{"id":21180,"date":"2023-01-26T23:21:53","date_gmt":"2023-01-27T03:21:53","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21180"},"modified":"2023-01-26T23:21:53","modified_gmt":"2023-01-27T03:21:53","slug":"volleyball-on-my-mind","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/01\/volleyball-on-my-mind\/","title":{"rendered":"Volleyball on my mind"},"content":{"rendered":"<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC Spent the better part of Sunday, 0745-1700 at my 2.1\u2019s Volleyball Tournament in Greensboro. Let\u2019s just say that sitting in a warehouse type building with hundreds of 12 yr old volleyball players and their parents screaming is not ideal. With volleyball on the mind, it had to be incorporated into the beatdown\u2026 that is, if YHC could muster the mental fortitude to do it!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Mission Statement \/ Core Principles<\/span><\/li>\n<\/ul>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IST x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulderama x 15 each IC<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Arm Swirlies F\/R<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">OH Clap<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Michael Phelps<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abe Vigoda x 6<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to entrance at bottom of hill, then run the entrance loop<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">High knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Butt kickers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Karaoke L\/R<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Apollo Creed L\/R<\/span><\/li>\n<\/ul>\n<\/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;\">Partner Up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">VBALL &#8211; Partner A run around the parking lot loop, partner B does the following AMRAP:<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">V-ups x 1 round<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Burpees x 2 rounds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">American Hammer x 3 rounds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Lunge x 2 rounds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Leg Raise x 1 round<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><b>Merry Mary<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Merkins x 25 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternating Shoulder Taps x 25 DC OYO<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Merkins x 15 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain Climbers x 15 DC OYO<\/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;\">YHC spoke about how communication and comraderie are vital in Volleyball. Which is why we did AMEAP to allow lots of 2ndF.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC spoke about the joys of fatherhood, and even though the tournament was rough yesterday, I enjoy bonding with my daughter over it. I enjoy the learning and growing and discussion we have that comes from it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayers for lambchop\u2019s baby coming tomorrow, and guidance for the doctors and that lamb chop be there for Kelly however she needs him to be there (even if it means missing F3).!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Praise for Schlitz wife and newborn, prayer for continued health.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayer for Lambchop\u2019s friend Antonio who got in a wreck over the weekend.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayers for Green Acres continued treatments.\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;\">Volleyball is a hugely mental game, and the success of a team revolves around communication. This is why YHC thought it\u2019d be nice to allow the PAX to communicate instead of counting the whole time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">AMRAP reps also allowed for a great UvU style workout. If a PAX wanted to do 50 burpees, they could. If another wanted to do 5, they could! Plus 2 miles of running!<\/span><\/li>\n<li aria-level=\"1\">\u00a0Every man who posted contributed to solid MC, while also putting in good work! And it was an honor for Lambchop to choose YHC as his last Q before fatherhood!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Thanks for posting men, I appreciate each and every one of you. #TClaps on the strong work you all put in! Crash, the Keys were given to Lambchop as a gift for his newborn. Didn\u2019t think that one through all the way\u2026 Bill me for the new set!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC Spent the better part of Sunday, 0745-1700 at my 2.1\u2019s Volleyball Tournament in Greensboro. Let\u2019s just say that sitting in a warehouse type building with hundreds of 12 yr old volleyball players and their parents screaming is not ideal. With volleyball on the mind, it had to be incorporated into the beatdown\u2026 that is, [&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":[145],"tags":[],"class_list":["post-21180","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Van Gogh","date":"01\/23\/2023","pax":"@Crash, @Airbag, @Schlitz, @ziggy stardust, @Rubber Ducky, @Lamb Chop, @Frostbite (WB), @Green Acres (WD), @van.gogh  (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21180","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=21180"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21180\/revisions"}],"predecessor-version":[{"id":21181,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21180\/revisions\/21181"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21180"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21180"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21180"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}