{"id":21090,"date":"2023-01-17T00:43:10","date_gmt":"2023-01-17T04:43:10","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21090"},"modified":"2023-01-17T00:43:10","modified_gmt":"2023-01-17T04:43:10","slug":"mlkjr-at-thelaunchpad","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/01\/mlkjr-at-thelaunchpad\/","title":{"rendered":"MLKJR at TheLaunchpad"},"content":{"rendered":"<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC had the honor of finally Qing at TheLaunchpad. To make it a little more accessible, YHC opted to go for an 0700 launch on MLK Day! Unfortunately, that time didn\u2019t work out for Transcript, who then threw out an option for an 0530 Murph! Lots of Double Down options, but only 3 takers as it would turn out!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Todays theme revolves simply around Martin Luther King Jr\u2019s age when he died: 39. The same age YHC will be turning this year.<\/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;\">SSH x 39 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">WwtC x 6 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ASTFx 13 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ASTR x 13 IC<\/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;\">MLK Mosey around the track<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Merkins x 13\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Lunges x 13 DC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Knees to Chest x 13 DC<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeato x 3<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpee Lap ( Burpees x 13 x 3)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to Playground<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JR bear crawl around mulch<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Jump Squats x 13<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Rows x 13<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeato x 3<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to Shelter<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>Mary\u00a0<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">American Hammer x 13 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">LBC x 13 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heels to the heavens x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mutton Crunch L\/R x 10 IC<\/span><\/li>\n<\/ul>\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 Transcript\u2019s wife\u2019s heart condition that is not improving<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayers that Chowda\u2019s work schedule improved and gets him back out!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Praise for F3Nation\u2019s support of Cardinal\u2019s family<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC took us out giving thanks for the support F3 gives and ask that we might also step up when called upon before a tragedy happens.\u00a0<\/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;\">Transcript kept his word and got his Murph on with YHC at 0530. Excellent fellowship and plenty of fitness took place.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crash also posted at Iron Throne. He said there was a lot of talk from other PAX there about doubling down, but he was the only one!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Schneider posted at VI and also ran an EC run prior!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burns talked about Run N Gun the night prior, but wisely opted to sleep in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The beat down was simple, yet effective.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1.5 miles total. The burpee lap was the worst. 39 merkins, lunges, knees to chest, rows, jump squats and burpees. Also a decent amount of bear crawl!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Before leaving after the Beatdown, Crash said that after two years, he is finally realizing many of his fellow PAX are CrAZY!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burns has a great memory and never forgets when a PAX nearly kills him at a Beatdown.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drip said he thinks I like bear crawls too much? Yeah probably.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Though at one point, I confessed I didn\u2019t want to do the last bear crawl\u2026 but we did it anyway!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Schneider commented on the drive feeling like he was in Asheville, after minor debate, we settled it to Wytheville. Turns out Cherry Pie compared VI to Statesville, so it seemed comparable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overall, a great morning with great company. Appreciate each PAX who came out!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Thanks for the keys, Burns! YHC put them in one of the holes on the track. Had to fill it in with simmering!<\/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>YHC had the honor of finally Qing at TheLaunchpad. To make it a little more accessible, YHC opted to go for an 0700 launch on MLK Day! Unfortunately, that time didn\u2019t work out for Transcript, who then threw out an option for an 0530 Murph! Lots of Double Down options, but only 3 takers as [&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":[178],"tags":[],"class_list":["post-21090","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"Van Gogh","date":"1\/16\/23","pax":"Crash (Double Down!), Schneider (Triple Down!!!), Burns (WB), Drip (WD), Van Gogh (Murph, QIC), Transcript (Murph)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21090","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=21090"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21090\/revisions"}],"predecessor-version":[{"id":21091,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21090\/revisions\/21091"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21090"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21090"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21090"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}