{"id":20869,"date":"2022-12-13T18:02:48","date_gmt":"2022-12-13T22:02:48","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20869"},"modified":"2022-12-13T18:02:48","modified_gmt":"2022-12-13T22:02:48","slug":"holiday-hiits-vol-1","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/12\/holiday-hiits-vol-1\/","title":{"rendered":"Holiday HIITs, Vol. 1"},"content":{"rendered":"

As I was working in my garage over the weekend, I unearthed my infamous whiteboard that has been used for some brutal IronPAX workouts, nomad beatdowns, and general AO hysteria.\u00a0 A previous exercise list was written on it, but for the life of me, I couldn\u2019t remember doing that workout so I\u2019m not sure what it\u2019s from.\u00a0 True, I could just quickly use that handy feature that Google provides to search through old backblasts, but where\u2019s the fun in that?\u00a0 Instead of using the rapidly disappearing brain cells living rent free in my head to devise a new workout, I came up with the brilliant idea of plagiarizing myself.\u00a0 That\u2019s not illegal, is it?\u00a0 Throw the whiteboard in the truck and call it a job well done.\u00a0 Now what to do with those 17 free minutes that I have now that were to be used to plan the workout?<\/span><\/p>\n

 <\/p>\n

WARMUP.\u00a0\u00a0<\/b><\/p>\n

 <\/p>\n

SSH.<\/span><\/p>\n

Whirlies.<\/span><\/p>\n

Michael Phelps.<\/span><\/p>\n

 <\/p>\n

BEATDOWN.<\/b><\/p>\n

HIIT workout.\u00a0 Do all exercises for 30 seconds – no rest<\/span><\/i><\/p>\n

    \n
  1. \u00a0Side-to-Side Merkins<\/span><\/li>\n
  2. Overhead Squats<\/span><\/li>\n
  3. Gas Pumps<\/span><\/li>\n
  4. Curls on Knees<\/span><\/li>\n
  5. Overhead Presses on Knees<\/span><\/li>\n
  6. Low Dollies<\/span><\/li>\n
  7. Shoulder Tap Hand Release Merkins<\/span><\/li>\n
  8. Tricep Presses<\/span><\/li>\n
  9. Rockees<\/span><\/li>\n
  10. Upright Rows<\/span><\/li>\n<\/ol>\n

     <\/p>\n

    4 Minutes – run the parking lot 3 times and rest with remaining time<\/span><\/i><\/p>\n

     <\/p>\n

    Rinse.\u00a0 Repeat.<\/span><\/p>\n

     <\/p>\n

    MARY.<\/b><\/p>\n

    You should know it\u2019s coming by now \u2026 Cirque du Soleil abs<\/span><\/p>\n

     <\/p>\n

    DONE.<\/b><\/p>\n

     <\/p>\n

    MUSIC SELECTION<\/b><\/p>\n

      \n
    • Random selection of traditional holiday tunes mixed in with some, um, \u201calternative\u201d songs to keep the PAX on their toes.\u00a0 This was well liked by at least 50% of the attendees.<\/span><\/li>\n<\/ul>\n

       <\/p>\n

      THOUGHTS.<\/b><\/p>\n

        \n
      • One of the reasons that many guys stick around in F3 is for the fellowship.\u00a0 It\u2019s a trick!\u00a0 \u201cThey\u201d get you to come to a workout for the exercise, but then something funny happens – you start to make friends.\u00a0 We all know how incredibly fun those medium-sized workouts (6-12) with all your buddies can be.\u00a0 But there\u2019s also something special about those small groups, and especially when it\u2019s one-on-one.\u00a0 You really get to know someone, especially if you\u2019re still learning about each other.\u00a0 The workout will suck – that\u2019s a given.\u00a0 But with that shared hell comes a newly formed bond.\u00a0 Anyway, that\u2019s my long-winded way of saying that I enjoyed the fellowship with Transcript this morning.\u00a0 (It\u2019s all thanks to Burns fartsacking this morning.)<\/span><\/li>\n
      • Watch out.\u00a0 Transcript is quietly becoming a regular at Zima workouts.\u00a0 Most people go the opposite direction.\u00a0 Be careful, I may have awoken a monster.<\/span><\/li>\n
      • Cards on the table.\u00a0 Transcript is not going to beat many people in a foot race in any distance over 20 yards.\u00a0 But there\u2019s a good chance that dude will outlast everyone.\u00a0 There\u2019s just no quit in him.\u00a0 He may appear dead – like medically flatlining, call 911, oh shit, is he breathing? – but he\u2019s not going to give up.\u00a0 No way.\u00a0 He\u2019s going to shift to a lower gear and grind it out.\u00a0 He\u2019s like a diesel engine.\u00a0 Powerful and just keeps going.<\/span><\/li>\n
      • For those who remember, Transcript has come a long way from the pure insanity that ensued at Impossible Situation on Manly during his initiation workout!\u00a0 (side note: Why do I remember so many other people\u2019s first workout and yet I can\u2019t really remember much, if anything, about mine?)<\/span><\/li>\n
      • Am I missing something?\u00a0 Is it now customary for Site Qs to skip out on workouts?\u00a0 Times have certainly changed since I had the job.\u00a0 Has the pandemic changed the job description that much?\u00a0 Is this like a work from home management position?<\/span><\/li>\n
      • The location of The LaunchPad might not be ideal for everyone, but the facility has lots to offer.\u00a0 Yeah, it\u2019s hard to see everything during the dark months and using the fields during the wet fall and winter isn\u2019t great, but the opportunities there are endless.\u00a0 Large open fields, a dirt track, a covered picnic area, tennis courts, a playground, hypodermic needles laying around, plenty of parking, and warm open bathrooms – if you don\u2019t mind waking up twin boys and feeling the wrath of Mrs. Burns.<\/span><\/li>\n<\/ul>\n

         <\/p>\n

        ANNOUNCEMENTS:<\/b><\/p>\n

          \n
        • Transcript will have the Gas Groups put together early in the new year.<\/span><\/li>\n
        • Stay tuned for a possible special Nomad beatdown in the Rural Hall area.<\/span><\/li>\n<\/ul>\n

           <\/p>\n

          PRAYERS:<\/b><\/p>\n

            \n
          • silent<\/span><\/li>\n<\/ul>\n

             <\/p>\n

            Zima Out.<\/span><\/p>\n

             <\/p>\n

            Burns, I gave the keys to the dude who was training his daughter at 5 am using his car headlights.\u00a0 See him to get the keys back.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

            As I was working in my garage over the weekend, I unearthed my infamous whiteboard that has been used for some brutal IronPAX workouts, nomad beatdowns, and general AO hysteria.\u00a0 A previous exercise list was written on it, but for the life of me, I couldn\u2019t remember doing that workout so I\u2019m not sure what […]<\/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":[112,178],"tags":[],"class_list":["post-20869","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-launchpad"],"acf":{"q":"Zima","date":"12\/12\/22","pax":"Transcript, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20869","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=20869"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20869\/revisions"}],"predecessor-version":[{"id":20871,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20869\/revisions\/20871"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20869"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20869"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20869"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}