{"id":22650,"date":"2023-10-19T19:44:54","date_gmt":"2023-10-19T23:44:54","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22650"},"modified":"2023-10-19T19:44:54","modified_gmt":"2023-10-19T23:44:54","slug":"5-for-10-4-x-3-at-mayhem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/10\/5-for-10-4-x-3-at-mayhem\/","title":{"rendered":"5 for 10-4 x 3 at Mayhem"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">YHCs continued obsession with date themes continues. No history, no Wikipedia searches, just stick to rep counts around the numerical date. Simple yet effective. This time it fell on YHCs usually day of rest, and 10\/4 made it easy to implement!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to the top of\u00a0 the Hill to Nowhere<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IST x 15 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 Shelter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10-4 v 1<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Erkins x 10 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Mosey the .2 mile loop<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Repeato x 20, 30, 40 reps &amp; mosey<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10-4 v 2<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Squats Potty x 10 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Mosey the .2 mile loop<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Repeato x 20, 30, 40 reps &amp; mosey<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10-4 v 3<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">American Hammers x 40 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Mosey the .2 mile loop<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Repeato x 30, 20, 10 reps &amp; mosey<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Nut Punch<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bear Crawl length of Parking lot<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return rocks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fin!<\/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 &#8211; 4 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;\">YHC talked again about Emma Hemphill and took us out<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strong crew this morning, there was much MC from the get go!<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Workout stats: 100 Erkins, 100 Squatty Potty\u2019s, 100 American Hammers, 1 long bear crawl, 3 miles.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Was looking like it\u2019d be a Clydesdale beatdown with YHC, Dr Toot, and Workbench the only ones there for a bit UNTIL\u00a0 Adobe and Cruiser rolled in right before 0530.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cruiser\u2019s Beast training is paying off big time, as he\u2019s leading the pace on most things these days.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Workbench\u2019s half marathon training is also paying off! #ClydesdalesUnite<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The two of them inspired YHC to add a jailbreak\/sprint on the straightaway of our loop, which definitely made this workout twice as difficult for YHC.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Root Canal begrudgingly jailbroke at his own pace &#8211; which really wasn\u2019t too far behind<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adobe modified with some extra abs and kept it moving between laps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">We counted down with the American Hammers to ensure we maximized our reps, but that wasn\u2019t necessary<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">We did stop short on the last lap so we could bear crawl to the starting point, and it was glorious.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks for the opportunity to lead, Workbench. Enjoyed your company, as well as the 3 other fine gentlemen who posted!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">VG<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHCs continued obsession with date themes continues. No history, no Wikipedia searches, just stick to rep counts around the numerical date. Simple yet effective. This time it fell on YHCs usually day of rest, and 10\/4 made it easy to implement! &nbsp; Warm-o-rama SSH x 15 IC Mosey to the top of\u00a0 the Hill to [&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-22650","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Van Gogh","date":"10\/4\/2023","pax":"@Workbench, @Adobe, @cruiser (WB), @dr. toot (WD), @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22650","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=22650"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22650\/revisions"}],"predecessor-version":[{"id":22651,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22650\/revisions\/22651"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22650"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22650"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22650"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}