YHC has wanted to do some co q’s where the names of the q’s work as phrases all on their own. Crash and Burn was the first one considered some time ago. We were originally going to go to the white wall and treat it like a wall in a crash test but some quick scouting told us we’d have a difficult time with mud and such. Conversations with Burns around what was happening with launchpad, the need for a substi-Q and this idea was born.<\/p>\n
Burns called for a 4 mile pre run: that was burns, singing cowboy, rubber ducky, huckleberry, workbench. burns, singing cowboy stuck around for the double down.<\/p>\n
Green acres ran in \/ ran out as is his norm!<\/p>\n
(crash) mission and core principles recited, strange music queued, and…<\/p>\n
Warmup<\/strong><\/p>\n SSHx20, ISTx10, FW ASTx10?, BW AST x10?, Abe Vigoda x6, Hillbilliesx10?, Whirly w\/clap x10, Michael Phelps x10<\/p>\n Workout<\/strong><\/p>\n Crash (~15-20 min)<\/p>\n PAX count off by 3 for a 3 man grinder (really we stayed in groups). Top and bottom of hill to left of start. Do the exercise til next # is called 1 to 5… this resulted really in 2 rounds of #1 and maybe 2 rounds of #2 for some before it seemed unnecessary and we changed to doing the next exercise on the list each trip.<\/p>\n Top 1-5: merkins, heels to heaven, squats, burpees, shoulder taps Burn(s) (~15-20 min)<\/p>\n To playground<\/p>\n pullups to failure + squat jumps x 20 total, run a lap, do this twice Mary<\/strong> (Burns)<\/p>\n low dolly, lbc, penguin crunch, x~20 each, hucks 3 merkins<\/p>\n COT<\/strong><\/p>\n Announcements<\/strong><\/p>\n Q for conspiracy this week is Frostbite, the ‘actual’ date anniversary of F3, be there! Prayer Requests<\/strong><\/p>\n Splash 2.0 Ripple, boot camp week 5 doing well, continued success and safety NMM<\/strong><\/p>\n Thanks to everyone for coming out. This time of year can be tough. Take action and get out there. For those who tried iron throne for the first time because we were consolidating some of the workouts thanks for coming out, good to mix it up. It was nice to be together with this group and to enjoy some of the 2nd F that resulted.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" YHC has wanted to do some co q’s where the names of the q’s work as phrases all on their own. Crash and Burn was the first one considered some time ago. We were originally going to go to the white wall and treat it like a wall in a crash test but some quick […]<\/p>\n","protected":false},"author":571,"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-20989","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"crash, burns","date":"2023\/01\/02","pax":"singing cowboy, wobegon, frostbite, cruiser, boo boo bust a move, drip, green acres, splash, crash, burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20989","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\/571"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20989"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20989\/revisions"}],"predecessor-version":[{"id":20991,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20989\/revisions\/20991"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20989"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20989"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20989"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nBottom 1-5: american hammer, plank jack, lbc, mountain climber, freddie mercs<\/p>\n
\npullups to failure + bonnie blairs dc x 20 total, run a lap, do this twice
\npullups to failure + burpees x 20 total, run a lap, do this once<\/p>\n
\nConvergence this coming Sat @ Hanes, the convergence for anniversary of F3 W-S.
\nBlood Drive Feb 18th – splash for details
\nShelter meal Fri 6:30 – Wobegon – see slack
\nBeverly run Jan 14th, for H.O.P.E. – Kimberly park – 45 miler
\nTRQ Q needed Thurs this week – reach out to Green Acres
\nYear long challenge – see slack – burns for questions
\nSeveral site Q changes on the horizon – see slack – consider signing up \/ taking one over …<\/p>\n
\nPrayers for all for the new year, for those struggling with addiction, anxiety, etc.<\/p>\n