{"id":19798,"date":"2022-07-12T12:16:42","date_gmt":"2022-07-12T16:16:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19798"},"modified":"2022-07-12T12:16:42","modified_gmt":"2022-07-12T16:16:42","slug":"curb-crawls","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/07\/curb-crawls\/","title":{"rendered":"Curb Crawls"},"content":{"rendered":"<p><strong><u>Warmrama:<\/u><\/strong><\/p>\n<p>Four corners while we waited for Spicoli.\u00a0 Seal Claps, Bonnie Blairs, SSHs, Apollo Onos.\u00a0 Spicoli didn\u2019t show so it was time to go.<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Quick mosey east on 3<sup>rd<\/sup> Street, south on Town Run, east on 1<sup>st<\/sup> Street to Salem Avenue.<\/p>\n<ul>\n<li>Mike Tyson x 1, then Bear Crawl to opposite curb; Erkin x 1, then Crawl Bear back to original curb.<\/li>\n<li>Repeato, adding 1 Mike Tyson and 1 Erkin each round until you get to 10.<\/li>\n<\/ul>\n<p>Mosey north on Patterson and cut into Urban Assault parking deck.\u00a0 Pull ups x 20 on the train trestle.<\/p>\n<p>Mosey to intersection of Chestnut and 6<sup>th<\/sup> Street.\u00a0 Perform exercise, then sprint to 7<sup>th<\/sup> street for another exercise, then sprint back to 6<sup>th<\/sup>.<\/p>\n<table style=\"height: 191px\" width=\"354\">\n<tbody>\n<tr>\n<td width=\"116\">6th Street<\/td>\n<td width=\"150\">7th Street<\/td>\n<\/tr>\n<tr>\n<td>Merkins x 10<\/td>\n<td>WW3s x 10<\/td>\n<\/tr>\n<tr>\n<td>Dive Bombers x 10<\/td>\n<td>H2H w\/Twist x 20<\/td>\n<\/tr>\n<tr>\n<td>Merkin Jacks x 10<\/td>\n<td>American Hammers x 30<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Mosey up 7<sup>th<\/sup> Street hill to N. Liberty for Hurpees x 10.<\/p>\n<p>Mosey to wall at 1<sup>st<\/sup> Pres on Cherry Street.\u00a0 Get ups x 30.<\/p>\n<p>Mosey home for Heels to Heaven + WW2 combo x 10.<\/p>\n<p>Time.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Crash needs Qs for Iron Throne.<\/li>\n<li>Blood drive and PawTism on Saturday. Burns will buy a beer for anyone who completes a quadruple down with the Alcatraz Murph, other Saturday workout at any AO, PawTism, and the blood drive.\n<ul>\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<\/ul>\n<\/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<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\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<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Everyone was very surprised that we didn\u2019t head towards Hanes Park.<\/li>\n<li>Van Gogh was in primo form this morning with both his rep execution and his MC. He was particularly dismissive of YHC\u2019s Bonnie Blairs.\u00a0 He completed the morning with a taunting penalty; while everyone was finishing their get ups, Van Gogh jumps up on the 1<sup>st<\/sup> Pres wall on Cherry Street and mocks us.<\/li>\n<li>YHC never noticed how quiet Chick Flick is; that\u2019s because he\u2019s usually around chatterboxes Lamb Chop and Palin. He silently crushed the workout this morning.<\/li>\n<li>Great to have Seal here from Greenville\/Spartanburg. He\u2019ll be back in a few weeks and volunteered to Q so that he \u201ccan control the workout\u201d.\u00a0 Always good to have a down-ranger.\u00a0 On that note, Seal was in the Army, hence his F3 name.<\/li>\n<li>Burns was very excited at the promised return of \u201csomething terrible.\u201d Hopefully the curb crawls fit the bill.\u00a0 He was not slowed down in the least on the hill sprints, flying out in front of everyone else.<\/li>\n<li>We had to pause our crawling a handful of times due to cars &amp; trucks passing by, including a police SUV. Seal did a great job of EHing these folks, but got no takers.<\/li>\n<li>YHC failed to recite the core principles at the beginning, another mark in Van Gogh\u2019s book. At the end, there wasn\u2019t enough oxygen left, so Van Gogh and Burns picked up my slack.<\/li>\n<li>Turnover proposed Town Run as the best site for the crawling; his prior commitment to the Judgment Free Zone (PF) led to the search for other sites.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Thanks for the keys, Bevo.\u00a0 Can\u2019t wait to see you back out.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmrama: Four corners while we waited for Spicoli.\u00a0 Seal Claps, Bonnie Blairs, SSHs, Apollo Onos.\u00a0 Spicoli didn\u2019t show so it was time to go. The Thang: Quick mosey east on 3rd Street, south on Town Run, east on 1st Street to Salem Avenue. Mike Tyson x 1, then Bear Crawl to opposite curb; Erkin x [&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":[79],"tags":[],"class_list":["post-19798","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"","date":"7\/12\/22","pax":"Seal (downrange), Burns, Chick Flick, Van Gogh, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19798","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=19798"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19798\/revisions"}],"predecessor-version":[{"id":19799,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19798\/revisions\/19799"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19798"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19798"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19798"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}