{"id":21217,"date":"2023-02-02T16:13:58","date_gmt":"2023-02-02T20:13:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21217"},"modified":"2023-02-02T16:13:58","modified_gmt":"2023-02-02T20:13:58","slug":"6-more-weeks-of-winter","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/02\/6-more-weeks-of-winter\/","title":{"rendered":"6 More Weeks Of Winter"},"content":{"rendered":"<p>@GreenAcres sent out the APB for Qs for February, so YHC grabbed February 2, knowing that it would be Groundhog Day and that could be a way to develop a halfway decent workout theme.\u00a0 Little did YHC know, but @TheSingingCowboy had already perfected the art of the Groundhog Day workout and ran it early on Tuesday at Flatline.\u00a0 Undaunted, YHC proceeded with the plan to build a workout around this joyous holiday season.\u00a0 So it was similar, yet different, to the classic workout that @TSC has run 4 times (and that YHC participated in for the first time this past week).<\/p>\n<p>But before we could get to the main event, @WobegonTheNantan called for an EC run and specifically called out YHC via Slack.\u00a0 So, at 0500, YHC joined three other cult members (@WobegonTheNantan, @UltraBAM and @TheSingingCowboy) for an out and back run down Polo Road for a 2 mile round trip.\u00a0 In the rain.\u00a0 It was YHC&#8217;s first planned run in a looooooong time as @UltraBAM pointed out.\u00a0 And we all survived and made it back to the #VSF in time for the main event.\u00a0 Under the shelter at the front door of Speas Global Elementary.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x20 IC<\/li>\n<li>IW x15 IC<\/li>\n<li>Copperhead Squats x10 IC<\/li>\n<li>Copperhead Merkins x10 IC, hold it<\/li>\n<li>Mountain Climbers x10 IC, hold it<\/li>\n<li>Peter Parkers x10 IC, hold it<\/li>\n<li>Parker Peters x10 IC<\/li>\n<li>Abe Vigoda x10 IC<\/li>\n<li>Whirly Still Has The Clap x10 IC<\/li>\n<\/ul>\n<p><strong>The Thang:\u00a0 GROUNDHOG DAY<\/strong><\/p>\n<ul>\n<li><strong>G<\/strong>etups x5 OYO<\/li>\n<li>1 Burpee OYO<\/li>\n<li><strong>G<\/strong>etups x5 OYO<\/li>\n<li><strong>R<\/strong>ussian Twists x10 OYO<\/li>\n<li>2 Burpees OYO<\/li>\n<li><strong>G<\/strong>etups x5 OYO<\/li>\n<li><strong>R<\/strong>ussian Twists x10 OYO<\/li>\n<li><strong>O<\/strong>verhead Claps x10 OYO<\/li>\n<li>3 Burpees OYO<\/li>\n<li><strong>G<\/strong>etups x5 OYO<\/li>\n<li><strong>R<\/strong>ussian Twists x10 OYO<\/li>\n<li><strong>O<\/strong>verhead Claps x10 OYO<\/li>\n<li><strong>U<\/strong>kranian Split Squats x10 OYO<\/li>\n<li>4 Burpees OYO<\/li>\n<li><strong>G<\/strong>etups x5 OYO<\/li>\n<li><strong>R<\/strong>ussian Twists x10 OYO<\/li>\n<li><strong>O<\/strong>verhead Claps x10 OYO<\/li>\n<li><strong>U<\/strong>kranian Split Squats x10 OYO<\/li>\n<li><strong>N<\/strong>olan Ryans x10 OYO<\/li>\n<li>5 Burpees OYO<\/li>\n<li><strong>G<\/strong>etups x5 OYO<\/li>\n<li><strong>R<\/strong>ussian Twists x10 OYO<\/li>\n<li><strong>O<\/strong>verhead Claps x10 OYO<\/li>\n<li><strong>U<\/strong>kranian Split Squats x10 OYO<\/li>\n<li><strong>N<\/strong>olan Ryans x10 OYO<\/li>\n<li><strong>D<\/strong>ips x10 OYO<\/li>\n<li>6 Burpees OYO<\/li>\n<li><strong>G<\/strong>etups x5 OYO<\/li>\n<li><strong>R<\/strong>ussian Twists x10 OYO<\/li>\n<li><strong>O<\/strong>verhead Claps x10 OYO<\/li>\n<li><strong>U<\/strong>kranian Split Squats x10 OYO<\/li>\n<li><strong>N<\/strong>olan Ryans x10 OYO<\/li>\n<li><strong>D<\/strong>ips x10 OYO<\/li>\n<li><strong>H<\/strong>and Release Merkins x10 OYO<\/li>\n<li>7 Burpees OYO<\/li>\n<li><strong>G<\/strong>etups x5 OYO<\/li>\n<li><strong>R<\/strong>ussian Twists x10 OYO<\/li>\n<li><strong>O<\/strong>verhead Claps x10 OYO<\/li>\n<li><strong>U<\/strong>kranian Split Squats x10 OYO<\/li>\n<li><strong>N<\/strong>olan Ryans x10 OYO<\/li>\n<li><strong>D<\/strong>ips x10 OYO<\/li>\n<li><strong>H<\/strong>and Release Merkins x10 OYO<\/li>\n<li><strong>O<\/strong>utside Alternating Knee (OAK) Taps x10 OYO<\/li>\n<li>8 Burpees OYO<\/li>\n<li><strong>G<\/strong>etups x5 OYO<\/li>\n<li><strong>R<\/strong>ussian Twists x10 OYO<\/li>\n<li><strong>O<\/strong>verhead Claps x10 OYO<\/li>\n<li><strong>U<\/strong>kranian Split Squats x10 OYO<\/li>\n<li><strong>N<\/strong>olan Ryans x10 OYO<\/li>\n<li><strong>D<\/strong>ips x10 OYO<\/li>\n<li><strong>H<\/strong>and Release Merkins x10 OYO<\/li>\n<li><strong>O<\/strong>utside Alternating Knee (OAK) Taps x10 OYO<\/li>\n<li><strong>G<\/strong>orilla Humpers x10 OYO<\/li>\n<li>9 Burpees OYO<\/li>\n<li><strong>G<\/strong>etups x5 OYO<\/li>\n<li><strong>R<\/strong>ussian Twists x10 OYO<\/li>\n<li><strong>O<\/strong>verhead Claps x10 OYO<\/li>\n<li><strong>U<\/strong>kranian Split Squats x10 OYO<\/li>\n<li><strong>N<\/strong>olan Ryans x10 OYO<\/li>\n<li><strong>D<\/strong>ips x10 OYO<\/li>\n<li><strong>H<\/strong>and Release Merkins x10 OYO<\/li>\n<li><strong>O<\/strong>utside Alternating Knee (OAK) Taps x10 OYO<\/li>\n<li><strong>G<\/strong>orilla Humpers x10 OYO<\/li>\n<li><strong>D<\/strong>erkins x10 OYO<\/li>\n<li>10 Burpees OYO<\/li>\n<li><strong>G<\/strong>etups x5 OYO<\/li>\n<li><strong>R<\/strong>ussian Twists x10 OYO<\/li>\n<li><strong>O<\/strong>verhead Claps x10 OYO<\/li>\n<li><strong>U<\/strong>kranian Split Squats x10 OYO<\/li>\n<li><strong>N<\/strong>olan Ryans x10 OYO<\/li>\n<li><strong>D<\/strong>ips x10 OYO<\/li>\n<li><strong>H<\/strong>and Release Merkins x10 OYO<\/li>\n<li><strong>O<\/strong>utside Alternating Knee (OAK) Taps x10 OYO<\/li>\n<li><strong>G<\/strong>orilla Humpers x10 OYO<\/li>\n<li><strong>D<\/strong>erkins x10 OYO<\/li>\n<li><strong>A<\/strong>lternating Lunges x10 OYO<\/li>\n<li>11 Burpees OYO<\/li>\n<li><strong>G<\/strong>etups x5 OYO<\/li>\n<li><strong>R<\/strong>ussian Twists x10 OYO<\/li>\n<li><strong>O<\/strong>verhead Claps x10 OYO<\/li>\n<li><strong>U<\/strong>kranian Split Squats x10 OYO<\/li>\n<li><strong>N<\/strong>olan Ryans x10 OYO<\/li>\n<li><strong>D<\/strong>ips x10 OYO<\/li>\n<li><strong>H<\/strong>and Release Merkins x10 OYO<\/li>\n<li><strong>O<\/strong>utside Alternating Knee (OAK) Taps x10 OYO<\/li>\n<li><strong>G<\/strong>orilla Humpers x10 OYO<\/li>\n<li><strong>D<\/strong>erkins x10 OYO<\/li>\n<li><strong>A<\/strong>lternating Lunges x10 OYO<\/li>\n<li><strong>Y<\/strong>ul Brenner x10 OYO (time permitting)<\/li>\n<li>Magnificent Seven Merkins:\u00a0 1 rep = 1 wide merkin, 1 regular merkin, 1 ranger merkin, 1 diamond merkin, 1 crucible merkin, 1 right stagger merkin, 1 left stagger merkin<\/li>\n<li>12 Burpees OYO (time permitting)<\/li>\n<\/ul>\n<p><strong>COT\/BOM<\/strong>:\u00a0 YHC took us out.<\/p>\n<p><strong>FIN.<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>When we first started the GROUNDHOGDAY, YHC was thinking we might blaze through it, so was coming up with a backup plan or two in case we finished early.\u00a0 Then the weinke seemed to get harder as we kept starting over with 5 Getups every round and those f_@Ki%g burpees kept escalating.\u00a0 During round 11, @BAM suggested that we may need to skip some of Round 12 in order to get to the Yul Brenners.\u00a0 No one finished, but all put forth an outstanding effort and a lot of hard work.<\/p>\n<p>Took a slight risk this morning with a playlist made completely of YHC&#8217;s next two live shows:\u00a0 Mike and The Moonpies (tonight at the Ramkat) and Lucero (tomorrow down at the Neighborhood Theatre in CLT).\u00a0 Based on feedback, the pax enjoyed these two awesome bands and hopefully we&#8217;ve picked up several new fans for both sets of boys here among the Dashpax.\u00a0 Here&#8217;s the playlist:<\/p>\n<p><iframe title=\"Spotify Embed: The Rock Quarry - Feb 02, 2023\" style=\"border-radius: 12px\" width=\"100%\" height=\"352\" frameborder=\"0\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\" src=\"https:\/\/open.spotify.com\/embed\/playlist\/1M4b4GQF5eU1nUoLNnVYsR?si=9af41f72f0f14dc4&#038;utm_source=oembed\"><\/iframe><\/p>\n<ul>\n<li>Paycheck to Paycheck (Mike and The Moonpies)<\/li>\n<li>Fast as Lightning (Mike and The Moonpies)<\/li>\n<li>Macon If We Make It (Lucero)<\/li>\n<li>On My Way Downtown (Lucero)<\/li>\n<li>Smoke &#8216;Em If You Got &#8216;Em (Mike and The Moonpies)<\/li>\n<li>Danger (Mike and The Moonpies)<\/li>\n<li>Women &amp; Work (Lucero)<\/li>\n<li>Raising Hell (Lucero)<\/li>\n<li>You Look Good in Neon (Mike and The Moonpies)<\/li>\n<li>Hour on the Hour (Mike and The Moonpies)<\/li>\n<li>Nights Like These (Lucero)<\/li>\n<li>One Last F.U. (Lucero)<\/li>\n<li>Steak Night at the Prairie Rose (Mike and The Moonpies)<\/li>\n<li>Back in Ohio (Lucero)<\/li>\n<\/ul>\n<p>Thanks to @GreenAcres and @Boomerang, @TheSingingCowboy was NOT the #WarDaddy for the first time all week after having barely beaten out YHC for those honors at #VillageIdiocy, #Flatline and #BellsNWhistles earlier this week.\u00a0 #DoubleNickelStrong<\/p>\n<p>@Frostbite made his old man proud and also significantly dropped the mean age of the pax this morning.<\/p>\n<p>@Wobegon organized worse weather for the EC run than what YHC organized for the Main Event.\u00a0 And also didn&#8217;t provide the same quality shelter as what we had in the Main Event.<\/p>\n<p>YHC thinks @UltraBAM wished we would have run more.\u00a0 But there&#8217;s no running at #TheRockQuarry.\u00a0 And it was supposed to rain.<\/p>\n<p>Strong group out there made me better this morning.\u00a0 And for that, I&#8217;m very grateful.<\/p>\n<p>Let me know if you want to join us at the Ramkat this evening.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>@GreenAcres sent out the APB for Qs for February, so YHC grabbed February 2, knowing that it would be Groundhog Day and that could be a way to develop a halfway decent workout theme.\u00a0 Little did YHC know, but @TheSingingCowboy had already perfected the art of the Groundhog Day workout and ran it early on [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-21217","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Starfish","date":"2\/2\/2023","pax":"Green Acres (WD), Boomerang, The Singing Cowboy, Wobegon, Frostbite (WB), BAM, Starfish (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21217","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21217"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21217\/revisions"}],"predecessor-version":[{"id":21219,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21217\/revisions\/21219"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}