{"id":20087,"date":"2022-08-19T10:40:37","date_gmt":"2022-08-19T14:40:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20087"},"modified":"2022-08-19T10:40:37","modified_gmt":"2022-08-19T14:40:37","slug":"ipc-is-coming-maybe","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/08\/ipc-is-coming-maybe\/","title":{"rendered":"IPC is Coming (Maybe?)"},"content":{"rendered":"<p><strong><u>Warmrama:<\/u><\/strong><\/p>\n<p>SSHs, Leg Stretches, Whirlies, Abe Vigodas, Cherry Pies, Let\u2019s Go!<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Mosey up to 6<sup>th<\/sup> Street where our hilly journey was clarified.\u00a0 We would mosey west on 6<sup>th<\/sup> Street, stopping at each red light for an IPC-lite exercise.\u00a0 Stops along the way yielded:<\/p>\n<ul>\n<li>Hand-release Hurpees x 10 (which, really, is 30 merkins + 10 burpees)<\/li>\n<li>Bonnie Blairs x 25<\/li>\n<li>Bonnie Blairs x 10<\/li>\n<li>Side-straddle hops x 50<\/li>\n<li>WW2s x 25<\/li>\n<\/ul>\n<p>Lamb Chop exercised his mouth along the way, petitioning a turnaround as he apprehended where we were headed.\u00a0 After a bit farther mosey down Pilot View, YHC acquiesced and we moseyed back towards home.\u00a0 Left on Jersey, and back up 4 \u00bd street, right on \u00a0\u00a0Along the way, we performed:<\/p>\n<ul>\n<li>Merkins x 30<\/li>\n<li>Burpees x 10<\/li>\n<\/ul>\n<p>Upon arrival at home, the cup check:<\/p>\n<ul>\n<li>Merkins x 5 at mid, low, high, mid, wide, mid, and diamond hand positions each<\/li>\n<\/ul>\n<p>Finished.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\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<li>Spicoli has Q at Impossible Situation tomorrow.<\/li>\n<li>Opportunities to serve with both Giles\u2019s move and GreenNest tomorrow.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>People struggling with addictions.<\/li>\n<li>Lamb Chop\u2019s M\u2019s pregnancy.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>The theme was moseys with IPC-type exercises intermingled based on the timing of traffic lights, i.e. fortune.\n<ul>\n<li>Lamb Chop asked when IPC was so he could be ready to mock and complain.<\/li>\n<li>In a turn of concern, the F3 Greenwood website is down. It would be terrible if they couldn\u2019t get the dispatches out on the 2022 version of their torture rack.<\/li>\n<\/ul>\n<\/li>\n<li>Post Hole debated on coming this morning based on the \u201chills\u201d pre-blast. He was a happy he conquered the sack.<\/li>\n<li>Fudd is on his way from Richmond to Asheville for a meeting and stopped in Dashland. He\u2019s been training for BRR and it showed.<\/li>\n<li>Wobegon got YHC out for an EC run where we commiserated on the fun of the West Virginia Ragnar last weekend and dreamed on how to deepen the DashPax\u2019s 3<sup>rd<\/sup> T-claps to the Na\u2019ntan.<\/li>\n<li>Spicoli rolled in on Spicoli Time but in time to join us for the critical stretching portion of the warmups.<\/li>\n<li>Crash was having memory problems, thinking that he had been on Pilot View at previous UA Q by YHC; it was in fact a Flatline Q, which is half the distance that Bailey Park is, but still worth forgetting.\n<ul>\n<li>The goal was to reach Hanes Park before turning around. We\u2019ll have to try again next time.<\/li>\n<\/ul>\n<\/li>\n<li>Gretel was the quiet man this morning, just getting it done without any whining.<\/li>\n<li>YHC\u2019s cadence on Abe Vigodas was a little aggressive initially. I dialed it back to a more reasonable pace.<\/li>\n<li>We intersected a couple of OGs (Lemming and Woodpecker) around Foot Hills on the return trip to Bailey Park who comment that &#8220;You boys are a long ways from home.\u201d They didn\u2019t know the half of it.<\/li>\n<li>A great regret was not getting to the 50 pull-ups YHC had planned. #Cobains.<\/li>\n<\/ul>\n<p>Great job, men.\u00a0 Everyone have a good weekend.<\/p>\n<p>Post Hole, the keys are on Pilot View; they popped out with YHC\u2019s phone.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmrama: SSHs, Leg Stretches, Whirlies, Abe Vigodas, Cherry Pies, Let\u2019s Go! The Thang: Mosey up to 6th Street where our hilly journey was clarified.\u00a0 We would mosey west on 6th Street, stopping at each red light for an IPC-lite exercise.\u00a0 Stops along the way yielded: Hand-release Hurpees x 10 (which, really, is 30 merkins + [&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":[91],"tags":[],"class_list":["post-20087","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"","date":"8\/19\/22","pax":"Fudd (from Richmond), Wobegon, Crash, Gretel, Lamb Chop(!), Spicoli, Post Hole, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20087","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=20087"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20087\/revisions"}],"predecessor-version":[{"id":20088,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20087\/revisions\/20088"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20087"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20087"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}