{"id":21600,"date":"2023-03-23T10:21:12","date_gmt":"2023-03-23T14:21:12","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21600"},"modified":"2023-03-23T11:25:24","modified_gmt":"2023-03-23T15:25:24","slug":"the-rose-bush","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/03\/the-rose-bush\/","title":{"rendered":"The Rose Bush"},"content":{"rendered":"<p>Following five ECers returning from their jaunt up Polo, seven additional HIMs took the bait and joined YHC at TRQ.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Abe Vigoda, Down\/Upward Dogs, Cherry Pies<\/p>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>Mosey to planter bed.\u00a0 Partner up:<\/p>\n<p>Partner A:\u00a0 10 squats<\/p>\n<p>Partner B:\u00a0 AMRAP dips<\/p>\n<p>Repeato x 3<\/p>\n<p>Mosey to wall.\u00a0 BTTW crawl to opposite end.\u00a0 Lunge for the six.\u00a0 Return BTTW crawl.<\/p>\n<p>Mosey to the rock quarry.\u00a0 Retrieve a medium-sized rock.\u00a0 Carry chosen rock to asphalt adjacent to playset where a weinke awaited.<\/p>\n<p>Perform pullups x 20; pullup style was each pax\u2019s choosing.\u00a0 For any reps short of 20, complete the difference of the following exercises (one exercise each round).\u00a0 Use rock when appropriate.\u00a0 Then complete SSHs x 25.\u00a0 Proceed to next round.<\/p>\n<ul>\n<li>Dive Bombers<\/li>\n<li>Curls<\/li>\n<li>Squats<\/li>\n<li>WW2s<\/li>\n<li>OH Press<\/li>\n<li>Bent-Over Rows<\/li>\n<li>Side-to-Side Merkins<\/li>\n<li>Lunges (DC)<\/li>\n<li>Glute Bridges<\/li>\n<li>Front Raises<\/li>\n<li>Monkey Humpers<\/li>\n<li>Cobra Crunch<\/li>\n<li>Side Lunges (DC)<\/li>\n<li>Dying Cockroach (DC)<\/li>\n<\/ul>\n<p>Return to launch for 1 minute of Mary:\u00a0 Dying Cockroaches, IC, x 12.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>NMM:<\/strong><\/p>\n<ul>\n<li>Starfish led the charge of the EC runners, setting an ambitious pace for all others to draft behind.<\/li>\n<li>Great to see Doublewide, who has made EC runs at bootcamps a regular part of his daily schedule. <em>The <\/em>Singing Cowboy, another EC regular and the closest challenger to Van Gogh and Hansel in the WS Pax Challenge, was right there with him singing his sweet song.<\/li>\n<li>On the return trip of the balls along the wall, YHC\u2019s shoulders failed. In bailing out, YHC found himself staring face-to-face with a rose bush.\u00a0 No damage was done to the rose; YHC picked up a strawberry in the encounter that caused Bam empathetic concern during COT; just a flesh wound.<\/li>\n<li>One person whose shoulders did not fail was Green Acres, who walked on his hands as close to perfectly vertical as a non-Olympian can. Just amazing.<\/li>\n<li>Root Canal dominated the pullups, opting for the thickest and highest bars. He also subjected the pax to a thunder-clappy rendition of SSHs throughout.\u00a0 It was amazing how it was more effective in creating a larger buffer zone than his toots usually do.<\/li>\n<li>D-Day was looking fit and trim while maintaining his jovial demeanor, helping clarify what the scribble on the weinke said and meant.<\/li>\n<li>Argyle asked for a demonstration of AMRAP. Honestly, YHC had no witty responses at hand, so, point Argyle; will have to get back to you on that.<\/li>\n<li>Burlap is always a dependable counter. Following the workout, he joined YHC and Boomerang to audit and correct our estimations of those present that had just been recorded.<\/li>\n<li>Schlitz showed up in jovial form and rolled through the rounds of pull ups \/ exercises. He didn\u2019t bring any friends with him today, though.<\/li>\n<li>Bevo performed 20 pull ups each round and 20 reps of each exercise.\u00a0 He&#8217;s an inspiration and was great to have him there.<\/li>\n<\/ul>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<p>Q School coming up.<\/p>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Starfish\u2019s and Frostbite\u2019s family.<\/li>\n<li>Green Acres\u2019s ongoing treatment.<\/li>\n<li>Turnover\u2019s upcoming trips to Houston and England.<\/li>\n<\/ul>\n<p>YHC took us out.<\/p>\n<p>Thanks for the keys, Green Acres!\u00a0 Always thankful for your fellowship and inspirational fitness.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Following five ECers returning from their jaunt up Polo, seven additional HIMs took the bait and joined YHC at TRQ. Warmarama: SSHs, Abe Vigoda, Down\/Upward Dogs, Cherry Pies The Thang Mosey to planter bed.\u00a0 Partner up: Partner A:\u00a0 10 squats Partner B:\u00a0 AMRAP dips Repeato x 3 Mosey to wall.\u00a0 BTTW crawl to opposite end.\u00a0 [&hellip;]<\/p>\n","protected":false},"author":472,"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-21600","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Greenspan","date":"3\/23\/23","pax":"The Singing Cowboy (EC), Boomerang, Green Acres (EC), Starfish (EC Pacer), D-Day, Bam (EC), Argyle, Schlitz, Ziggy Starfish, Doublewide (EC), Root Canal, Burlap, Bevo, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21600","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21600"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21600\/revisions"}],"predecessor-version":[{"id":21602,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21600\/revisions\/21602"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21600"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21600"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21600"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}