{"id":18746,"date":"2022-02-15T13:05:07","date_gmt":"2022-02-15T17:05:07","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18746"},"modified":"2022-02-15T13:05:07","modified_gmt":"2022-02-15T17:05:07","slug":"deconstructed-bear-pups","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/02\/deconstructed-bear-pups\/","title":{"rendered":"Deconstructed Bear-pups"},"content":{"rendered":"<p><b>Post Valentines Hangover Curr<\/b><\/p>\n<p>A tease to cure PAX of their post-Valentine\u2019s Day hangovers and all remove all remaining feelings of love was put out on Slack\u2026 I think this workout accomplish that. A variation on a tried-and-true classic and preferred favorite from YHC, the deconstructed burp-up, with the addition of bear crawls, another of YHC\u2019s favorites. WAIT, how could the PAX not love this!?<\/p>\n<p><b><br \/>\nWarm-o-rama<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Warning at 0527 to warmup OYO<\/span><\/li>\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;\">N\/A at Flatline<\/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;\">Partner up!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Deconstructed Bear-pups:<\/strong> (deconstructed partner burp-up ladder, with Bear Crawl up to the next level.)<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Start on 2nd level. Partner 1 does reps, partner 2 runs to bottom and back, flip flop repeato til all PAX are done. Bear crawl up to next level. Repeato:<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">1st level: Merkin x 75<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">2nd level: Squat Jump x 75<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">3rd level: Burpee x 75<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">4th level: Pull-up x 75<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">5th level: Burp-up x 75<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to start<\/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;\">Vertical Body Destroyers for 5 seconds<\/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;\">Prayers for vivos sister and brother-in-law, whose restaurant burned down last night.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continuing prayers for Giles, thanks for the housing they were given access to.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC took us out giving thanks for those present and at other AOs. Lifted up prayer requests and ask that the men of F3 offer encouragement to those who need it.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li>A total of 2 miles was covered in the parking deck, with about 1\/4 mile coming from bear crawls. Most rounds completed in 2 or 3 runs.<\/li>\n<li><span style=\"font-weight: 400;\">Right up until five minutes before, YHC was still crunching the numbers for how many reps we would do today based on time\u2026 When this was revealed at the end, @Burns suggested the alternative we almost went with, 125 down to 25 &#8211; but ultimately determined to be too easy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It seems like the algebra used worked out pretty well, with the only modification at the end to have PAX run up for their second run during Burp-ups (going down and back was about 1\/2 mile).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">TClaps to @burns for running an EC two miler. He was the only of us truly warmed up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">During one run, @airbag asked how late I stayed up pondering such cruelty? Answer: about 5 minutes, my friend! Easy to plan, hard to execute! Great to see him out in a Tuesday (at least) two weeks in a row!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">@Bevo proved is was likely a stripper during college as he smoothly removed his jacket while running to the bottom of the deck. @Zima was impressed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">@Zima \u201cblew his load\u201d during one bear crawl trying to keep up with @Cheesesteak. I almost fell on my face laughing.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">@Cheesesteak\u2019s bear crawl has the pitter patter of an actual bear.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">@Frostbite was YHCs partner and he was choosing running over reps, so I think that means he liked it? He did more than his fair share of reps and was a great partner!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">@BobRoss revealed he had beer last night and YHC informed him we would still call it Merlot if he puked. My fellow \u201cF3 name artist,\u201d gave it has all the entire morning, YHC was very impressed with his effort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">During the first set of Burp-ups, YHC and the 4 PaX with me thought perhaps the other 5 Omaha\u2019d and were not returning\u2026 until @Beco rounded the corner (envision \u201cEnrique Inglasias \u201cHero\u201d playing as he slow-no appeared to save us). Running down and back was determined to be about half a mile, so YHC modified to run to the top and back instead. This appeared appreciated by all, and enabled most groups to finish!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">@Lambchop said my Qs were \u201cterrible, but tolerable.\u201d He\u2019s never said anything so nice to me before!!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">@drip said it was a brutal Beatdown, and the words of encouragement helped. YHC still has a long way to go to be as kind as he is while Qing\/killing PAX.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Overall it was a great morning, and all the guys who showed up gave it their all. It was an honor to lead such a fine group, thanks for the opportunity, @Bevo! Your site-Q-manship is much appreciated!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Post Valentines Hangover Curr A tease to cure PAX of their post-Valentine\u2019s Day hangovers and all remove all remaining feelings of love was put out on Slack\u2026 I think this workout accomplish that. A variation on a tried-and-true classic and preferred favorite from YHC, the deconstructed burp-up, with the addition of bear crawls, another of [&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":[79],"tags":[],"class_list":["post-18746","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Van Gogh","date":"2\/15\/2022","pax":"@Bevo, @Zima, @Burns, @bobross, @Airbag, @Lamb Chop, @Cheesesteak, @Frostbite (WB), @Drip (WD), @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18746","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=18746"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18746\/revisions"}],"predecessor-version":[{"id":18748,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18746\/revisions\/18748"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18746"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18746"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18746"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}