{"id":20384,"date":"2022-10-03T14:10:30","date_gmt":"2022-10-03T18:10:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20384"},"modified":"2022-10-03T14:10:30","modified_gmt":"2022-10-03T18:10:30","slug":"dont-q-what-you-cant-do-2","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/10\/dont-q-what-you-cant-do-2\/","title":{"rendered":"Don\u2019t Q What You Can\u2019t Do"},"content":{"rendered":"<p><b>WARMUP.\u00a0\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400\">SSH, Michael Phelps, Whirlies<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>BEATDOWN.<\/b><\/p>\n<p><span style=\"font-weight: 400\">Squats x 15 IC, Forward Lunges x 10 IC, Reverse Lunges x 10 IC, Ab circuit<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Carry freshly minted F3 blocks (right arm only) to the super secure block location behind the school where they surely won\u2019t get stolen.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">REPEAT x 3<\/span><\/p>\n<p><span style=\"font-weight: 400\">Lunge walk with block (right arm only) halfway down the parking lot.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Stop and do 10 squats with block (right arm only).<\/span><\/p>\n<p><span style=\"font-weight: 400\">Continue lunge walking with block (right arm only) to the end of the parking lot.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Perform 10 OYO Upright Rows (right arm only), Overhead Presses (right arm only), and Curls (right arm only)<\/span><\/p>\n<p><span style=\"font-weight: 400\">Rifle Carry block (right arm only) halfway back to the starting point.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Stop and do 10 squats with block (right arm only).<\/span><\/p>\n<p><span style=\"font-weight: 400\">Continue rifle carrying the block (right arm only) to the beginning.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Perform 20 OYO (no block for safety reasons \u2026 you\u2019re welcome) WWIIs, Low Dollies, and Heels to Heaven<\/span><\/p>\n<p><span style=\"font-weight: 400\">Anytime a PAX finishes early and needs to wait, do side-to-side jumps over the block<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Shuttle run &#8211; 50%<\/span><\/p>\n<p><span style=\"font-weight: 400\">Shuttle run &#8211; 75%<\/span><\/p>\n<p><span style=\"font-weight: 400\">Shuttle run &#8211; AYG<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Put blocks back (right arm only)<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">2MOM &#8211; Gas Pumps, Low Flutters<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>ANNOUNCEMENTS.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">IronPAX Week 5!\u00a0 Giddy Up!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>PRAYERS.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">For the PAX who attend the complimentary workout when the cast comes off.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Q\u2019S MUSINGS.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The Q was definitely rusty.\u00a0 It showed.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">This kind of stupid workout is what you get when everyone turns you down to cover a Q when you\u2019re on the IR.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Shhh. Don\u2019t tell my PA that I was at this workout.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">There was absolutely no cheating at all.\u00a0 None whatsoever.\u00a0 Everyone explicitly followed the instructions to use ONLY their right arms.\u00a0 For sure, nobody did completely different exercises than what was called.\u00a0 And obviously no person over the age of 66 mouthed off to the Q.\u00a0 That would be ludicrous.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">For a ZERO merkin beatdown, there were oddly a ton of merkins being done.\u00a0 Why?\u00a0 And to further confuse the situation, how does two-armed merkins during COT even anything out?\u00a0 #ConfusedQ<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Somewhere in the neighborhood of round #1\u00bc, the PAX mutiny was in full effect.\u00a0 After round #3, sensing he had completely lost the faith of the PAX, the Q omaha\u2019ed the block work fearing that the said blocks might be used to build a quick makeshift Zima-themed mausoleum in the Sherwood Elementary bus lot.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Schlitz &#8211; that two beer guy full of cheer &#8211; went home and repeated the entire workout with his left arm to get some balance.\u00a0 The dude has some serious muscle on him.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ziggy was so bored, he started babbling in French.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I hope Starfish isn\u2019t reading this because he wouldn\u2019t be too proud of how Frostbite had to \u201cmodify\u201d the Shuttle Run.\u00a0 Yeah Frostbite, you know exactly what I\u2019m talking about.\u00a0 Otherwise he killed the workout.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Crash has some skills with cinder block art.\u00a0 You should check out the logos emblazoned on the new blocks at The Iron Throne before they end up as part of someone\u2019s basement foundation.\u00a0 I give it 3 weeks max!<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Green Acres must have been too tired from his RI to do the proper exercises.\u00a0 Yup, I\u2019m the fool who is talking smack to the fittest man in F3WS and is the idol of us all.\u00a0 Yes, there are many things wrong with me.\u00a0 Listen, I\u2019m already going straight to hell; I may have only expedited the timeline.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">And while I\u2019m on the subject, can we TRULY and HONESTLY define \u201c<\/span><i><span style=\"font-weight: 400\">modify <\/span><\/i><span style=\"text-decoration: underline\"><i><span style=\"font-weight: 400\">AS NECESSARY<\/span><\/i><\/span><i><span style=\"font-weight: 400\">\u201d?\u00a0 <\/span><\/i><span style=\"font-weight: 400\">(Don\u2019t worry, I\u2019m even telling myself to shut up at this point)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Was Drip there?\u00a0 Oh yeah, I think so.\u00a0 I\u2019m not sure what he was doing the entire time, but I felt a huge grin beaming through me from the shadows.\u00a0 Of course behind that grin were some very unkind thoughts, but that\u2019s what you get when you delve deep into the world of such a debonair gentleman.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">It was such a quiet group this morning.\u00a0 Hucklebunny tried to bring some mumble chatter, but I think even he would admit it was pretty weak.\u00a0 He was probably trying to draw attention away from the fact that he used more than the requisite right arm on the exercises.\u00a0 Although in fairness, he might still be on the first set of curls if we had waited for him to do those one-armed.\u00a0 In retrospect, he should have taken the burpee penalty.\u00a0 #OnTheWay<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">In all seriousness, it was great to be out there again, even if it was in direct defiance of doctor\u2019s orders.\u00a0 Thanks for letting me play this morning, guys.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>FINISHED.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WARMUP.\u00a0\u00a0 SSH, Michael Phelps, Whirlies &nbsp; BEATDOWN. Squats x 15 IC, Forward Lunges x 10 IC, Reverse Lunges x 10 IC, Ab circuit &nbsp; Carry freshly minted F3 blocks (right arm only) to the super secure block location behind the school where they surely won\u2019t get stolen. &nbsp; REPEAT x 3 Lunge walk with block [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,145],"tags":[],"class_list":["post-20384","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Zima","date":"10\/3\/22","pax":"Ziggy Stardust, Drip, Huckleberry, Frostbite, Crash, Schlitz, Green Acres, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20384","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20384"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20384\/revisions"}],"predecessor-version":[{"id":20386,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20384\/revisions\/20386"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20384"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}