{"id":20107,"date":"2022-08-22T22:46:52","date_gmt":"2022-08-23T02:46:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20107"},"modified":"2022-08-22T22:46:52","modified_gmt":"2022-08-23T02:46:52","slug":"twice-baked-ciabatta-bread-at-impossible-situation","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/08\/twice-baked-ciabatta-bread-at-impossible-situation\/","title":{"rendered":"Twice Baked Ciabatta Bread at Impossible Situation"},"content":{"rendered":"

About a week ago, the call (text chain) went out from Drip to find a replacement for a someone to Q the #Muthaship aka #ImpossibleSituation.\u00a0 After being turned down AGAIN and again, YHC stood up to honor the commitment for one who is as feeble and unliked as Drip.\u00a0 Hope that prolapsed colon heals in time, homie!<\/span><\/p>\n

The plan for the workout started almost immediately and wasn\u2019t finished until 5 minutes before sleeping the night before.\u00a0 Solid preparation knows no limits!\u00a0 Upon arriving seeing the solid youngling regulars of @Lambchop and @Palin, YHC knew that this was going to be a great day.\u00a0 Next came one of our former Nantan\u2019s @Bluto, who rolled into the parking lot in his Escalade like Tony Soprano sans cigar, looking like a boss.\u00a0 @Frostbite rolled in followed by the Site Q himself, @Mutton.<\/span><\/p>\n

As YHC began the F3 motto and creed and oral history beginning in 2011, a heavily tinted SUV came rolling into the lot, up on two wheels, to reveal a disheveled @RedBaron.\u00a0 Apparently the night before he was at a totally normal function with M and business associates and he was OVER SERVED over the course of 1-4 hours of dinner\/drinks\/revelry, a short course of business, followed by more revelry.\u00a0 The time-space continuum apparently was affected by a bad oyster(shooter) or two.<\/span><\/p>\n

 <\/p>\n

But I digress.\u00a0 YHC was intent on sticking to the plan and making all at F3 Corporate happy: my normal MO.<\/span><\/p>\n

 <\/p>\n

Warmarama all IC:<\/span><\/p>\n

SSH, IW, Squats, Merkins, Peter Parkers, stretchy stretch, fin<\/span><\/p>\n

 <\/p>\n

YHC planned to explore the new tennis courts, but they had just been painted so we moseyed to the track for a warm-up lap.\u00a0 YHC stayed in the 6 to make sure no one fell behind\u2026<\/span><\/p>\n

 <\/p>\n

Making sure everyone made it around the track safely, we moseyed to the playground for: 4 rounds of Ciabatta:<\/span><\/p>\n

 <\/p>\n

YHC demonstrated 7 exercises, some new, some old, and of course the MC was immense because our resident Pharmacist has issues with counting and memory and things.<\/span><\/p>\n

 <\/p>\n

7 exercises 45s on\/ 15s rest plus 3 min run\/rest:<\/span><\/p>\n

 <\/p>\n

    \n
  1. 1 Merkin, 1 Squat (many called this a burpee.\u00a0 YHC explained, many times, to step, not jump during all transitions);<\/span>\n
      \n
    1. Progression for sets 3 & 4: Merkin to squat position back to merkin, repeato;<\/span><\/li>\n<\/ol>\n<\/li>\n
    2. Low Flutter;<\/span><\/li>\n
    3. 2x2x2 Squats: 2 air squats, 2 slow squats, 2 jump squats: repeat sequence;<\/span><\/li>\n
    4. 1 Merkin with Peter Parker Knees on each side;<\/span>\n
        \n
      1. Progression for sets 3 & 4: Merkin with horizontal knee tuck in, back down into Merkin;<\/span><\/li>\n<\/ol>\n<\/li>\n
      2. Sprinter Abs: homage to Drip-a-dee Drip;<\/span><\/li>\n
      3. Mary Katherines;<\/span><\/li>\n
      4. Tuck Jump Burpees with a clap: nod to @Zima and to confound @Lambchop who refuses to bring hands over head during burpees.<\/span><\/li>\n<\/ol>\n

         <\/p>\n

        At the end of each round, 3 minutes to run up to first stop sign on Intimidator and back down: any remaining time was rest until next round<\/span><\/p>\n

        *** @BooBoo arrived into our first round (after a couple restarts) and joined in the action.<\/p>\n

        __<\/span><\/p>\n

         <\/p>\n

        Playground Calisthenics: CUT from the program. No time!<\/span><\/p>\n

         <\/p>\n

        1 set of 10 supine pullups on swings: 2 count up, 4 count down, OYO<\/span><\/p>\n

         <\/p>\n

        Mary:<\/span><\/p>\n

          \n
        • Foxhole: WWII, turn over to Merkin. Repeato x20<\/span><\/li>\n
        • Mutton crunches IC by the man himself<\/span><\/li>\n
        • Plank position until time<\/span><\/li>\n<\/ul>\n

           <\/p>\n

          Donezo<\/span><\/p>\n

           <\/p>\n

          COT<\/b><\/p>\n

           <\/p>\n

            \n
          • Greennest & Help Giles family with move in<\/span><\/li>\n
          • Schmedfest Aug\u00a0 27:\u00a0 5k & fun run.\u00a0 Get signed up or donate to Crisis Control or BOTH!<\/span><\/li>\n<\/ul>\n

             <\/p>\n

            @Lambchop took us out in prayers for healing for @Mutton\u2019s BIL as he goes through another round of cancer treatment; for new families, old families, those wanting children, that they have health and patience as they negotiate the next school year.\u00a0\u00a0<\/span><\/p>\n

             <\/p>\n

            Moleskin<\/b><\/p>\n

             <\/p>\n

              \n
            • YHC was trying to come up with something besides BLIMPS or his usual and wanted PAX to be able to chat if they wanted so the Ciabatta format allowed for as much or as little effort as one wants.<\/span><\/li>\n
            • @RedBaron STILL beat folks up the Intimidator, often giving them a little head start in spite of eating 4 Fried Chickens and Coke the night before.<\/span><\/li>\n
            • @Palin brought the MC, as expected, complaining about some of the compound moves YHC introduced to the mix.\u00a0 At least everyone attempted the moves after demonstration.<\/span><\/li>\n
            • @BooBoo arrived on #SpicoliTime with PicnicBasket. So Proud.\u00a0 YOU\u2019RE MY BOY, BLUE!<\/span><\/li>\n
            • @Lambchop managed to demonstrate the Tuck Jump Burpee with Clap but still manage to keep his hands below his shoulders<\/span><\/li>\n
            • @Frostbite expertly critiqued that the 1 merkin, 1 squat combo was really a burpee in disguise.\u00a0 YHC tried to show that if you stepped through it and not jump, it was not a full burpee.\u00a0 He wasn\u2019t convinced.<\/span><\/li>\n
            • @Bluto, still the kindest guy you\u2019ll meet, just kind of shook his head and got to work.\u00a0 He did appreciate most of the music although next time I\u2019ll include some Jack Black (Tenacious D) into the mix.<\/span><\/li>\n
            • @Mutton is as steady as ever, no complaints, faster than most.\u00a0 #Inspiration\u00a0<\/span><\/li>\n
            • Thank you as always for allowing me to lead.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

              About a week ago, the call (text chain) went out from Drip to find a replacement for a someone to Q the #Muthaship aka #ImpossibleSituation.\u00a0 After being turned down AGAIN and again, YHC stood up to honor the commitment for one who is as feeble and unliked as Drip.\u00a0 Hope that prolapsed colon heals in […]<\/p>\n","protected":false},"author":49,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,93],"tags":[],"class_list":["post-20107","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-impossible-situation"],"acf":{"q":"Spicoli","date":"8\/20\/2022","pax":"Mutton (WD), Boo Boo, Frostbite (WB), Palin, Lambchop, Red Baron (overserved), Bluto, Spicoli"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20107","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\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20107"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20107\/revisions"}],"predecessor-version":[{"id":20110,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20107\/revisions\/20110"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20107"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}