{"id":19452,"date":"2022-05-20T23:57:48","date_gmt":"2022-05-21T03:57:48","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19452"},"modified":"2022-05-20T23:57:48","modified_gmt":"2022-05-21T03:57:48","slug":"triple-down-challenge-for-city-lights-ministry","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/05\/triple-down-challenge-for-city-lights-ministry\/","title":{"rendered":"Triple Down Challenge for City Lights Ministry"},"content":{"rendered":"<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SuperMax Murph!<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Huck and Bullwinkle got their Murph on and had to jet to prep for the 5K, strong work men! The other 7 PAX all stayed for the 0700 bootcamp!<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH x 14<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IST x 14<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abe Vigoda x 6<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whirly x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulderama x 14 x 5<\/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;\">Grab a rock, carry it to the Pull-Up Bars<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">11s<\/span><span style=\"font-weight: 400;\">\u00a0 14s (Thanks to Zimas Suggestion)<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">1 Curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">13 Chin-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Increase curls, decrease chin-ups until you reach 13 curls and 1 chin-up<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">The extra 25 reps made a huge difference, and ate up most extra time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">91 Chin-ups and Curls total, 1.5 miles run!<\/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 rocks<\/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;\">Butterfly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">WWII<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstring Stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">American Hammers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing Stretch<\/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;\">Thanks for the facilities and fun, and safety at the ROCC5k<\/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;\">The ROCC 5K was a huge success! Lots of people ran, including a large number from F3 along with Ms and 2.0s.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The Murph crew was chatty but effective.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ziffle had jokes, Zima had questions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crash brought his own music, separate from Bullwinkles station. BWs station played two foo fighters songs so YHC strongly approved.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nitrous has been coming 3 weeks straight and is a regular now, ya\u2019ll gotta come meet him and talk him into posting midweek!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Great to see The Jerk out in the gloom for the bootcamp! He ran the 5K afterwards too, which is a big deal for a self proclaimed \u201cnon-runner\u201d with old knee injuries!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Many of the guys were not happy with the high number of chin-ups after being promised Abs\u2026 but the added reps and shorter time than normal affected that plan. #Kobains!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 PAX tripled down and raised $264 for City Lights Ministry! A generous donor matched 50% of the challenge total as well, for $396 total raised! #TClaps on your great effort men!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Such a great morning, and I\u2019m very impressed with the work put in every Saturday. The ROCC 5K was a blast, and I\u2019m glad the PAX talked YHC into sticking with our normal 6 and 7 oclock plans beforehand.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-rama SuperMax Murph! Huck and Bullwinkle got their Murph on and had to jet to prep for the 5K, strong work men! The other 7 PAX all stayed for the 0700 bootcamp! SSH x 14 IST x 14 Abe Vigoda x 6 Whirly x 8 Shoulderama x 14 x 5 &nbsp; The Thang Grab a [&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":[144],"tags":[],"class_list":["post-19452","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Van Gogh","date":"05\/14\/2022","pax":"@huckleberry, @bullwinkle, @Zima, @Ziffel, @Adobe, @cruiser, @nitrous, @Crash, @Subfloor, @Offsides, @Workbench, @The Jerk, @Gisele, @ziggy stardust, @van.gogh, @seaman, @flopper, @mrhand, @codered, @turnover, @thehoff"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19452","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=19452"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19452\/revisions"}],"predecessor-version":[{"id":19453,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19452\/revisions\/19453"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19452"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19452"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19452"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}