{"id":20029,"date":"2022-08-10T09:16:05","date_gmt":"2022-08-10T13:16:05","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20029"},"modified":"2022-08-10T09:16:05","modified_gmt":"2022-08-10T13:16:05","slug":"safety-first-at-mayhem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/08\/safety-first-at-mayhem\/","title":{"rendered":"Safety first at Mayhem!"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">YHC has a Ragnar race on Friday, and had planned to keep it safe and simple today. We&#8217;ve gone through a long list of injuries on our Ragnar team&#8217;s and we can&#8217;t afford any injuries! Despite my best efforts to tell guys to post at #Conspiracy, @Subfloor and @HighCotton didn\u2019t listen. Of course, @High Cotton isn\u2019t on Slack or any digital platform, so it\u2019s to be expected. @Subfloor clearly wasn\u2019t deterred by the 151 burpees performed at #Parliament yesterday, thanks to @Rudolph. Unfortunately, he came seeking a workout tougher than that one, and was very disappointed by the safe, simple Beatdown YHC brought. Safety first today!<\/span><\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Mission Statement \/ Core Principles<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH x 20<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IST x 20<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulderama x 10 each IC<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Arm Swirlies F\/R<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Seal Clap<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">OH Clap<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Swimmers (@Rudolph showed us those at Alcatraz)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Michael Phelps<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abe Vigoda x 20<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretchy stretchy\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">L\/R\/Middle Toe Touch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Butterfly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">L\/R IT Band<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">L\/R Quad<\/span><\/li>\n<\/ul>\n<\/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;\">Dora<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three Man Grinder &#8211; Leg 1<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">V-up Sit-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">OH Rock Press<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three Man Grinder &#8211; Leg 2<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Merkins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Laying OH Rock Extensions<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three Man Grinder &#8211; Leg 3<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">American Hammers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Curls<\/span><\/li>\n<\/ul>\n<\/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;\">WWII x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penguin Crunch @Cheesesteak Style aka Unicycles x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low Flutter x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">@Mutton Crunch L\/R x 20 IC\u00a0<\/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;\">Prayers for Gretel\u2019s son who broke his leg recently<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayers for safe travels and running to the Ragnar Teams racing this weekend. Each team is a man short and 6 guys will have to run an extra leg. Hence the extra precaution today &#8211; we can&#8217;t afford another injury!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bathroom reno at @SFs house<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thanks for a great morning<\/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;\">This workout absolutely flew by with all of the running.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I commented that normally we\u2019d be bear crawling around while we were stretching, and @HC and @SF were relieved.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The plan for 2 sets of DORA was swapped out for 3 sets of Grinders, which is a bit better since the Ragnar this weekend has 3 legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Total got in 1 mile running, the legs feel very fresh and well stretched.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulders, chest and core all got in some solid work.\u00a0<\/span><\/li>\n<li aria-level=\"1\">@Subfloor breezed through everything, and @HighCotton made the most of his 40 minutes. Got to enjoy some good conversation with both, though the grinder made it somewhat difficult to chat. #QFail<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thankful for the two guys who showed despite my best efforts to get <\/span><span style=\"font-weight: 400;\">them to go elsewhere. Though I gotta be honest, if you normally avoid YHCs Qs due to the crazy stuff I call, today was your chance to come out and enjoy my company; and you missed it! You won\u2019t get another Q like this one from YHC in a while. You\u2019ve been warned!<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>YHC has a Ragnar race on Friday, and had planned to keep it safe and simple today. We&#8217;ve gone through a long list of injuries on our Ragnar team&#8217;s and we can&#8217;t afford any injuries! Despite my best efforts to tell guys to post at #Conspiracy, @Subfloor and @HighCotton didn\u2019t listen. Of course, @High Cotton [&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":[83],"tags":[],"class_list":["post-20029","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Van Gogh","date":"08\/10\/2022","pax":"@High Cotton (WD), @Subfloor, @van.gogh (WB, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20029","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=20029"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20029\/revisions"}],"predecessor-version":[{"id":20030,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20029\/revisions\/20030"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20029"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20029"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20029"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}