{"id":21531,"date":"2023-03-16T19:17:55","date_gmt":"2023-03-16T23:17:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21531"},"modified":"2023-03-16T19:17:55","modified_gmt":"2023-03-16T23:17:55","slug":"would-stone-cold-listen-to-jason-isbell","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/03\/would-stone-cold-listen-to-jason-isbell\/","title":{"rendered":"Would Stone Cold Listen To Jason Isbell?"},"content":{"rendered":"

YHC arrived at the AO to find 4 other runners waiting. They preferred the term “people who were about to run”. Now, let’s chase Ultra Bam and Starfish down Polo and look for Green Acres.<\/p>\n

We got back to more cars and pax, more fistbumps and hugs. Everything you love to see.<\/p>\n

Let’ do this. 3-16 is our theme (you know, the date?) Fans of mid-90s wrestling will know it as Stone Cold Day. IYKYK.<\/p>\n

Warm-O-Rama, including debate on the historical origin of the calf stretch. Some maintain Schultzy created it; others feel an unnamed legion of pee-wee sports coaches get the credit. We may never know.<\/p>\n

Oh, the count was 16 for each.<\/p>\n

Walk over to the flagpole, then apollo creed to the second light post, and switch directions.<\/p>\n

Circle up. Pax hold Al Gore; one does 16 squats and passes around.<\/p>\n

Walk to rocks and pick a good one.<\/p>\n

The 3:16 Routine. Fire up the tunes (Isbell, Flaming Lips, The Eagles all drew comments. Dad Rock is in full effect).<\/p>\n

3 exercises, 16 reps OYO, then transverse the circle. Most lunged more than crawled, but a little bit of both.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n
Curls<\/span><\/td>\nSkull Crushers<\/span><\/td>\nOHP<\/span><\/td>\n<\/tr>\n
<\/td>\nBear Craw or Lunge Walk Around the Circle<\/span><\/td>\n<\/td>\n<\/tr>\n
LBCs<\/span><\/td>\nPenguin Crunch<\/span><\/td>\nHeels 2 Heaven<\/span><\/td>\n<\/tr>\n
<\/td>\nBear Craw or Lunge Walk Around the Circle<\/span><\/td>\n<\/td>\n<\/tr>\n
Merkins<\/span><\/td>\nShoulder Taps<\/span><\/td>\nDry Docks<\/span><\/td>\n<\/tr>\n
<\/td>\nBear Craw or Lunge Walk Around the Circle<\/span><\/td>\n<\/td>\n<\/tr>\n
Chest Press<\/span><\/td>\nPull Over<\/span><\/td>\nAmerican Hammer<\/span><\/td>\n<\/tr>\n
<\/td>\nBear Craw or Lunge Walk Around the Circle<\/span><\/td>\n<\/td>\n<\/tr>\n
Bent Over Row<\/span><\/td>\nCrunch Frog<\/span><\/td>\nMutton R and L<\/span><\/td>\n<\/tr>\n
<\/td>\nBear Craw or Lunge Walk Around the Circle<\/span><\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Overhead carry the rock to its rightful place. Walk back for Mary.<\/p>\n

The routine was 3 merkins, then 16 of called exercise.<\/p>\n

And done.<\/p>\n

COT:<\/p>\n

    \n
  • The weather this weekend for D-Day’s 2.0 bike race<\/li>\n
  • Aging parents<\/li>\n
  • Starfish and his family with the loss of his son Will<\/li>\n
  • Those undergoing treatment for cancer<\/li>\n
  • All unspoken<\/li>\n<\/ul>\n

    YHC took us out with more than a little help.<\/p>\n

    Love these guys and this AO. Honor to come up with a goofy workout and see these men give their all. See you next week.<\/p>\n","protected":false},"excerpt":{"rendered":"

    YHC arrived at the AO to find 4 other runners waiting. They preferred the term “people who were about to run”. Now, let’s chase Ultra Bam and Starfish down Polo and look for Green Acres. We got back to more cars and pax, more fistbumps and hugs. Everything you love to see. Let’ do this. […]<\/p>\n","protected":false},"author":372,"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-21531","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Wobegon","date":"3-16-2023","pax":"D-Day, Green Acres, Ziggy Stardust, Boomerang, Pony Express, Crash, The Singing Cowboy, (Ultra) Bam, Starfish."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21531","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21531"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21531\/revisions"}],"predecessor-version":[{"id":21532,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21531\/revisions\/21532"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21531"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21531"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21531"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}