{"id":21348,"date":"2023-02-16T19:21:59","date_gmt":"2023-02-16T23:21:59","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21348"},"modified":"2023-02-16T19:21:59","modified_gmt":"2023-02-16T23:21:59","slug":"powers-of-2-aka-attack-of-the-spurts","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/02\/powers-of-2-aka-attack-of-the-spurts\/","title":{"rendered":"Powers of 2 aka Attack of the Spurts"},"content":{"rendered":"<p style=\"font-weight: 400;\"><span>In a Site-Q swap a few weeks ago, Madoff and YHC agreed to each take a Q from each others respective AOs. Madoff Qd back on February 4th, and it was time for YHC to hold up his end of the bargain. The plan was simple, keep the legs \u201cfresh\u201d for a run tomorrow, which essentially ONLY means no squats, lunges, or <\/span><i><span>reps<\/span><\/i><span> specific to the legs; it did NOT rule out running! Because miles are great in the month of February &#8211; check out the #feb-56 channel in slack for the cause we are running for!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>The theme was purely date based off of 2\/16: powers of 2 (2^4=16)<\/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;\">Mission Statement \/ Core Principles!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH x 16<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IST x 16<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abe Vigoda x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whirly x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulderama x 8 x 5<\/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;\">Grab a Block, carry it to the parking lot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Power of 2:<\/span>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do ( 2 \/ 4 \/ 8 \/ 16 \/ 32 ) reps, after reps, run to end of parking lot and back. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase power after run; After 32, then proceed to next exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">OH Press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Merkins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Heels to Heaven<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Irkins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><del><span style=\"font-weight: 400;\">Mountain Climbers<\/span><\/del><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><del><span style=\"font-weight: 400;\">Swings<\/span><\/del><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><del><span style=\"font-weight: 400;\">American Hammers<\/span><\/del><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><del><span style=\"font-weight: 400;\">Burpees<\/span><\/del><\/li>\n<li aria-level=\"2\"><\/li>\n<\/ul>\n<\/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;\">None!<\/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;\">Praise for DQ\u2019s M\u2019s recovery from ankle surgery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blood drive on Saturday!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC took us out giving thanks, and asking for guidance to speak up and speak out when needed.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>NMM:<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">The movement was constant once we got going, with very little downtime between anything. Sure the rounds of 2 reps seemed a bit like a time waster, but the latter rounds of 32 proved to be juuuuust the right amount for the challenge to really set in at the end (it was more than half of the total reps each time). 4 more rounds were planned (or prepped to skip to if needed), but no need as the running started to take its toll!<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">2.5 miles covered total, give or take .25.\u00a0<\/span><\/li>\n<\/ul>\n<ul style=\"font-weight: 400;\">\n<li style=\"list-style-type: none;\">\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Music courtesy of the Apple Music \u201c90s Hard Rock Essentials Playlist\u201d\u00a0 \u00a0 https:\/\/music.apple.com\/us\/playlist\/90s-hard-rock-essentials\/pl.e6678ca6825344bb8b2599909b34e151<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">YHC was sad to miss his Q at Alcatraz (due to Volleyball), but glad to see Madoff make it out today. YHC learned about Madoff\u2019s love for espresso and thinks he needs to be the barista at an upcoming Coffeeteria!<\/span><\/li>\n<\/ul>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Espresso came up due to Huck getting a new espresso machine for his birthday and YHC asking how many shots a day he is making (a reasonable 2, so he says), and what beans he is using. This lead to Madoff making us both look and feel like amateurs!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Great to see SexWax out again; YHC just realized we met about 11 months ago, and it took him that long to finally build up the courage to join us in the gloom!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">We both discussed how Workbench\u2019s Flatline beatdown still had us both feeling sore! Was it the bear crawls or the Broad jumps up 4 flights of the parking deck that did it? Both?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t try to beat Adobe in a footrace. The dude is FAST! (For at least one race he\u2019ll tell you.) Cruiser and YHC witnessed his speed today toward the end as we were finishing up (YHC was last between the three of us).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rubber Ducky is quickly becoming a mainstay at all F3 workouts. He brings it to every workout he posts to and has the results to show it! Getting to be about that time to Q, Mr. Ducky. Or is it Sir Rubber?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Great to see Schneider out in the gloom who had just returned from a trip to Florida for his 2.2s cheerleading competition. YHC is just getting into the world of tournaments with his kids, and I give huge #TClaps to the time and dedication Schneider has spent over the years support his daughter and what seemed like neverending competitions and travel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">60 minutes is having some shoulder pain so he went on a run instead of joined us\u2026 he better have gone further than 2.5 miles!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Today\u2019s War Daddy called out YHC\u2019s use of the words \u201cAttack\u201d and \u201cSpurts\u201d in yesterdays pre-blast, and he could be heard muttering that he \u201cshould have fought the traffic at TRQ\u201d after the beatdown. For your decision to post, we name this beatdown in your honor, sir! #Respect<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The keys can be found buried beneath the third block from the right, safe and sound for next week, Madoff! Thanks for Q swapping with YHC, and thanks for the opportunity to lead this morning!<\/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>In a Site-Q swap a few weeks ago, Madoff and YHC agreed to each take a Q from each others respective AOs. Madoff Qd back on February 4th, and it was time for YHC to hold up his end of the bargain. The plan was simple, keep the legs \u201cfresh\u201d for a run tomorrow, which [&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":[87],"tags":[],"class_list":["post-21348","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Van Gogh","date":"2\/16\/2023","pax":"@Madoff, @f3schneider, @Adobe, @Workbench, @huckleberry, @Rubber Ducky, @sexwax, @dramaqueen (WD), @cruiser (WB), @van.gogh (QIC), @60 MINUTES (runner only)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21348","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=21348"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21348\/revisions"}],"predecessor-version":[{"id":21349,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21348\/revisions\/21349"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21348"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21348"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21348"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}