\u201d, however, with today\u2019s workout the PAX did nearly a half Murph\u2019s worth of Pull-ups! It\u2019s easier than it seems to work your way up! Men can do a half Murph (or a tenth, or a quarter) every Saturday at SuperMax, and slowly build towards a full at their own pace! It\u2019s the one workout we now have where you know what it will be, and the format encourages lots of all 3Fs, plus there is usually music involved! But enough about SuperMax\u2026 lets get to the beatdown at hand: Lucky 7s at Iron Throne!<\/span><\/p>\n<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<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abe Vigoda x 8 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whirly Gotta Clap x 12 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;\">Mosey to the Playground<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">7s<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Completed a round, run a lap, for the next round, do previous reps plus additional. Repeato til you reach 7:<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">7 pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">14 merkins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">21 squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">28 WWIIs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">35 Mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">42 jack reachers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">49 burpees<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pick up burpees for fellow PAX<\/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;\">Lifting up prayers for Giles and family<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blood drive<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC took us out giving thanks<\/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;\">This BB is coming a week late, which is better than never\u2026\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tclaps to Palin and Greenspan for the EC run!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The beatdown celebrated 7s, with Pax completing the following reps<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">7 x 7 = 49 pull ups,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">14 x 6 = 84 merkins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">21 x 5 = 105 squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">28 x 4 = 112 WWIIs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">35 x 3 = 105 Mountain Climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">42 x 2 = 84 Jack Reachers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">49 x 1 = 49 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">7 laps (plus travel) = 1.9 miles<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If wordpress let me put the puke emoji I would\u2026 those 49 burpees to finish were NOT fun. Since the rain was falling a bit, YHC Omaha\u2019d and ran the PAX back to start to finish under cover for their remaining reps, with Burpees being called there.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Workbench said \u201cI\u2019ve never donor 49 consecutive burpees in my life.\u201d You have now my friend!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greenspan said, \u201cYou&#8217;re kidding?\u201d (to his credit, he ran EC with Palin before hand)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Green Acres laughed and said \u201cI eat burpees for breakfast\u201d before knocking them all out one armed, while smiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Palin stated that \u201che had complaints\u201d as the rain began falling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC especially took notice of the rain once ice started forming on the playground equipment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transcript was giving it 100% all morning, and despite not loving the burpees, got them all done!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frostbite decided VI was too far a drive to go party on his dad\u2019s behalf (I know Starfish was bummed to miss the VI birthday), but I\u2019m glad he posted at Iron Throne!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Great to see Cheesesteak back in the gloom. I apologized (like usual) for the upper body heavy beatdown, but was glad to see him modifying as necessary, and to hear that his operated shoulder was doing quite well! Though I was bummed to find out his other shoulder is \u201ccrap\u201d too as he put it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Airbag ventured out to Iron Throne, and YHC was glad to see him. It seems his time at Bells and Whistles has allowed him to breeze through this morning\u2019s workout with ease. Hope to see him out on Monday\u2019s more often!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Our site-Q, Crash, was the lone PAX who chose to do his burpees in the rain. He has no need for cover, unlike us other mortals.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Before leaving, YHC was sure to tell the guys to drive home safe, as we would later find out that day, the roads got pretty icy. Happy to report all made it home safe (including Green Acres who ran\/ice skated home).<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thank you for the opportunity to lead such fine men, Crash! I gave the keys directly to Drip so he could lead today while YHC was celebrating Murphentine\u2019s Day.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>On this morning, a chance of freezing rain didn\u2019t deter 9 of us from posting\u2026 YHC even had a backup plan with cards if the rain fell badly enough (it did for Palin, aka Cotton Candy, but not the other PAX). YHC has been advertising the 2022 Murph Challenge, and encouraging men to post at [&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":[145],"tags":[],"class_list":["post-18739","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Van Gogh","date":"2\/7\/2021","pax":"@Frostbite (WB), @Green Acres (WD), @Palin, @Greenspan, @Workbench, @Airbag, @Crash, @Transcript, @Cheesesteak, @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18739","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=18739"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18739\/revisions"}],"predecessor-version":[{"id":18740,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18739\/revisions\/18740"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18739"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18739"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18739"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}