{"id":2147,"date":"2017-08-17T03:34:34","date_gmt":"2017-08-17T03:34:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2147"},"modified":"2017-08-17T03:34:34","modified_gmt":"2017-08-17T03:34:34","slug":"the-power-of-two-rocks","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/08\/the-power-of-two-rocks\/","title":{"rendered":"The Power of Two Rocks"},"content":{"rendered":"<p>YHC and Splash swapped Q duties a few months back, Splash at #ImpossibleSituation and YHC today at #Mayhem! It was great to be back\u2026 and YHC set out to make it a different kind of tough from your normal bootcamp.<\/p>\n<p>So what was our theme?<\/p>\n<p>YHC\u2019s love for patterns took over today, based on our date 8\/16, lending itself to the power of 2 being our central theme\u2026 That\u2019s right\u2026 2, 4, 8, 16. How does one frame a workout for such things?<\/p>\n<p><strong>Warm-o-rama<\/strong><\/p>\n<ul>\n<li>SSH x 16 IC<\/li>\n<li>Mountain Climbers x 16 IC<\/li>\n<li>Abe Vigodas x 8 Slow IC<\/li>\n<li>Mosey to Rock Pile<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<ul>\n<li>Two Rocks, Four Stations, Eight Exercises, Sixteen Reps Each\n<ul>\n<li>Pick out two manageable, small rocks that you can hold in each hand<\/li>\n<li>With rocks in hand, mosey to each of four stations:<\/li>\n<li>Station 1 &#8211; Middle School Traffic Circle\n<ul>\n<li>Jack Reachers x 16<\/li>\n<li>Skull Crushers x 16<\/li>\n<\/ul>\n<\/li>\n<li>Station 2 &#8211; Middle School Picnic Tables\n<ul>\n<li>Step Ups x 16<\/li>\n<li>Squats x 16<\/li>\n<\/ul>\n<\/li>\n<li>Station 3 &#8211; Elementary Parking Lot Playground\n<ul>\n<li>Curls x 16<\/li>\n<li>Bent Over Rows x 16<\/li>\n<\/ul>\n<\/li>\n<li>Station 4 &#8211; Rock Pile\n<ul>\n<li>LBC x 16<\/li>\n<li>Flys x 16<\/li>\n<\/ul>\n<\/li>\n<li>Repeato til time is called to return rocks<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Mary<\/strong><\/p>\n<ul>\n<li>Minute of Pain till 6 is up, and hold for 16 more seconds<\/li>\n<li>Jackknife (one leg fully extended, the other bent w\/foot above ankle), raise to vertical) x 8 IC left, flip flop and repeato<\/li>\n<\/ul>\n<p>Fin!<\/p>\n<p><strong>CoT<\/strong><\/p>\n<ul>\n<li>Plunger made a prayer request for an unnamed friend going through a rough time.<\/li>\n<li>YHC took us out giving thanks, seeking help for Plumbers friend, and requesting sanity in our nation asking we be role models in our community.<\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Good work today men, total distance covered was 1.25 miles, with over 1 covered while carrying our rocks!<\/li>\n<li>That distance was over 4 laps to each of<br \/>\nI appreciated the PAX request to stick together as we traveled to our stations, much more camaraderie that way!<\/li>\n<li>Thanks Senior Froggy for the push to keep YHC doing step ups on the tall wall!<\/li>\n<li>Kudos to Bunion and Splash for doing a round on the tall wall answering YHCs challenge.<\/li>\n<li>Great to see Plunger out in the gloom, it had been a while!<\/li>\n<li>Cherry Pie was crushing it, and enthusiastically John Cusak\u2019d with me ibn the way to Station 1.<\/li>\n<li>A few PAX benefited from exchanging rocks after the first round, no shame I&#8217;m it, as each man is now stronger for doing today&#8217;s workout completely and with better grotten!<\/li>\n<li>I enjoyed meeting Hacker, possibly again today, who seems to have some Slack integration tips!<\/li>\n<li>Red Eye was worried about not being able to route today at work\u2026 mission accomplished!<\/li>\n<li>Thank you for the opportunity to lead such fine men Splash, and thanks to all the PAX for showing up to partake in my crazy idea of fun!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>YHC and Splash swapped Q duties a few months back, Splash at #ImpossibleSituation and YHC today at #Mayhem! It was great to be back\u2026 and YHC set out to make it a different kind of tough from your normal bootcamp. So what was our theme? YHC\u2019s love for patterns took over today, based on our [&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":[83],"tags":[],"class_list":["post-2147","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Van Gogh","date":"08\/16\/2017","pax":"Splash, Spam-a-lot, Hacker, D-Day, FNG Pong (Hacker's 2.0 Stanley), Bulldog, Quiver, Burlap, Musk, Bunion, Cherry Pie, Senior Froggy, Red Eye, Plunger<br \/>\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2147","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=2147"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2147\/revisions"}],"predecessor-version":[{"id":2148,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2147\/revisions\/2148"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2147"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2147"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2147"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}