{"id":20360,"date":"2022-09-28T10:12:09","date_gmt":"2022-09-28T14:12:09","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20360"},"modified":"2022-09-28T10:12:09","modified_gmt":"2022-09-28T14:12:09","slug":"rhabdo-redo","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/09\/rhabdo-redo\/","title":{"rendered":"Rhabdo Redo"},"content":{"rendered":"<p>YHC pulled into the parking lot just behind a familiar black Hyundai.\u00a0 Several minutes later, a thinly layered Turnover emerged from the vehicle mumbling, \u201cShould have stayed in bed.\u201d\u00a0 Upon Workbench\u2019s arrival, Turnover pulled the Site-Q emeritus card; \u201cIf there are less than five, we\u2019re going for coffee.\u201d\u00a0 YHC, apprehending an impending mutiny, got things started quickly.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Abe Vigodas, Cherry Pies (get those shoulders warm)<\/p>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>Mosey to other side of school with an Omaha to visit the new (to YHC) pull-up bars along the side of the school &amp; bus lot.\u00a0 Then continue mosey to original Mayhem launch area.<\/p>\n<p>Each round, perform pull-ups x 20.\u00a0 For any reps short of 20, perform that number of reps of the exercise on the weinke.\u00a0 Then take a lap around the parking lot together.\u00a0 Exercises were:<\/p>\n<ul>\n<li>Hand-release Hurpees<\/li>\n<li>Bonnie Blairs<\/li>\n<li>Gas Pump + Low Dolly combo<\/li>\n<li>Dive Bombers<\/li>\n<li>Lt. Dans<\/li>\n<li>V-Ups<\/li>\n<li>World War 3s<\/li>\n<\/ul>\n<p>Mosey home for 3 minutes of Mary:<\/p>\n<ul>\n<li>Knee Slides<\/li>\n<li>Cobra Crunch<\/li>\n<li>ISTs<\/li>\n<li>Plank Jack Shoulder Taps<\/li>\n<\/ul>\n<p>Time Expires.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Ardmore RAH; proceeds benefit Second Harvest Food Bank: https:\/\/runsignup.com\/Race\/NC\/WinstonSalem\/ArdmoreRAH10K5KFunRunandFoodDrive<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Giles\u2019s family<\/li>\n<li>Ukraine<\/li>\n<li>Florida \/ Hurricane Ian<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>A version of this workout previously appeared at Conspiracy. One pax emerged from that workout with rhabdo in his shoulders.\u00a0 Interestingly enough, that pax texted YHC at 0514:\u00a0 \u201cWas gonna surprise you and show up this morning, but the body is telling me no.\u201d\u00a0 Good move.<\/li>\n<li>PSA:\u00a0 Meadowlark is still an active disaster area and has even displaced the herd of deer that used to frequent the area.<\/li>\n<li>The Mayhem AO is actively adding new equipment for workouts. YHC was pleasantly surprised to be made aware of pull-up bars (hence the abbreviated detour), an obstacle course, and a steel cage for a game the kids are playing these days.<\/li>\n<li>Workbench inquired if TO had started training for the black loop. Similar to YHC\u2019s partner, TO responded that he was planning on starting in July.<\/li>\n<li>Turnover murmured about dinguses and irresponsible kids who leave their clothes on the playground.<\/li>\n<li>The guys were apprehensive about any leg exercises in anticipation of Iron Pax round 4 tomorrow.<\/li>\n<li>We all reached a failure point at around set 4 and persevered through the remainder while experiencing good second F on the ~200m mosey after each set.<\/li>\n<\/ul>\n<p>Thanks for the keys Workbench.\u00a0 Left them with some of the discarded clothing at the playset.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC pulled into the parking lot just behind a familiar black Hyundai.\u00a0 Several minutes later, a thinly layered Turnover emerged from the vehicle mumbling, \u201cShould have stayed in bed.\u201d\u00a0 Upon Workbench\u2019s arrival, Turnover pulled the Site-Q emeritus card; \u201cIf there are less than five, we\u2019re going for coffee.\u201d\u00a0 YHC, apprehending an impending mutiny, got things [&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":[83],"tags":[],"class_list":["post-20360","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"","date":"9\/28\/22","pax":"Workbench, Turnover, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20360","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=20360"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20360\/revisions"}],"predecessor-version":[{"id":20361,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20360\/revisions\/20361"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20360"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20360"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20360"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}