{"id":22137,"date":"2023-06-14T17:47:27","date_gmt":"2023-06-14T21:47:27","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22137"},"modified":"2023-06-14T17:47:27","modified_gmt":"2023-06-14T21:47:27","slug":"rocky-tops-and-square-foil-packages","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/06\/rocky-tops-and-square-foil-packages\/","title":{"rendered":"Rocky Tops and Square Foil Packages"},"content":{"rendered":"<p>YHC is a fan of Mayhem. Both the AO and injecting chaos into regularly scheduled beatdowns. Even more chaos was added by mixing in 4 young PAX today. Mayhem is where YHC first introduced F3WS to the Rock Crawl. It almost feels wrong to NOT have it included when YHC Qs&#8230; today was no exception. Throw in the fact that school was out and the entrance road was fair game, a plan was afoot!<\/p>\n<p><b>Warm-o-rama\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mission Statement \/ Core Principles!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IST x 14 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH x 14 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">AV x 6 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">WHTC x 8 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">CHS x 14 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to Rock Pile<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Select a Challenging rock<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Carry to first island in parking lot<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rock Crawl to second island\u00a0 (15 parking spots)<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">American Hammers til the 6 is up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Thrusters x 20<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Run to the Top of the Hill to Nowhere<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">American Hammers til the 6 is up, then x 20 IC<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey over to entrance road<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lightpole burpee ladder<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Run from start down to first pole, 10 burpees, run back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Repeato to 2nd &#8211; 5th light poles (50 burpees total)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">American Hammers til the 6 is up<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curls x 30<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rock Crawl to starting island\u00a0 (15 parking spots)<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">American Hammers til the 6 is up<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tyson crawl to last island (Leave your rock)<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bear crawl with Mike Tyson at every line<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">American Hammers til 6 is up, then x 20 IC<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Run to the Top of the Hill to Nowhere<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">American Hammers til 6 is up, then x 20 IC<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Run down to second island<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpee Bear Crawl aka Bear Pee back to first island (where our rocks are)<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bear Crawl with Burpee at every line<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">American Hammers til 6 is up, then x 20 IC<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rock Crawl to second island<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return rocks<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The Thistle (timed plank with 1, 2 [right leg up], 3 [left leg up], 4, 5, 6 merkins)<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayers for Hansel\u2019s Cousin\u2019s 4 year old battling lymphoma<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayers for PAX with kids out of school<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayers for PAX with aging parents<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC took us out lifting up prayers and giving thanks<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">1.5 miles traversed in total, with some long runs, and some long bear crawls<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">4 very young PAX joined us this morning, as either some kind of punishment for bad behavior at the start of summer, or a clever method of getting them to sleep most of the day. Either way, these young gentlemen performed admirably!<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">YHC and Hansel managed to chase down Recess on the first run up the Hill To Nowhere\u2026 we both regretted it.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Speaking of regret\u2026 Hansel and Cruiser both picked up boulders from the rock pile. Cruisers Thrusters were half his normal speed (but still faster than the average PAX), and I\u2019ve nver seen Hansel so close to death after the last rock crawl. Great push gentlemen!<\/span><\/li>\n<li><span style=\"font-weight: 400;\">One of the younger PAX discovered on the ground an unopened, square shaped, foil wrapped object with a circle in it. This object is not something the young PAX would be familiar with yet, but they were quick to ask questions about it and then attempt to open it before being stopped and told to put it down. Was a very stressful, comical, and distracting event for the Q.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Subfloor was confused by YHCs description that this workout would be a journey and not a repeating beatdown\u2026 which was a poor description. #QFail. The Q meant to say we were going to be doing a long sequence of events, rather than just repeat a few things over and over before moving on, which was true because we did travel all over in between repeated exercises groups.<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">YHC reminded Splash of a beatdown he attended years ago where YHC was Qing and had PAX doing burpees along the entrance road. He wasn\u2019t fond of it then, and didn\u2019t seem fond of it today. Though, YHC will tell you he hasn\u2019t lost a step in the years between!<\/span>\n<ul>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">For the uninitiated, a rock crawl is bear crawl while alternating arms to push a rock in front of you. It is a last resort modification to put both hands on the rock and \u201cslide\u201d it.<\/span><\/li>\n<\/ul>\n<\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Animal was literally laying on the ground and pretending to sleep after Mary.<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">White Claw and Jolly Rancher worked through most of the beatdown today and have progressed significantly since the last time YHC saw them post.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Workbench, being the great site Q that he is, texted YHC a friendly reminder on Tuesday morning about Qing. #Leadership #GoogleAndSlackBrokeTheAutoPreBlast<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\"><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks for the keys, Workbench, YHC carefully slid them under the discarded square foil package in the parking lot.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">VG<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC is a fan of Mayhem. Both the AO and injecting chaos into regularly scheduled beatdowns. Even more chaos was added by mixing in 4 young PAX today. Mayhem is where YHC first introduced F3WS to the Rock Crawl. It almost feels wrong to NOT have it included when YHC Qs&#8230; today was no exception. [&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-22137","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Van Gogh","date":"06\/14\/2023","pax":"@recess, @animal, @cruiser, @whiteclaw, @jollyrancher, @Zima, @Subfloor, @Workbench, @Hansel, @Splash (WD), @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22137","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=22137"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22137\/revisions"}],"predecessor-version":[{"id":22138,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22137\/revisions\/22138"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22137"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22137"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22137"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}