{"id":19778,"date":"2022-07-08T16:51:19","date_gmt":"2022-07-08T20:51:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19778"},"modified":"2022-07-08T16:51:19","modified_gmt":"2022-07-08T20:51:19","slug":"two-visitors-walk-into-an-urban-assault-workout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/07\/two-visitors-walk-into-an-urban-assault-workout\/","title":{"rendered":"Two Visitors Walk into an Urban Assault Workout&#8230;"},"content":{"rendered":"<p>Typical July heat and humidity, but a beautiful morning nonetheless.\u00a0 The beatdown looked a lot like this:<\/p>\n<p>Warmorama at paved open area:\u00a0 SSHs;\u00a0 ISTs;\u00a0 Peter Parkers;\u00a0 Hillbillies;\u00a0 Running with Scissors; and Mtn Climbers<\/p>\n<p>Mosey to grassy area and get into groups of 3.\u00a0 Grinders with short run between \u2013<\/p>\n<p>Nolan Ryan merkins &#8212;&#8212;\u00a0 Squat Jumps<\/p>\n<p>Mtn Climbers\u00a0 &#8212;&#8212;\u00a0 Side Squats<\/p>\n<p>WWIIs\u00a0 &#8212;&#8212;\u00a0 Curtsy Lunges<\/p>\n<p>Mosey up 4<sup>th<\/sup> St to old railroad deck and down steps to wall near Incendiary.\u00a0 Line up in wall sits; do Jack Reachers while first in line bear crawls by all.\u00a0 Once all have done it, switch to crab walk while wall-sitters do head\/shoulders\/knees\/toes.<\/p>\n<p>Run up to 5<sup>th<\/sup> and east across Patterson to parking lot of glass walled building.\u00a0 Start at first parking space.\u00a0 Run three spaces, do three burpees, and backpedal back.\u00a0 Then run 6 spaces, 6 burpees, and backpedal back.\u00a0 Then 9 then 12.<\/p>\n<p>Up stairs to Ivy and south down to grassy slopes with long steps.\u00a0 OYO 15 derkins, then 20 setups each leg, then 25 irkins, then 20 dips, then 5 180-degree planks each side.<\/p>\n<p>Back to grassy area for Mary. \u00a0American Hammers IC; Low Flutters IC; Crunchy Frogs IC; Mutton Crunches IC, Dying Cockroaches IC, and LBCs IC.\u00a0 \u00a0Finito.<\/p>\n<p><strong>COT:<\/strong><\/p>\n<ul>\n<li>Bevo&#8217;s Pawtism fundraiser 9:00 am, Sat July 16 at Hanes Park<\/li>\n<li>Give blood that same day, July 16<\/li>\n<li>Schlitz has an event that same evening, July 16, but I heard only that he will buy your first beer.\u00a0 See him for details.<\/li>\n<li>Prayers for Spicoli&#8217;s family, as they are dealing with a family member fighting addiction.<\/li>\n<li>Prayers for Lamb Chop as he transitions from one job to another.<\/li>\n<li>YHC took us out.<\/li>\n<\/ul>\n<p><strong>NMM:<\/strong><\/p>\n<ul>\n<li>YHC only posts at UA when he Qs; nothing personal, I just prefer to run on Fridays.\u00a0 I love the AO.\u00a0 The Two Visitors in the title refer to the FNG and me.<\/li>\n<li>We purposefully stayed put for the warmorama knowing that Spicoli may arrive slightly after 0530, and he came just a few minutes in.<\/li>\n<li>Also, Lamb Chop was eagerly looking out for his FNG who was driving from Greensboro to make the workout.\u00a0 The dude who turned out to be Cap&#8217;n Puff arrived during ISTs.\u00a0 YHC did a very quick and rudimentary disclaimer, something like, &#8220;you are in charge of you, so don&#8217;t get hurt&#8221;.<\/li>\n<li>The city could probably stand to mow the grass, but the Pax did not complain about the long, dewy grass.<\/li>\n<li>Nolan Ryan Merkins are a combination that YHC just came up with that is sort of a man-maker merkin.\u00a0 You perform a Nolan Ryan, then put your hand down and do a merkin, then do a Nolan Ryan with the other arm, put it down and do merkin and repeat.<\/li>\n<li>Wall sits in the area we used were slightly easier than usual due to about a 10 degree incline of the wall.\u00a0 It was at this point that Lamb Chop warned FNG to modify as necessary as he didn&#8217;t want the badge of &#8220;spilling merlot&#8221; at his first post.\u00a0 Cap&#8217;n Puff survived and kept everything inside.<\/li>\n<li>During the second round of sits, YHC offered that singing &#8220;Head and Shoulders, Knees and Toes&#8221; while doing the motions was an optional feature (at no extra charge), and Spicoli led the song &#8212; impressive.<\/li>\n<li>Posthole crabwalks faster than I human walk.<\/li>\n<li>The 3\/6\/9\/12 burpees in that parking lot was a bad idea, and the pax smoked the Q.\u00a0 No injuries from running over one another in the tight quarters and with backpedaling.<\/li>\n<li>During the 20 step-ups with each leg, one of the pax (YHC does not know who) mentioned a possible Omaha as it was taking a while.\u00a0 But YHC declined, and we pressed on.<\/li>\n<li>The 180 degree planks sucked, especially after the derkins, irkins, and dips.<\/li>\n<li>YHC had planned on Crabcakes for the third mary exercise, but punted it.\u00a0 YHC still barely got through only 10 in cadence of crunch frogs.<\/li>\n<li>During Nameorama, all the pax except the FNG and YHC had creative (and kinda cool) motions to go with their names.<\/li>\n<li>Spicoli wanted to name the FNG something snake-like or fantastical due to the FNG&#8217;s tatoo on the thigh, but the pax was not buying.\u00a0 FNG was wisely quiet during the naming, only answering required questions with terse answers.\u00a0 FNG is an intern under Lamb Chop (until 5 pm today) in RJR&#8217;s marketing area working on recycling in the vaping area.\u00a0 Someone finally suggested &#8220;Captain Puff&#8221;, and that name was heartily received and endorsed by the pax.\u00a0 YHC decides to spell it &#8220;Cap&#8217;n Puff&#8221;.\u00a0 Welcome!!<\/li>\n<li>The sprinklers respectfully waited until YHC uttered the word, &#8220;amen&#8221;, before coming on and soaking Gretel and others.<\/li>\n<\/ul>\n<p>Great fun this morning.\u00a0 In addition to the varied AO, UA boasts a bunch of great guys.\u00a0 It was my honor to lead for that 45 minutes.<\/p>\n<p>Peace,<\/p>\n<p>Burlap<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Typical July heat and humidity, but a beautiful morning nonetheless.\u00a0 The beatdown looked a lot like this: Warmorama at paved open area:\u00a0 SSHs;\u00a0 ISTs;\u00a0 Peter Parkers;\u00a0 Hillbillies;\u00a0 Running with Scissors; and Mtn Climbers Mosey to grassy area and get into groups of 3.\u00a0 Grinders with short run between \u2013 Nolan Ryan merkins &#8212;&#8212;\u00a0 Squat Jumps [&hellip;]<\/p>\n","protected":false},"author":204,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,91],"tags":[],"class_list":["post-19778","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Burlap","date":"08 July 2022","pax":"Chick Flick, Cruiser, Posthole, Lamb Chop, Spicoli, Gretel, Adobe, Dutch, Schlitz, Frostbite, Former FNG Cap'n Puff (WB), and Burlap (QIC &amp; WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19778","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\/204"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19778"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19778\/revisions"}],"predecessor-version":[{"id":19780,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19778\/revisions\/19780"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19778"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19778"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19778"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}