{"id":20936,"date":"2022-12-28T00:37:21","date_gmt":"2022-12-28T04:37:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20936"},"modified":"2022-12-28T00:37:21","modified_gmt":"2022-12-28T04:37:21","slug":"decreed-5-layer-deconstructed-burp-ups","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/12\/decreed-5-layer-deconstructed-burp-ups\/","title":{"rendered":"Decreed 5-Layer Deconstructed Burp-ups"},"content":{"rendered":"<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">This year, Christmas was crazy. Between a 2.2 with an infected lymph node, losing power for 30 hrs, a cancelled trip to Charlotte, a late night. Prepping for Christmas morning solo (while family slept at the parents house) and a 24 hr man flu\/cold for YHC\u2026 it had been a whirlwind leading up to Monday night! Christmas was still wonderful, and YHC was feeling healthy, ready to enjoy what is normally YHCs favorite part of the year: the week between Christmas and. We Years! YHC wanted to bring back a favorite beat down in honor of this time\u2026 but little did YJC know, that a PAX comment about thinking my preblast was teasing something new, would lead to a heavily modified version that had been pondering for some time now!\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Also note that if a Q utters the word \u201cdecree\u201d while leading, the PAX will *not* accept an Omaha (without giving a ton of crap first at least).\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>Warm-o-rama<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to each corner of parking lot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH while Mission Statement and 5 core Principles are given<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to parking deck.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>The Thang<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH during all wait times (instructions, waiting for the 6, etc)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 Layer, Deconstructed, Burp-Ups<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bear Crawl to each post<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Do one deconstructed Burp-Up<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Merkin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Squat Jump<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Burpee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Pull-up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Burp-up<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Repeato 8\/9 times to the end of deck side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Mosey back to bottom, SSH for 6<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Backwards run to previous finish point\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeato on level 2, Peel last layer, add merkin\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Merkin x 2<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Squat Jump<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Burpee w\/ 2 merkins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Pull-up<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeato on level 3, Peel last layer, add merkin<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">(It was YHC realized how merkin heavy this was about to get, and YHC started to offer an Omaha to add Squats, but the PAX said NOOOOooooo.)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Merkin x 3<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Squat Jump<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Burpee w\/ 3merkins<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeato on level 4, Peel last layer, add merkin<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Merkin x 4<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Squat Jump<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeato on level 5, Peel last layer, add merkin<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Merkin x 5<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Level 6, peel very last layer<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bear Crawl to top<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey back to start<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>Mary<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">LBCs OYO<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>CoT<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayers for Lambxhops soon to arrive 2.0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayers for those feeling lonely this time of year.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thanks for the ability to wake up and work our bodies.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>NMM<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">195 merkins and 6 levels worth of bear crawls is a LOT of shoulders and chest. The original version just would have been more pull ups and burpees\u2026 but this was NEW and still honored the old favorite, so everybody won!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The backwards running up the deck got the quads burnnnning too!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Big news appeared long after the beat down that it was DRIP\u2019s birthday!\u00a0 And YHC felt very bad for missing some sort of way to honor one of the most humble, positive, and uplifting Respects to be around in the Dash. I think we can all agree: F3WS is great because of HIMs like Drip!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turnover stated he thought my pre last was teasing something new. Here was the preblast:\u00a0 \u201cSince the week between Christmas and New Years is YHCs favorite time of year, YHC is going to unleash a favorite exercise of mine at #Flatline! It only seems right\u2026\u201d Eh, maybe I could see some misunderstanding? :shrug:<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Either way, instead of de constructed burpees, YHC decreed we were peeling an onion and adding merkins with each layer. \u201cIt has been decreed!\u201d was hollered after grumbling was heard\u2026<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC ate his words when realizing how Merkin heavy it was about to be, \u201cOkay, well maybe we can add a Junp squat too\u2026\u201d YHC mumbled. Only to be met with \u201cOh nooo, YOU DECREED IT!\u201d from the PAX! I like the integrity check, thank you men!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">So the rest got progressively worse from there, very chest and shoulder heavy, lunge walk modification offered but hardly utilized; an amazingly tough bunch of PAX!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lamb chop was heard crop dusting, commenting on his sauerkraut tacos from the night before. He was also complaining about the Merkins, which YHC said wouldn\u2019t be as big an issue if he\u2019d started posting at SuperMax (a long running\u2026 discussion\u2026 he and I have been having).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rubber Ducky continues to impress with his grit and dedication. Zima once again brought up the \u201c943\u201d squat showdown he had with Cruiser, who YHC knows as The Squat King at Alcatraz. So it must have been a sight!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spicoli was at the AO before YHC, he was sad there wasn\u2019t more pull-ups, but did the Thang with a full smile and positive attitude. He also shared the news of Drips bday on Slack, thank you, sir!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zima said this was stupid, but also said he enjoyed it. Such a glutton for punishment!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Birthday Boy, Drip, fell at one point and we concocted a Dr Seuss Poem: \u201cDrip tripped. Drip tripped on the tip. What tip? Just the tip? Yes, the tip, just the tip! Drip tripped on the tip of his toes! His toe was too slow when his body said Go, so Drip tripped on the tip of his toe!\u201d\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 and that\u2019s all we got while running down. But rest assured, Still was uninjured and smiled through the whole thing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turnover listed in 20-degrees weather. I think Planet Fitness must be closed for the holidays, because TO was here and never complained once about the cold. Is he *Turning Over* a new leaf!?<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Thanks for posting men, appreciate y\u2019all putting up with that semi-impromptu, chest heavy beato en! It was a great start to the day and nice to get life back to normal after that crazy Christmas!\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">VG<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This year, Christmas was crazy. Between a 2.2 with an infected lymph node, losing power for 30 hrs, a cancelled trip to Charlotte, a late night. Prepping for Christmas morning solo (while family slept at the parents house) and a 24 hr man flu\/cold for YHC\u2026 it had been a whirlwind leading up to Monday [&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":[79],"tags":[],"class_list":["post-20936","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Van Gogh","date":"12\/27\/2022","pax":"@Rubber Ducky, @Zima, @Spicoli, @Lamb Chop, @Turnover, (WB), @Drip (WD), @van.gogh"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20936","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=20936"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20936\/revisions"}],"predecessor-version":[{"id":20937,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20936\/revisions\/20937"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20936"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20936"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20936"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}