{"id":22229,"date":"2023-07-07T09:18:52","date_gmt":"2023-07-07T13:18:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22229"},"modified":"2023-07-07T09:20:09","modified_gmt":"2023-07-07T13:20:09","slug":"you-guys-want-us-to-just-lift-the-car-for-you","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/07\/you-guys-want-us-to-just-lift-the-car-for-you\/","title":{"rendered":"\u201cYou guys want us to just lift the car for you?\u201d"},"content":{"rendered":"<p>7 plus 7 equals 14. Our theme for the day. It went like this:<\/p>\n<p><span style=\"font-weight: 400\">Warm O Rama with the usual.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Long way mosey to stage\u00a0<\/span><\/p>\n<p><strong>7-7-14 Arms<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">7 merkins\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">7 shoulder taps each shoulder<\/span><\/li>\n<li><span style=\"font-weight: 400\">14 merkins\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">7 jack reacher\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">7 Phelps<\/span><\/li>\n<li><span style=\"font-weight: 400\">14 jack reachers\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Repeat-O!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Mosey to benches up there\u00a0<\/span><\/p>\n<p><strong>7-7-14 Legs<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">7 right leg ups<\/span><\/li>\n<li><span style=\"font-weight: 400\">7 left leg ups<\/span><\/li>\n<li><span style=\"font-weight: 400\">14 alternate legs\u00a0 step ups<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">7 dips\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">7 irkins\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">14 dips<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Repeat-O!<\/span><\/p>\n<p><span style=\"font-weight: 400\">Mosey to the parking deck<\/span><\/p>\n<p><strong>7-7-14 Cardio<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">7 burpees<\/span><\/li>\n<li><span style=\"font-weight: 400\">Run length\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">7 burpees<\/span><\/li>\n<li>Run back<\/li>\n<li><span style=\"font-weight: 400\">14 squats\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Repeat-O!<\/span><\/p>\n<p><span style=\"font-weight: 400\">Down to the Coal Pit:<\/span><\/p>\n<p><strong>7-7-14 Core<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">7 LBC<\/span><\/li>\n<li><span style=\"font-weight: 400\">7 Penguins\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">14 LBC<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Repat-O!<\/span><\/p>\n<p><span style=\"font-weight: 400\">Now, repeat the whole circuit with just one set per stop.<\/span><\/p>\n<p><span style=\"font-weight: 400\">When we got back to the parking deck (already a crowd pleaser for more burpees), two young bucks were doing\u2026something with their Honda Fit down at the end. As I heard Toot say, \u201cWhatever, we\u2019ll go around them\u201d.\u00a0 As we got to the end, we realized they were trying to get a skateboard out from under the front tire. First thought they were dealing with a tire&#8211;no, not a tire. We didn\u2019t think to ask; Rubber Ducky just piped up with, \u201cYou guys want us to just lift the car for you?\u201d. I think they thought we were kidding. We were not. Short work of it, skateboard removed. With a quick \u201cYou guys should come to F3!\u201d we ran off to do the 14 squats and head on our way.<\/span><\/p>\n<p><span style=\"font-weight: 400\">I\u2019m a pretty creative guy, Guilford College was good enough to give me As in the two creative writing classes I took, but I really have no idea what could have led to this scenario. Theories welcomed.\u00a0<\/span><\/p>\n<p>Back to start for some extended Mary. Honestly, I loved that my shouting of the exercises could barely be heard over the conversations going on. That is really what it&#8217;s all about.<\/p>\n<p>And done.<\/p>\n<p>No prayers lifted, other than to note that 7\/7 is Bloodsports birthday, and today he turns 14, hence our theme. House Wobegon enjoyed some post-workout doughnuts, and he is already back asleep.<\/p>\n<p>Not to get all sappy, but bringing the 2.0 out occasionally and letting him get to know you guys has been nothing short of transformational. He is better off having other examples of men&#8217;s personalities, strengths, weaknesses, and examples to see. Thanks for being who you are.<\/p>\n<p>Posthole, the keys are under the front tire of a Mini Cooper outside F45; you guys will have to get them next week.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>7 plus 7 equals 14. Our theme for the day. It went like this: Warm O Rama with the usual. Long way mosey to stage\u00a0 7-7-14 Arms 7 merkins\u00a0 7 shoulder taps each shoulder 14 merkins\u00a0 &nbsp; 7 jack reacher\u00a0 7 Phelps 14 jack reachers\u00a0 &nbsp; Repeat-O! &nbsp; Mosey to benches up there\u00a0 7-7-14 Legs [&hellip;]<\/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":[1],"tags":[],"class_list":["post-22229","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Wobegon","date":"7-7-2023","pax":"Chick Flick, Dr. Toot, Post Hole, Rubber Ducky, Frostbite, Lambchop, Schlitz, Chubz, Bloodsport"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22229","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=22229"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22229\/revisions"}],"predecessor-version":[{"id":22231,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22229\/revisions\/22231"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22229"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22229"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22229"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}