{"id":21881,"date":"2023-05-02T10:40:33","date_gmt":"2023-05-02T14:40:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21881"},"modified":"2023-05-02T10:40:33","modified_gmt":"2023-05-02T14:40:33","slug":"the-old-is-made-new-at-the-estate","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/05\/the-old-is-made-new-at-the-estate\/","title":{"rendered":"The Old is Made New at The Estate"},"content":{"rendered":"<p>Five arrived in beautiful spring weather for a bootcamp at a resurrected AO.\u00a0 This is how it went down:<\/p>\n<p>Warmorama in upper parking lot.\u00a0\u00a0<strong>SSHs 20 <\/strong>IC; <strong>\u00a0ISTs<\/strong> 15 IC;\u00a0 <strong>Alternating Lunges<\/strong> 16 IC;\u00a0 <strong>Sun Gods<\/strong> (arm swirlie things) 10 IC switch directions; <strong>Running with scissors<\/strong> 20 IC;\u00a0 <strong>Raising Arizona<\/strong> 10 IC;\u00a0 <strong>Chilly Jacks<\/strong> 15 IC<\/p>\n<p>Mosey far end of lower field.\u00a0 Run with <strong>hands on head<\/strong>\u00a0to far tree line and back; then perform \u00a0<strong>15 Raising Arizonas.\u00a0 <\/strong>Then run with <strong>hands behind back<\/strong>\u00a0then perform \u00a0<strong>15 Chilly Jacks.\u00a0 <\/strong>Then run <strong>backwards, <\/strong>then perform 15 each <strong>side lunges<\/strong>.<\/p>\n<p>Run to bridge at bottom near entrance to rugby field for <strong>20 burpees<\/strong><\/p>\n<p>Run to bridge to Wake for <strong>20 merkins AND 20 squats<\/strong><\/p>\n<p>Run to front of big house for <strong>20 mountain climbers AND 20 LBCs<\/strong><\/p>\n<p>Run to grassy area behind greenhouses near fountain in garden <strong>for 20 partner pull-ups (5 each arm, each partner)<\/strong><\/p>\n<p>In that grassy lawn, <strong>reverse peloton with bear crawl and planking while not crawling <\/strong>the length of the lawn.<\/p>\n<p>Back to lower grassy area and grab a bench for <strong>15 dips and 15 derkins.<\/strong><\/p>\n<p>Back to end of lower grassy area for Pax\u2019s choice.\u00a0 Pick an exercise for the other pax to perform while you run to big tree and back.<\/p>\n<p>Starfish \u2013 boxcutters<\/p>\n<p>Wobegon \u2013 alternating shoulder tap plank<\/p>\n<p>Mutton \u2013 Freddie Mercuries<\/p>\n<p>Frostbite \u2013 monkey humpers<\/p>\n<p>Burlap \u2013 curtsy squats<\/p>\n<p>Bear crawl up steps to upper lot and find spot for Mary.\u00a0 LBCs, Low Dolleys followed by low flutters, Penguin Crunchs, and Mutton Crunches.<\/p>\n<p>&nbsp;<\/p>\n<p>COT &#8212;<\/p>\n<ul>\n<li>sign up to Q and help for Greenest on May 6 and 20 &#8212; see Starfish<\/li>\n<li>Spicoli has Q tomorrow at Conspiracy; Pax advised site Q Frostbite to have at the very least a warm-up ready.<\/li>\n<li>Prayers for aging mothers, recovering Pax, those grieving and those celebrating.<\/li>\n<li>YHC took us out.<\/li>\n<\/ul>\n<p>NMM<\/p>\n<ul>\n<li>No one commented on YHC&#8217;s ride when I arrived.\u00a0 So far, so good.<\/li>\n<li>The workout is mostly the same exercises (some re-named) from Aug 15, 2016, at The original Estate, according to the Word files in my F3 file at work.<\/li>\n<li>Raising Arizona is a name that YHC just gave the ab exercise that is performed on your six with legs out straight in the start of low dolley position.\u00a0 On 1, raise legs together to about 45 degrees off ground; on 2 spread your legs (old Rosalita move); on 3 bring them back together, still 45 degrees off ground; on the Q&#8217;s count, bring back to just off the ground together.<\/li>\n<li>The lower grassy area is not as grassy nor as flat as YHC recalls.\u00a0 Lots of weeks, long grass, and ruts from some type of heavy vehicle.\u00a0 Consequently, we were careful running and only two of us risk-takers ran backwards.\u00a0 Mutton was kind enough to call out pot holes and trees for YHC.<\/li>\n<li>\u00a0We took some unpaved routes to some of the locations to see more of the AO and to heighten the danger of injury.<\/li>\n<li>Starfish was out front on the runs where the path was paved and safe.<\/li>\n<li>The area in the front of the House is really nice and well lit.\u00a0 It also has a few features for dips.\u00a0 I recommend it to future Qs.<\/li>\n<li>When the partner pull-ups were called, Starfish quickly volunteered to be out, as we had an odd number.\u00a0 Actually, only the two risk takers (Frostbite and YHC) did those, while the other three did body weight exercises on their own.<\/li>\n<li>The bear crawl thing sucked.<\/li>\n<li>Wobegon was second to go at Pax&#8217;s Choice, called alternating shoulder taps, and then forgot to run for moment, as he was into the exercise already.<\/li>\n<li>The pax appreciated Frostbite calling Monkey Humpers, but not as much as the folks walking by appreciated it.<\/li>\n<li>Mary was fairly uneventful to YHC but I was either looking at the stars or closing my eyes &#8212; who knows what the others did?!?<\/li>\n<li>After the COT, YHC admitted that he had bought a new (used) car.\u00a0 The pax was worried about the implications to my psychological well-being.\u00a0 YHC will be drinking water at Coffeeteria for a while.<\/li>\n<li>Back in 2016, YHC was the first F Q and has files that listed the various workouts.\u00a0 As of November 2016, here is the list of workouts with locations and site Qs:<\/li>\n<\/ul>\n<table>\n<tbody>\n<tr>\n<td width=\"144\"><strong>Workout Name<\/strong><\/td>\n<td width=\"48\"><strong>Day <\/strong><\/td>\n<td width=\"150\"><strong>Location<\/strong><\/td>\n<td width=\"46\"><strong>Time<\/strong><\/td>\n<td width=\"106\"><strong>Site Q<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Village Idiocy<\/td>\n<td width=\"48\">Mon<\/td>\n<td width=\"150\">Clemmons Y<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Fingers<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">The Estate<\/td>\n<td width=\"48\">Mon<\/td>\n<td width=\"150\">Reynolda Village<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Bluto<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Run-N-Gun<\/td>\n<td width=\"48\">Mon<\/td>\n<td width=\"150\">Various<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Resistor<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Speed Trap<\/td>\n<td width=\"48\">Mon<\/td>\n<td width=\"150\">Various<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Mongoose<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">The Outhouse<\/td>\n<td width=\"48\">Mon<\/td>\n<td width=\"150\">Leinbach Park<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Red Eye<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Redline<\/td>\n<td width=\"48\">Tue<\/td>\n<td width=\"150\">Hanes Park<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Peacemaker<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Parliament<\/td>\n<td width=\"48\">Tue<\/td>\n<td width=\"150\">Southwest Elementary<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Harden<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Flatline<\/td>\n<td width=\"48\">Tue<\/td>\n<td width=\"150\">1<sup>st<\/sup> Pres<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Beverly<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Conspiracy<\/td>\n<td width=\"48\">Wed<\/td>\n<td width=\"150\">Hanes Park<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">MIB<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Mayhem<\/td>\n<td width=\"48\">Wed<\/td>\n<td width=\"150\">Meadowlark Elem<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Splash<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Bells-n-Whistles<\/td>\n<td width=\"48\">Wed<\/td>\n<td width=\"150\">Reagan High<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Cobra<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">The Rock Quarry<\/td>\n<td width=\"48\">Thu<\/td>\n<td width=\"150\">Speas Elementary<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Short Sale<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Outcasts<\/td>\n<td width=\"48\">Thu<\/td>\n<td width=\"150\">Bolton Park<\/td>\n<td width=\"46\">2000<\/td>\n<td width=\"106\">Hand Truck?<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Workout in a Bag<\/td>\n<td width=\"48\">Thu<\/td>\n<td width=\"150\">various<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Lysol<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Sam Slam<\/td>\n<td width=\"48\">Thu<\/td>\n<td width=\"150\">Samaritan Inn<\/td>\n<td width=\"46\">1745<\/td>\n<td width=\"106\">Goofy<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Broga(?)<\/td>\n<td width=\"48\">Thu<\/td>\n<td width=\"150\">various<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Drano<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Tractors<\/td>\n<td width=\"48\">Fri<\/td>\n<td width=\"150\">Hanes Park<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Goose<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">OGs (Other Guys)<\/td>\n<td width=\"48\">Fri<\/td>\n<td width=\"150\">Hanes Park<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Chomper<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Urban Assault<\/td>\n<td width=\"48\">Fri<\/td>\n<td width=\"150\">First Pres<\/td>\n<td width=\"46\">0530<\/td>\n<td width=\"106\">Skillet<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Dawg Pound<\/td>\n<td width=\"48\">Sat<\/td>\n<td width=\"150\">Tanglewood<\/td>\n<td width=\"46\">0630<\/td>\n<td width=\"106\">Road Apple<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Impossible Situation<\/td>\n<td width=\"48\">Sat<\/td>\n<td width=\"150\">Hanes Park<\/td>\n<td width=\"46\">0700<\/td>\n<td width=\"106\">Van Gogh<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Purgatory<\/td>\n<td width=\"48\">Sat<\/td>\n<td width=\"150\">Speas Elem<\/td>\n<td width=\"46\">0700<\/td>\n<td width=\"106\">BAM<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">The Racket<\/td>\n<td width=\"48\">Sun<\/td>\n<td width=\"150\">New Sherwood<\/td>\n<td width=\"46\">Var.<\/td>\n<td width=\"106\">Starfish(?)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Note that several site Qs have moved away or moved on.<\/p>\n<p>Thought you would enjoy the history.<\/p>\n<p>Glad to have been with these great guys this morning.<\/p>\n<p>Peace,<\/p>\n<p>Burlap<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Five arrived in beautiful spring weather for a bootcamp at a resurrected AO.\u00a0 This is how it went down: Warmorama in upper parking lot.\u00a0\u00a0SSHs 20 IC; \u00a0ISTs 15 IC;\u00a0 Alternating Lunges 16 IC;\u00a0 Sun Gods (arm swirlie things) 10 IC switch directions; Running with scissors 20 IC;\u00a0 Raising Arizona 10 IC;\u00a0 Chilly Jacks 15 IC [&hellip;]<\/p>\n","protected":false},"author":204,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,75],"tags":[],"class_list":["post-21881","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-estate"],"acf":{"q":"Burlap","date":"02 May 2023","pax":"Frostbite (WB), Wobegon, Starfish (median), Mutton, and Burlap (WD and QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21881","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\/204"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21881"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21881\/revisions"}],"predecessor-version":[{"id":21884,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21881\/revisions\/21884"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21881"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21881"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21881"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}