{"id":2237,"date":"2017-08-26T16:21:45","date_gmt":"2017-08-26T16:21:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2237"},"modified":"2017-08-26T16:21:45","modified_gmt":"2017-08-26T16:21:45","slug":"a-fia-esque-workout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/08\/a-fia-esque-workout\/","title":{"rendered":"A FiA-esque Workout"},"content":{"rendered":"<p><b>Warm-o-rama.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">SSH x 20 IC (because I think it\u2019s a rule that every workout needs to start with SSH)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mountain Climbers x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Hillbillies x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Abe Vigodas x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Arm Destroyer (hold it) x 25 IC<\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">forward arm circle<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">backward arm circle<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">jack reachers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">moroccan night clubs<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">seal clap<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">air clap<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">The PAX were getting restless and we had places to go &#8230;<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Beatdown<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Mosey to Corpening Plaza.<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400\">PAX divide into 4 groups and then spread to the corners. \u00a0Groups at corners 2, 3, and 4 do exercises until the group from the previous one relieves it.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Corner 1: 20 burpees<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Corner 2: WWII AMRAP<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Corner 3: carolina dry docks AMRAP<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Corner 4: squats AMRAP<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Mosey to Merschel Plaza.<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">teeter totter x 15 OYO<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">bear crawl up poop hill<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">rapid fire (PAX respond with number with Q says \u201cdown\u201d) &#8212; no rest<\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">25: dips, irkins, jack reachers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20: dips, irkins, jack reachers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">15: dips, irkins, jack reachers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">10: dips, irkins, jack reachers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">5: dips, irkins, jack reachers<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Mosey to Winston Square Park.<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400\">Blackjack. \u00a0Do 1 merkin at center stage and 20 LBCs at top of stairs.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Increase merkins to 20 and decrease LBCs to 1.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Mosey back to Launch Point.<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400\">Mary<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">heels to heaven x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">low dolly x 12 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The class was rowdy and the students took advantage of the substitute, so we decided to end at 6:15.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>Circle of Trust:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">YHC took us out.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Today\u2019s Q\u2019s Random Musings:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The PAX were not thrilled at the Q\u2019s superior cadence abilities. \u00a0In fact, YHC thinks that Thistle tried to revolt by doing \u2026 well, it\u2019s unclear what exactly Thistle was doing during the Arm Destroyer portion of the program.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Palin expressed his love for the Q many times over the course of 45 minutes.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">More than once, a member of the PAX was thankful that he checked the Q calendar (the joke was on him as YHC was a substi-Q).<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">YHC definitely appreciates the homebrew education that Root Canal was able to espouse. \u00a0Side note: clearly the beatdown was not difficult enough for him as he was able to speak often.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cobains to DQ for the completely not-shoulder-friendly workout. \u00a0The man smartly modified when necessary.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Since Mutton is such a silent assassin and does not often run his mouth (like some unnamed MC\u2019ing PAX), is anyone else concerned what goes on in his head? \u00a0Is he secretly planning to take out the Qs he doesn\u2019t like?<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Not only does Thistle have trouble with sequential counting to 3 (i.e. cadence), but he struggles with adding one to the previous number during other\u2019s cadence.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">YHC decided not to use the parking deck for pullups because Palin was complaining about Mesothelioma and had James Sokolove on speed dial. \u00a0Watching too much late night TV commercials, Palin?<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The PAX were super duper disappointed when the Blackjack portion of the program was Omaha\u2019d for time. \u00a0Much grumbling ensued and many FiA comments were directed towards the Q.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lots of RESPECT this morning.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Announcements:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Something called Shmedfest is on Saturday. \u00a0Thanks for the last minute notice, Plunger.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sufferfest on Saturday morning. \u00a0Birthday Murphday at 6:00. \u00a090 minute convergence at HP at 7:00.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Give2Give Campaign. \u00a0Other regions are catching us!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Prayers:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">God for the cooler weather.<\/span><\/li>\n<li style=\"font-weight: 400\"><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Sorry Toe Tag, YHC dropped the keys out there somewhere during the super slow cadence. \u00a0Hope you have a spare set.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-rama. SSH x 20 IC (because I think it\u2019s a rule that every workout needs to start with SSH) Mountain Climbers x 20 IC Hillbillies x 20 IC Abe Vigodas x 20 IC Arm Destroyer (hold it) x 25 IC forward arm circle backward arm circle jack reachers moroccan night clubs seal clap air clap [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-2237","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Zima","date":"8\/25\/17","pax":"Drama Queen, Root Canal, Palin (WB), Thistle (WD), Mutton, Zima (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2237","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2237"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2237\/revisions"}],"predecessor-version":[{"id":2238,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2237\/revisions\/2238"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2237"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2237"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2237"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}