{"id":20143,"date":"2022-08-29T14:54:40","date_gmt":"2022-08-29T18:54:40","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20143"},"modified":"2022-08-29T14:54:40","modified_gmt":"2022-08-29T18:54:40","slug":"22s-revenge","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/08\/22s-revenge\/","title":{"rendered":"22s Revenge"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">YHC had literally just returned at midnight on Saturday from a post Ragnar trip to Michigan with family, full of lots of adventure, but it\u2019s a lonnnng 11 hour drive back. That drive would later rear its head during the workout, but nothing YHC couldn\u2019t deal with.<\/span><\/p>\n<p>&nbsp;<\/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 22<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IST x 11<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulderama x 11 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 6<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretchy Stretchy Touch Your Toes<\/span><\/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;\">Mosey around bus lot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">22s<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">2 burpees<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Run to far end of lot<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">20 merkins<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Return to near end of lot<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Continue running through sets of 4\/18, 6\/16, 8\/14, 10\/12, 12\/10, 10\/12, 8\/14, 6\/16, 4\/18, 2\/20 til done!<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to Basketball Court<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Beary Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bear Crawl long length to far end of court<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">WWIIs x 22 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crawl Bear long length to near end of court<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain Climbers x 22 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bear Crawl short length to left side of court<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">WWIIs x 22 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crawl Bear short length to right side of court<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain Climbers x 22 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey long way back to start.<\/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 YHCs back which pulled a muscle during the 16 rep merkin set. (This has since healed up just fine with minimal time missed.)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">@Turnover birthday Q at Flatline!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shmedfest 5K! Register here: <\/span><a href=\"https:\/\/runsignup.com\/Race\/Register\/?raceId=113457\"><span style=\"font-weight: 400;\">https:\/\/runsignup.com\/Race\/Register\/?raceId=113457<\/span><\/a><span style=\"font-weight: 400;\"> (Already passed)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IronPAX is coming! Register here: \u200b\u200bhttps:\/\/f3greenwood.wordpress.com\/ironpax\/ironpax-challenge-2021-registration-form\/<\/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;\">@Burns called out on Slack my affinity for the number 22, TClaps to him for his strong memory. But Boo on him for skipping out on the fun!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC arrived to @GreenAcres lying on the ground motionless\u2026 thankfully he was just stretching. Every monday he does a 4.4 mile RIRO to TIT, which means he gets nearly 200 miles worth of EC on Monday alone every year (since he posts just about every week). #ISI #RESPECT #TCLAPS<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lots of talk about cities in Nebraska from @Palin, but no Omaha\u2019s were given this morning.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Great to see @Ziggy at the workout, which was quite possibly not the toughest thing he did in the day as we both discussed the start of a new school year at WFU starting at 8.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No one likes doing 110 burpees and 110 merkins over the course of a single set. At least the humidity softened the blow?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I think some of us learned (or relearned) that Lincoln was the capital of Nebraska. And other than Omaha, Nebraska City was the only other destination named.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The previous night&#8217;s rain prevented both the use of the field and the track, and the pull-up bars. The PAX were glad to stay off of them though, no Cotton Candy melted this morning. Well, that is until we were all drenched with Sweat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">@Chowda left @Transcript to post Solo, and clearly he was missed!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC reminisced about the time @Turnover first had to deal with a set of 22s and his disappointed exclamation of \u201cOh Van Gogh\u2026\u2026.\u201d pops into YHCs brain on the 22nd of every month.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">@Hansel posted with a hat on and at least 3 guys thought he was an FNG<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">@Airbag has become quite the regular at TIT, and YHC thinks he is surely due for a Q again soon. He made quick work of our set of 22s, without nairy a complaint!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC was glad to have jumped right back into F3 after being gone so long, but perhaps my back wasn\u2019t quite ready? This is the 3rd recent instance of a long road trip yielding back issues the next day, but thankfully, things were close to normal by Thursday, so it worked out fine overall!\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks for posting men, #TClaps on the strong work you all put in! Crash, the Keys were thrown wildly into the air when the pulled muscle occurred. Maybe check the roof?<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC had literally just returned at midnight on Saturday from a post Ragnar trip to Michigan with family, full of lots of adventure, but it\u2019s a lonnnng 11 hour drive back. That drive would later rear its head during the workout, but nothing YHC couldn\u2019t deal with. &nbsp; Warm-o-rama Mission Statement \/ Core Principles SSH [&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":[145],"tags":[],"class_list":["post-20143","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Van Gogh","date":"8\/22\/2022","pax":"@Transcript, @Schlitz, @Palin, @Green Acres (WD), @ziggy stardust, @Turnover (WB),\u00a0 @Hansel, @Airbag, @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20143","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=20143"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20143\/revisions"}],"predecessor-version":[{"id":20144,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20143\/revisions\/20144"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20143"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20143"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20143"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}