{"id":18875,"date":"2022-03-04T14:27:22","date_gmt":"2022-03-04T18:27:22","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18875"},"modified":"2022-03-04T17:56:32","modified_gmt":"2022-03-04T21:56:32","slug":"0-00-x-9-99","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/03\/0-00-x-9-99\/","title":{"rendered":"$0.00 &lt; x &lt; $9.99"},"content":{"rendered":"<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>Upon popular demand, we warmed up with SSHs, Abe, Whirly, Down\/Up Dog, and Dive Bombers.<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>At every stoplight, do 3 burpees.\u00a0 If light is red, do 3 merkins with each burpee.\u00a0 If light is yellow, 2 merkins with each burpee, and if light is green, 1 merkin.<\/p>\n<p>For all called exercises, max out your reps to exhaustion (\u201cbad form\u201d).\u00a0 Upon exhaustion, AMRAP SSHs x 2 + Squat x 1 until the six is up.<\/p>\n<p>We traveled up Patterson, took a left on 6<sup>th<\/sup> street and moseyed down to the railroad tracks for <u>Get Ups <\/u>along the wall.\u00a0 Upon exhaustion, continue on 6<sup>th<\/sup> to parking deck across from Finnegan\u2019s; activate <u>front\/backward lunges<\/u>.\u00a0 Upon exhaustion, continue on 6<sup>th<\/sup> until Poplar; left on Poplar and into the courtyard of 500 West Fifth for <u>dips<\/u>.\u00a0 Mosey south on Spruce and perform <u>derkins<\/u>.\u00a0 Upon exhaustion, mosey to the Cycle Bar on 4<sup>th<\/sup> Street for <u>Freddie Mercs<\/u>.\u00a0 Upon exhaustion, mosey to 1<sup>st<\/sup> Pres wall on Cherry Street for (more) <u>Get Ups<\/u>.\u00a0 #DeepBurn.\u00a0 Mosey down Third to Park Vista; north on Park Vista to 4<sup>th<\/sup> for <u>Dive Bombers<\/u>.\u00a0 Upon exhaustion, mosey home to launch and finish the time off with <u>diamond merkins<\/u>.<\/p>\n<p>End.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>1.9 miles and approximately 15 stops lights encountered, most of which were unsurprisingly red.<\/li>\n<li>The Hanes Building was lit up in the beautiful yellow &amp; blue colors of Ukraine.<\/li>\n<li>Burns kept us in the lunge parking deck for a very long time.<\/li>\n<li>According to Huckleberry, who was sleeping like a baby during the workout, the burpee + 3 merkins should be known as the perfect burpee, the \u201cperpee\u201d. #DadJokes.<\/li>\n<li>Lamb Chop picked up on YHC\u2019s \u201cschtick\u201d about 75% of the way through the workout; \u201cschtick\u201d being the very clear instructions given at 6<sup>th<\/sup> street 35 minutes prior.<\/li>\n<li>YHC thought that Chick Flick was being quiet this morning, but it was just his general proximity to Lamb Chop that gave that impression. Dude barely broke a sweat.<\/li>\n<li>Decal was here several months ago and went to a weekend convergence. When the April 2<sup>nd<\/sup> convergence was announced during COT he made a note to be traveling elsewhere that weekend.\u00a0 Good to have him back in the Dash.<\/li>\n<li>Root Canal was the champ dipper; he\u2019s a relentless animal.<\/li>\n<li>Great to see $5 out this morning. He made sure that the mission and core principles were recited and enforced.\u00a0 #accountability<\/li>\n<li>Burns and Posthole led YHC on a flattish EC run around downtown. Great conversation throughout, and then Burns dared YHC to race an obvious F45 vehicle to the launch point.\u00a0 Challenge accepted.<\/li>\n<li>Posthole provided some purchasing guidance for rebuilding YHC\u2019s back deck in a time of escalating commodity costs.<\/li>\n<\/ul>\n<p>Super-strong group of pax this morning.\u00a0 Thanks for the keys, Posthole.\u00a0 They\u2019re still on the benches at 500 West 5<sup>th<\/sup> with YHC\u2019s shoulders.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Convergence April 2<sup>nd<\/sup>. More details to follow, but rumor is that there will be a Q school, a ruck, and a workout.\u00a0 It\u2019s also Palin\u2019s birthday.<\/li>\n<li>The Shmed August 27<sup>th<\/sup>. 5K and FunRun.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests<\/u>:\u00a0 <\/strong><\/p>\n<ul>\n<li>$5\u2019s epic mediation for his wreck four years ago is taking place on Monday.<\/li>\n<li>Ukraine.<\/li>\n<\/ul>\n<p>YHC took us out reading a liturgy from <em>Every Moment Holy <\/em>on \u201cEmergencies\u201d.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama: Upon popular demand, we warmed up with SSHs, Abe, Whirly, Down\/Up Dog, and Dive Bombers. The Thang: At every stoplight, do 3 burpees.\u00a0 If light is red, do 3 merkins with each burpee.\u00a0 If light is yellow, 2 merkins with each burpee, and if light is green, 1 merkin. For all called exercises, max [&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":[91],"tags":[],"class_list":["post-18875","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"","date":"3\/4\/22","pax":"Lamb Chop, Root Canal, Decal (downrange from GA), $5 Footlong, Posthole, Burns, Chick Flick, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18875","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=18875"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18875\/revisions"}],"predecessor-version":[{"id":18878,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18875\/revisions\/18878"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18875"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18875"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18875"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}