{"id":19790,"date":"2022-07-11T10:18:48","date_gmt":"2022-07-11T14:18:48","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19790"},"modified":"2022-07-11T10:18:48","modified_gmt":"2022-07-11T14:18:48","slug":"a-mild-tit","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/07\/a-mild-tit\/","title":{"rendered":"A Mild TIT"},"content":{"rendered":"<p><strong><u>Warmrama:<\/u><\/strong><\/p>\n<p>Abe Vigodas, Whirlies, Hammy Stretch, Updawg, Downdawg, Stretchy-Retchy<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Mosey down Yorkshire towards Silas Creek, through parking lot of Parkway Presbyterian, west on Kirklees, NW on Archer and up the hill to east on Doncaster, and into bus lot of Sherwood Elementary.\u00a0 Paused at various points for ab-a-rama:<\/p>\n<ul>\n<li>ISTs<\/li>\n<li>Toe Touches<\/li>\n<li>Dying Cockroaches<\/li>\n<li>WW2s<\/li>\n<li>Freddie Mercs<\/li>\n<li>Penguin Crunch<\/li>\n<li>Knee Slides<\/li>\n<li>H2Hs<\/li>\n<\/ul>\n<p>Mosey to playground where a weinke and speaker awaited the pax.\u00a0 Weinke:<\/p>\n<table style=\"height: 299px\" width=\"345\">\n<tbody>\n<tr>\n<td width=\"181\">Exercise<\/td>\n<td width=\"69\">Reps<\/td>\n<\/tr>\n<tr>\n<td>SSHs<\/td>\n<td>25<\/td>\n<\/tr>\n<tr>\n<td>Pull-ups<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>Bonnie Blairs<\/td>\n<td>5 (DC)<\/td>\n<\/tr>\n<tr>\n<td>Hurpees (Burpee + 3 Merkins)<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>Gas Pumps<\/td>\n<td>25<\/td>\n<\/tr>\n<tr>\n<td>Low Flutters<\/td>\n<td>25<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: line-through\">Jump Squats<\/span><\/td>\n<td><span style=\"text-decoration: line-through\">10<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: line-through\">Dive Bombers<\/span><\/td>\n<td><span style=\"text-decoration: line-through\">5<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Perform first exercise (SSHs), run a lap.\u00a0 Perform first 2 exercises (SSHs &amp; Pull-Ups), run a lap.\u00a0 And so on.<\/p>\n<p>Mosey back to lot for 2 minutes of Mary.\u00a0 Combo of low flutter + WW2 + H2H until time.<\/p>\n<p>Time.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Crash needs Qs for Iron Throne, although the party circle he had after CoT may indicate his cup is running over.<\/li>\n<li>YHC has the Q at Flatline tomorrow which might involve the return of something terrible.<\/li>\n<li>Pawtism free work and fundraiser, July 16<sup>th<\/sup> at Hanes Park. Travel a mile by whatever means you choose and incorporate exercises to your desired difficulty level.\u00a0 Pawtism aims to educate and help fund life-changing dogs for people on the autistic spectrum.\u00a0 DoughJoes will be supplying doughnuts and coffee.<\/li>\n<li>The Shmed 5k and FunRun, August 28<sup>th<\/sup>. All proceeds to benefit Crisis Control.\u00a0 Sign up at <a href=\"https:\/\/runsignup.com\/Race\/NC\/WinstonSalem\/Shmedfest\">https:\/\/runsignup.com\/Race\/NC\/WinstonSalem\/Shmedfest<\/a>.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong><u>Prayer Requests:<\/u><\/strong><\/li>\n<li>Bevo\u2019s son, Dean, broke his femur. Pray for Bevo and his wife as they bear the physical burden of transporting Dean around their split-level home.<\/li>\n<li>Thistle is having hip trouble down in Laurinburg.<\/li>\n<li>Friend of Chowdah or Schlitz (sorry, phone skitzed out) being treated for stage 4 cancer.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Weather was great, much less humid than last week.<\/li>\n<li>Ziggy was moving too fast for his iWatch and blew it up.<\/li>\n<li>Schlitz had visions of Zima when we moseyed up Archer, but he relaxed when we didn\u2019t repeat the ascent. Good to see him posting without Palin.<\/li>\n<li>Van Gogh was in the lead on the moseys; fortunately, he led us to the same place that YHC desired. Frostbite was hot on his heels.\n<ul>\n<li>Van Gogh had visions of past YHC TIT Qs as we moseyed towards Silas Creek; he was pleased that we turned and avoided the creepy tunnel.<\/li>\n<\/ul>\n<\/li>\n<li>It being a non-LaunchPad week, Chowdah and The Transcript made the southwestern journey. Good to see them both out pushing and accelerating themselves.<\/li>\n<li>Green Acres performed his typical Monday-morning RIRO and then dominated the workout. Strong work.<\/li>\n<li>Crash and Airbag were steady as she goes. Glad to see those guys.<\/li>\n<\/ul>\n<p>Thanks for coming out, guys.\u00a0 Good way to start the week with better men.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmrama: Abe Vigodas, Whirlies, Hammy Stretch, Updawg, Downdawg, Stretchy-Retchy The Thang: Mosey down Yorkshire towards Silas Creek, through parking lot of Parkway Presbyterian, west on Kirklees, NW on Archer and up the hill to east on Doncaster, and into bus lot of Sherwood Elementary.\u00a0 Paused at various points for ab-a-rama: ISTs Toe Touches Dying Cockroaches [&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":[145],"tags":[],"class_list":["post-19790","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"","date":"7\/11\/22","pax":"Van Gogh, Crash, The Transcript, Chowdah, Schlitz, Ziggy Stardust, Airbag, Frostbite, Green Acres, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19790","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=19790"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19790\/revisions"}],"predecessor-version":[{"id":19791,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19790\/revisions\/19791"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19790"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19790"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19790"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}