{"id":20341,"date":"2022-09-26T20:09:18","date_gmt":"2022-09-27T00:09:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20341"},"modified":"2022-09-26T20:09:18","modified_gmt":"2022-09-27T00:09:18","slug":"a-trip-down-f3-memory-lane","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/09\/a-trip-down-f3-memory-lane\/","title":{"rendered":"A Trip Down F3 Memory Lane"},"content":{"rendered":"<p>Well&#8230;since I am super late to posting this, I&#8217;m gonna make it short (er ) and sweet.<\/p>\n<p>It was a chilly morning..hah, who are we kidding. It doesn&#8217;t get chilly in NC until at least February. This day was going to be fun; we were celebrating a birthday and an anniversary. Litterbox turned the ripe age of 29 and it was my 1 yr anniversary of F3. I decided to take the easy route for the Q responsibilities and recycle the BRUTAL beatdown that I first experienced the previous year. ( Thank you @codered ). I did modify the workout <em>slightly, <\/em>but it still sucked a LOT. Almost as bad as I remembered it being.<\/p>\n<p>I arrived about 10 minutes early ( not enough time ) to go setup the pain stations. The PAX that had already completed the Murph were probably thinking to themselves, &#8221; wait, was that Adobe driving by headed toward the back parking lot? Is he lost? Is he sleep-driving? &#8220;. I furiously setup all the pain stations and rushed back to the front lot to park. Luckily no PAX were injured.<\/p>\n<p><strong><u>Warm-o-rama<\/u><\/strong><\/p>\n<ul>\n<li>Mission Statement \/ Core Principles ( BAM ! )<\/li>\n<li>Side Straddle Hops ( 20 )<\/li>\n<li>Whirly w. Clap ( 10 )<\/li>\n<li>Abe Vagoda &#8212; but a little up tempo ( 10 )<\/li>\n<li>Plank \\ Broga poses were done. Some raised leg merkins were added ( always a crowd pleaser ).<\/li>\n<li>Then we decided to take a BIG lap out by the main road, around the block, and back to the pain stations.<\/li>\n<\/ul>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>As stated earlier, this was going to be a retelling of an old beatdown. It hurt then and it hurt again. I didn&#8217;t have a medicine ball, but I sure as heck remembered to bring the sledge hammer.<\/p>\n<p>12 Pain Stations. Goal was as many rounds as possible ( We got through about 3.2 )<\/p>\n<p>AMRAP for 45 seconds, 15 seconds of rest\\travel to the next station. See below:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20342\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/09\/Stations-300x231.png\" alt=\"\" width=\"700\" height=\"539\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/09\/Stations-300x231.png 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/09\/Stations-768x592.png 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/09\/Stations.png 927w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>I hope the image renders correctly because I am going to be way to lazy to type all of these out. Some of us ( Adobe ) was struggling. Some of us made it look VERY easy. I won&#8217;t name any names, but I did see one PAX modifying as necessary, but by modifying I mean doing something HARDER than the required exercise. I think Litterbox is half bat. Bat cat&#8230;..pretty cool 2nd F3 name.<\/p>\n<p>Time was called after everyone crushed this workout; time to clean up all the debris that the Q left scattered all over the church lot. I mean, come one&#8230;.littering in a church parking lot. Shame on me.<\/p>\n<p>We moseyed back to the front lot for some Mary.<\/p>\n<p><strong><u>Mary<\/u><\/strong><\/p>\n<ul>\n<li>PAX choice. Got through 3 exercises.<\/li>\n<li>Lots of breathing techniques were on display by the Q.<\/li>\n<\/ul>\n<p>Time. Great Job #HIM<\/p>\n<p><strong><u>CoT<\/u><\/strong><\/p>\n<p><strong>Count off ( 8 ) &#8211; Name O Rama<\/strong><\/p>\n<p>ANNOUNCEMENTS:<\/p>\n<ul>\n<li>Dramaqueen has a couple of events coming up this fall. Posts to Slack will be added. Come on out PAX, &#8220;get yo culture on!&#8221;<\/li>\n<\/ul>\n<p>PRAYERS:<\/p>\n<ul>\n<li>Prayers for Giles wife and family.<\/li>\n<li>Prayers for Van Goghs wife.<\/li>\n<\/ul>\n<p>Great job men. You guys are the push we all need each day. Thank you Hansel for the coffeteria. Happy Birthday again Litterbox.<\/p>\n<p>Adobe&#8212;out.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-20343\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/09\/AlcatrazCrew-300x225.jpeg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/09\/AlcatrazCrew-300x225.jpeg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/09\/AlcatrazCrew-1024x768.jpeg 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/09\/AlcatrazCrew-768x576.jpeg 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/09\/AlcatrazCrew-1536x1152.jpeg 1536w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/09\/AlcatrazCrew.jpeg 1544w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Well&#8230;since I am super late to posting this, I&#8217;m gonna make it short (er ) and sweet. It was a chilly morning..hah, who are we kidding. It doesn&#8217;t get chilly in NC until at least February. This day was going to be fun; we were celebrating a birthday and an anniversary. Litterbox turned the ripe [&hellip;]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,112,116],"tags":[],"class_list":["post-20341","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp","category-wefoco"],"acf":{"q":"Adobe","date":"9-24-22","pax":"Offsides, ziggy stardust, dramaqueen, van.gogh, Litterbox, cruiser, Hansel, Adobe ( Q )"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20341","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20341"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20341\/revisions"}],"predecessor-version":[{"id":20345,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20341\/revisions\/20345"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20341"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20341"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20341"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}