{"id":21557,"date":"2023-03-20T19:45:07","date_gmt":"2023-03-20T23:45:07","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21557"},"modified":"2023-03-20T20:09:29","modified_gmt":"2023-03-21T00:09:29","slug":"so-much-more-than-a-workout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/03\/so-much-more-than-a-workout\/","title":{"rendered":"So Much More Than A Workout"},"content":{"rendered":"<p>With a tragically heavy heart, YHC planned this workout to honor the one son who staunchly resisted the EH to join us out at F3 for 9+ years.\u00a0 Even though YHC&#8217;s 2.2, Will, never posted to an F3 workout, he was there with 55 of us this morning at The Iron Throne.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x<strong>27<\/strong> IC (<strong>W<\/strong>illiam <strong>S<\/strong>till <strong>D<\/strong>ixon was 27 years old when he died)<\/li>\n<li><strong>W<\/strong>indmill x<strong>11<\/strong> IC (Will was born in November)<\/li>\n<li><strong>S<\/strong>quats (Copperhead) x<strong>28<\/strong> IC (Will was born on the 28th)<\/li>\n<li><strong>D<\/strong>ips x<strong>9<\/strong> IC + Derkins x<strong>5<\/strong> IC (Will was born in 1995)<\/li>\n<li>Mosey down to track<\/li>\n<\/ul>\n<p><strong>The Thang, Part 1:\u00a0 Four Corners\u00a0<\/strong>(Will was a proud graduate of UNC-Chapel Hill)<\/p>\n<p>Run to 1st corner:<\/p>\n<ul>\n<li><strong>W<\/strong>ide Merkins x10 OYO<\/li>\n<\/ul>\n<p>Run to 2nd corner:<\/p>\n<ul>\n<li><strong>W<\/strong>ide Merkins x10 OYO<\/li>\n<li><strong>I<\/strong>mperial Walkers x20 OYO<\/li>\n<\/ul>\n<p>Run to 3rd corner:<\/p>\n<ul>\n<li><strong>W<\/strong>ide Merkins x10 OYO<\/li>\n<li><strong>I<\/strong>mperial Walkers x20 OYO<\/li>\n<li><strong>L<\/strong>unges x30 OYO<\/li>\n<\/ul>\n<p>Run to 4th corner:<\/p>\n<ul>\n<li><strong>W<\/strong>ide Merkins x10 OYO<\/li>\n<li><strong>I<\/strong>mperial Walkers x20 OYO<\/li>\n<li><strong>L<\/strong>unges x30 OYO<\/li>\n<li><strong>L<\/strong>BCs x40 OYO<\/li>\n<\/ul>\n<p><strong>The Thang, Part 2: Supercollider &#8220;Mile&#8221;<\/strong><\/p>\n<p>Partner up.\u00a0 Size, speed and fitness goals don&#8217;t really matter.\u00a0 Partner A runs in clockwise direction.\u00a0 Partner B runs in counterclockwise direction.\u00a0 When the Partners meetup, perform called partner excerise and then continue running in the same direction until they meet up again and repeato the called partner exercise.<\/p>\n<p>Round 1:\u00a0 Partner Derkins x10 each at each stop (Partner A planks, Partner B puts feet on top of the plank and performs 10 derkins).<\/p>\n<p>Round 2:\u00a0 Power Merkins x5 each at each stop (Partner A planks, Partner B puts feet on top of the plank and Partner A performs 5 merkins).<\/p>\n<p>Round 3:\u00a0 Booyah Merkins x20 at each stop. (Partner face each other and give high fives after each merkin).<\/p>\n<p>Round 4:\u00a0 Granny Situps x10 each at each stop (Partner A planks with hands on Partner B&#8217;s feet, Partner B performs 10 big boy situps).<\/p>\n<p>Run up to parking lot next to school.<\/p>\n<p><strong>The Thang:\u00a0 Part 3:\u00a0 3 Man Grinders\u00a0<\/strong>(Will would always flash us the &#8220;3&#8221; aka &#8220;W&#8221; symbol with his hands when playing soccer and also before big orchestra concerts&#8230;)<\/p>\n<p>Team up in groups of 3.\u00a0 One cinder block per team.\u00a0 Partner A stays and performs AMRAP of called exercise.\u00a0 Partners B and C run to the end of the parking lot.\u00a0 \u00a0Partner B stays and performs AMRAP of second called exercise.\u00a0 Partner C runs back and relieves Partner A.<\/p>\n<p>Round 1:\u00a0 <strong>W<\/strong>WII Situps and <strong>S<\/strong>quats<\/p>\n<p>Round 2:\u00a0 Chest Presses and Monkey Humpers<\/p>\n<p>Round 3:\u00a0 <strong>S<\/strong>wings and <strong>S<\/strong>ide Lunges<\/p>\n<p><strong>6 Minutes of Mary<\/strong><\/p>\n<ul>\n<li>Freddie Mercury x27 IC<\/li>\n<li>Low Dolly x27 IC<\/li>\n<li>LBC x27 IC<\/li>\n<li>Low Flutter x27 IC<\/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>Here&#8217;s the playlist which was culled from Will&#8217;s spotify playlists:<\/p>\n<ul>\n<li>Y Control (Yeah Yeah Yeahs)<\/li>\n<li>90 In November (Why Bonnie)<\/li>\n<li>Heat Wave (Snail Mail)<\/li>\n<li>Hope (Alex G)<\/li>\n<li>Long Distance (The Districts)<\/li>\n<li>Masterpiece (Big Thief)<\/li>\n<li>Drunk Drivers\/Killer Whales (Car Seat Headrest)<\/li>\n<li>Slop (Forth Wanderers)<\/li>\n<li>Summer Babe (Winter Version) (Pavement)<\/li>\n<li>Gold Soundz (Pavement)<\/li>\n<li>Shark Smile (Big Thief)<\/li>\n<\/ul>\n<p><iframe title=\"Spotify Embed: Iron Throne WSD 3\/20\/23\" 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\/1MlX2fFNaTWRuvzizTcHbV?si=6e63dd02fc3e49d2&#038;utm_source=oembed\"><\/iframe><\/p>\n<p>What a gift and a blessing F3 is to me and my family.\u00a0 I can&#8217;t imagine going through this excruciatingly difficult time without you brothers to support me.\u00a0 I love you all.\u00a0 Thanks for being there.\u00a0 Please keep praying for us.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>With a tragically heavy heart, YHC planned this workout to honor the one son who staunchly resisted the EH to join us out at F3 for 9+ years.\u00a0 Even though YHC&#8217;s 2.2, Will, never posted to an F3 workout, he was there with 55 of us this morning at The Iron Throne. Warm-O-Rama SSH x27 [&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":[145],"tags":[],"class_list":["post-21557","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Starfish","date":"3\/20\/2023","pax":"Closer, Dr. Toot, Lysol, Bluto, Rubber Ducky, 60 Minutes, Van Gogh, Huckleberry, Workbench, Drip, Cheesesteak, Bevo, Ziggy, Burlap, Burns, Hansel, Litter Box, Drama Queen, Palin, Schlitz, Schneider, Mongoose, Cobra, Cruiser, Turnover, Madoff, Boomerang, BAM, Gunny, Adobe, Bed Bug, Sex Wax, Woodpecker, Juice Box, Doublewide, Hop, Wojo, Crash (GSO), Chomper, Greenspan, Mutton, Spicoli, Sea-Man, Boo Boo, Goofy, Green Acres (WD), Hedwig, Toe Tag, Airbag, Wobegon, Sour Mash, Zima, Crash (WSNC), Frostbite (WB), Starfish (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21557","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=21557"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21557\/revisions"}],"predecessor-version":[{"id":21564,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21557\/revisions\/21564"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21557"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}