{"id":22727,"date":"2023-11-08T20:07:20","date_gmt":"2023-11-09T00:07:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22727"},"modified":"2023-11-08T20:07:20","modified_gmt":"2023-11-09T00:07:20","slug":"7x11-on-11-7","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/11\/7x11-on-11-7\/","title":{"rendered":"7&#215;11 on 11\/7"},"content":{"rendered":"<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">11 is a special number in F3 Winston Salem. So why not blow it up times 7!? YHC has a habit of not trying to get creative for workouts; \u201cIf it ain\u2019t broke don\u2019t fix it,\u201d after all! But for today, let\u2019s try a new play on 11s, and hope the PAX have fun playing along!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>Warm-o-rama<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up ahead of time, but just in case Spicoli is late\u2026<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mostly to three corners:<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12 SSH IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12 Bootstrap Squats IC DC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12 Plank Jacks IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to parking deck.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>The Thang<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">11&#215;7<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">All 2nd Street side stops, start at 10 reps, count down to 1<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Stop 1 &#8211; Pull ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Stop 3 &#8211; Squat Jumps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Stop 5 &#8211; American Hammer<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">All 3rd Street side stops, start at 1 rep count up to 10<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Stop 2 &#8211; Merkins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Stop 4 &#8211; Monkey Humpers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Stop 6 &#8211; Mountain Climbers<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Stop 7 = 11 burpees every time<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Run down stairs to restart at stop 1<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Run up the deck from stop 1 to 7 changing rep count along the way.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><b>Mary<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No time, finished at 6:15:40 (still \u201con time\u201d in YHCs book)!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>CoT<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">F3WS Christmas Dinner on Wednesday, 12\/13 at 6pm @ Bar Nola. No cover. Buy your own drinks. Can bring your own food.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep an eye out for updates on the F3WS 10 year anniversary in January.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayers for Toe Tags family<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC Took us out giving thanks<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>NMM<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">#TClaps men, this one sucked. The goal was to channel the classic \u201cnon-stop\u201d movement Flatline beatdown. So while the reps were a bit on the lower side (330 would have been the total if we finished), we got over 3 miles in the parking deck from our 8 trips up!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Great to see Toe Tag out in the gloom! He\u2019s been busy off running ultra\u2019s. The running format certainly was right up his alley today.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lambchop, however, did not much care for the high running format of today. His watch reported a total distance of 3.5 miles, \u201cThat can\u2019t be right\u2026\u201d, he said aloud.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zima combined forces with Lambchop to try and trigger YHC by asking \u201chow many\u201d at every station . YHC just responded by yelling \u201cthis is flatline\u201d in the fastest and most annoying manner could think of.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Speaking of Zima, YHC was channelling his inner Zima by also going sleeveless. It felt freeing!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Opposite end of the sleeveless spectrum was Bevo wearing his tights. So was Dr. Toot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dr. Toot was hustling the whole morning. He was the only PAX focused solely on that classic Flatline 1st F.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frostbite told YHC it was a good thing we used the stairs instead of running down as YHC originally alluded to. Totally agree with our youthful Redwood, we would have only gotten like three laps in. The original plan was to do reps running up and down, but the requirement of 7 stations meant the first one would have to be done twice in a row, and all been very confusing.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frostbite kept at it, pushing right up until 6:14 when we swept the course.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drip, Toe Tag, and Bevo stuck together for the most part until YHC caught up with them. Drip appeared to be sandbagging though sh he pulled away from YHC on the straight away to the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When this plan came together, it was in the 30s, so the parking deck seemed like a good idea. Lambchop pointed out how we were spending a beautiful morning in the parking deck! YHC blames NC fall weather\u2026<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Not sure if we\u2019ll do this format again. The rep count was a little low for YHC, and would rather run back down instead of taking the stairs. The requirement (in YHCs mind) of doing a play on 11s is the cause of that. It was fun to try something new, and YHCs heart rate was in the red zone for 50% so that\u2019s pretty good overall! I appreciate the PAX trying something different, and playing along. Thanks for the keys, Chick Flick, you were missed!!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">VG<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>11 is a special number in F3 Winston Salem. So why not blow it up times 7!? YHC has a habit of not trying to get creative for workouts; \u201cIf it ain\u2019t broke don\u2019t fix it,\u201d after all! But for today, let\u2019s try a new play on 11s, and hope the PAX have fun playing [&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":[79],"tags":[],"class_list":["post-22727","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Van Gogh","date":"11\/7\/2023","pax":"@Zima, @Bevo, @Drip, @Lamb Chop, @toetag (Kotters!), @dr. toot (WD), @Frostbite (WB), @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22727","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=22727"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22727\/revisions"}],"predecessor-version":[{"id":22728,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22727\/revisions\/22728"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22727"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22727"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22727"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}