{"id":22401,"date":"2023-08-18T09:35:10","date_gmt":"2023-08-18T13:35:10","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22401"},"modified":"2023-08-18T09:35:10","modified_gmt":"2023-08-18T13:35:10","slug":"a-sweaty-sendoff","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/08\/a-sweaty-sendoff\/","title":{"rendered":"A Sweaty Sendoff"},"content":{"rendered":"<p>Getting closer to that autumnal equinox, but mugginess still prevails on the asphalt of downtown Dashtown.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, \u00a0Down\/Upward Dog stretches, Abe Vigodas, Cherry Pies<\/p>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>Mosey to bridge on Longbranch Trail.\u00a0 Partner up:\u00a0 Partner A performs reps AMRAP while partner B runs to other end of the bridge and back.\u00a0 Then flip-flop.<\/p>\n<p>Exercises:<\/p>\n<ul>\n<li>Dive Bombers<\/li>\n<li>Lt. Dans<\/li>\n<li>Cobra Crunches<\/li>\n<li>SSHs<\/li>\n<\/ul>\n<p>Then, mosey back close to the launch point on corner of 4<sup>th<\/sup> and Patterson.\u00a0 Merkins, Squats, LBCs all x 5.\u00a0 Then run counter-clockwise around the Bailey Park and Biotech blocks adding 5 reps at each corner.\u00a0 Upon reaching corner of Patterson &amp; E 6<sup>th<\/sup> Street, reverse course dropping 5 reps at each corner.\u00a0 Upon returning to 4<sup>th<\/sup> &amp; Patterson, repeato (crowd pleaser)!\u00a0 That resulted in a total of 100 reps of each exercise.<\/p>\n<p>That took us to time and we made the short jaunt down Patterson back to launch (without reversing course around the blocks).\u00a0 ~2.5 miles in total covered.<\/p>\n<p>Finished.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>The pax thought that it was going to be a 20-minute workout morning when we ventured back so closely to launch for the \u201caround the blocks\u201d portion. Glad we had the hill on Vine Street to run up, else one might think downtown was flat!<\/li>\n<li>Post Hole, in addition to running the long site-Q race for 3+ years, got in <em>The Burns<\/em><sup>TM<\/sup> EC route pre-beatdown. Thank you, brother, for your steadfastness in the role.<\/li>\n<li>YHC gave Bravo the option of getting out of bed at 0500 and is proud of him for getting up early on his last Friday of summer.<\/li>\n<li>Good to see Hop and thankful for his service in helping Knoxville over the past week(?) as well as his intel on the situation in Hawaii.<\/li>\n<li>Rubber Ducky and Spicoli were having a great conversation about RD\u2019s potential work changes and supply chain constraints. \u00a0 Thankful also for Spicoli keeping Bravo company up the Vine Street hill.\u00a0 No Man Left Behind.<\/li>\n<li>Frost Bite has never seen <em>Thank You for Smoking <\/em>(neither has YHC), but he has read <em>Barbarians at the Gate <\/em>(great book). There did not seem to be any animosity towards Bravo for taking the WB crown for the morning.\u00a0 He\u2019s also of the opinion that the Braves are peaking too early.\u00a0 Paging Burns for his thoughts.<\/li>\n<li>Wobegon has not sued YHC for plagiarism (yet) for \u201cadapting\u201d his routine from the Estate on Tuesday with the \u201caround the blocks\u201d portion of our workout. The Nantan was gracious as ever.<\/li>\n<\/ul>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Post Hole is officially off-duty from being Site-Q of Urban Assault. The Q calendar is full through the end of the year.\u00a0 We need someone to step up!<\/li>\n<li>GreenNest is tomorrow. Bam is Qing.\u00a0 See Slack.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<p>Devastation of infrastructure and lives in Knoxville, TN, and Hawaii.<\/p>\n<p>YHC took us out expressing thanks to the Sky-Q for being able to do hard physical things and asked that we might be strengthened and equipped to tackle the hard mental and emotional things that await us throughout the remainder of the day.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Getting closer to that autumnal equinox, but mugginess still prevails on the asphalt of downtown Dashtown. Warmarama: SSHs, \u00a0Down\/Upward Dog stretches, Abe Vigodas, Cherry Pies The Thang Mosey to bridge on Longbranch Trail.\u00a0 Partner up:\u00a0 Partner A performs reps AMRAP while partner B runs to other end of the bridge and back.\u00a0 Then flip-flop. Exercises: [&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":[91],"tags":[],"class_list":["post-22401","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"","date":"8\/18\/23","pax":"Frost Bite, Post Hole, Spicoli (WD), Hop, Bravo (WB), Wobegon, Rubber Ducky, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22401","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=22401"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22401\/revisions"}],"predecessor-version":[{"id":22402,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22401\/revisions\/22402"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22401"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22401"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22401"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}