{"id":22839,"date":"2023-12-11T10:41:01","date_gmt":"2023-12-11T14:41:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22839"},"modified":"2023-12-11T10:41:24","modified_gmt":"2023-12-11T14:41:24","slug":"are-you-tired-of-me-yet","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/12\/are-you-tired-of-me-yet\/","title":{"rendered":"Are You Tired of Me Yet?"},"content":{"rendered":"<p>I feel like I have been Q&#8217;ing quite a bit and must admit I am not as creative with the themes as my father.\u00a0 @Green Acres even stated that &#8220;we just had you Q a few weeks ago here&#8221;<\/p>\n<p>Yes, you would be correct!<\/p>\n<p>@Rubber Ducky volunteered me for today&#8217;s workout. And didn&#8217;t tell me! Good thing I checked the calendar and devised a plan quickly late last night.<\/p>\n<p>Yesterday&#8217;s weather made me nervous for what today would bring, but it stayed dry and the windchill wasn&#8217;t too bad. I was overdressed, for sure.<\/p>\n<p>It went something like this:<\/p>\n<p><span style=\"text-decoration: underline\"><strong>Waramarama<\/strong><\/span><\/p>\n<p><em>@CP historically runs late so I thought of going ahead and doing some arm warmups before he arrived, but I figured he would enjoy getting warmed up his way<\/em>.<\/p>\n<ul>\n<li>SSH (20 x IC)<\/li>\n<li>IST (10 x IC)<\/li>\n<li>Abe Vigoda (6 x IC)<\/li>\n<li>CP&#8217;s Forward\/Backwards (10 x IC)<\/li>\n<li>OH Press (aka Jack Reachers) (10 x IC)<\/li>\n<li>Moroccan Night Clubs (10 x IC)<\/li>\n<li>Seal Claps for @Palin (10 x IC)<\/li>\n<li>Copperhead Squats (10 x IC)<\/li>\n<\/ul>\n<p>Almost lost the PAX with all the warm ups. I am a #Redwood and can do what I want. <strong><span style=\"color: #ff0000\">My name is printed on a shirt, bolded and in red<\/span><\/strong>.<\/p>\n<p><em>Long mosey to Blocks. Luckily, I got there early enough to unlock the blocks ahead of time to save from being accused of TIMEWASTING!<\/em><\/p>\n<p><span style=\"text-decoration: underline\"><strong>Th<\/strong><\/span><span style=\"text-decoration: underline\"><strong>e Thang #1:<\/strong><\/span><\/p>\n<p><em>Block Sprints: 15 reps of exercise called, sprint to end of parking lot (although I initially said to the last parking space&#8230; but @Zima and @Palin didn&#8217;t listen (surprised?) and set the standard), repeato with 10 reps, and then 5 reps. Then move onto next exercise<\/em><\/p>\n<p>Exercises were:<\/p>\n<ul>\n<li>Curls (for the girls)<\/li>\n<li>Squats<\/li>\n<li>Calf Raises<\/li>\n<li>Chest Presses (on your back &#8212; so maybe it&#8217;s bench press?)<\/li>\n<li>Block Swings (Like KB Swings, but with a block)<\/li>\n<\/ul>\n<p><em>This got the heartrate up and warmed everyone up.\u00a0 One layer was shed by YHC.<\/em><\/p>\n<p><em>Slow Mosey to Benches<\/em><\/p>\n<p><span style=\"text-decoration: underline\"><strong>The Thang #2:<\/strong><\/span><\/p>\n<p><em>7 Layers of Dip<\/em><\/p>\n<ul>\n<li>10 Dips || 10 R Leg Step Ups<\/li>\n<li>10 Dips || 10 Derkins<\/li>\n<li>10 Dips || 10 L Leg Step Ups<\/li>\n<li>10 Dips || 10 Carolina Dry Docks<\/li>\n<li>10 Dips || 10 Squatty Pottys<\/li>\n<li>10 Dips || 10 Irkins<\/li>\n<li>10 Dips || 10 Burpees<\/li>\n<\/ul>\n<p><em>Mosey to Launch via short way.\u00a0 Yes, calling out all Short Pax in the process @Zima &amp; @Cherry Pie<\/em><\/p>\n<p><span style=\"text-decoration: underline\"><strong>The Thang #3:<\/strong><\/span><\/p>\n<p><em>4 Corners<\/em><\/p>\n<p>YHC originally had this on the track and for a longer extended amount of time but didn&#8217;t get to much of it. It was supposed to be at each corner of track do the following, laddering&#8230; but instead it was static and just 1 set each time.<\/p>\n<ul>\n<li>15 Merkins<\/li>\n<li><del>15 Merkins,<\/del> 15 Jump Squats<\/li>\n<li><del>15 Merkins, 15 Jump Squats,<\/del> 15 Reverse Lunges (DC)<\/li>\n<li><del>15 Merkins, 15 Jump Squats, 15 Reverse Lunges,<\/del> 15 Freddie Mercs<\/li>\n<li><del>15 Jump Squats, 15 Reverse Lunges, 15 Freddie Mercs<\/del><\/li>\n<li><del>15 Reverse Lunges, 15 Freddie Mercs<\/del><\/li>\n<li><del>15 Freddie Mercs<\/del><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>Mary<\/strong><\/span><\/p>\n<p>Low Flutter (15 x IC)<\/p>\n<p>Low Dolly (15 x IC)<\/p>\n<p>Mutton Crunches (10 x IC, each side)<\/p>\n<p>Cobra Crunches (10 x IC)<\/p>\n<p>@Cherry Pie chose V-Ups (20 OYO) to finish us off. Sorry! No time for Huck Merkins. @Green Acres was not chosen for a reason&#8230;<\/p>\n<p>TIME!<\/p>\n<p><span style=\"text-decoration: underline\"><strong>NMM<\/strong><\/span><\/p>\n<ul>\n<li>1.71 miles covered today. Strong work by all<\/li>\n<li>@Zima vehemently hates Carolina Dry Docks solely because we don&#8217;t do them like him.\u00a0 Supposedly, we have the wrong form?\n<ul>\n<li>This led to lots of discussions about him making up his own exercises that also no one knows how to do.\u00a0 Work on your cadence, first, buddy!<\/li>\n<\/ul>\n<\/li>\n<li>@Boomerang and @Green Acres followed the rules by only running to the last parking spot in Thang #1. &#8220;I do not go against the Q&#8221; &#8211; @Boomerang<\/li>\n<li>Conversations surrounded that at F3WS Christmas Party there should be awards for &#8220;Worst Workout of the year&#8221;\n<ul>\n<li>Led to discussions on does &#8220;worst&#8221; mean worst-planned, worst as in easiest (according to @Cherry Pie Broga would constitute a bad workout in disguise), worst as in bringing the most pain<\/li>\n<li>Original intent was worst as in bring the most pain &#8212; @Zima probably holds the top spot in my mind after the #WIB in the pouring rain this spring.<\/li>\n<\/ul>\n<\/li>\n<li>Lots of chatter boxes in today&#8217;s crowd, but @Wooly Bugger was the silent assassin out front for majority of the beatdown. Nice to meet you this AM!\n<ul>\n<li>I feel proud for keeping everyone on track and getting through most of the workout without any major diversions.<\/li>\n<\/ul>\n<\/li>\n<li>@Green Acres RIRO and showed up on time. @Cherry Pie RIRO but was late. You do with that info as you wish.<\/li>\n<li>@Palin still is a bad counter for being a pharmacist.<\/li>\n<li>Lots of this workout was combo between previous ones done by @Burns and our Nan @Wobegon.\u00a0 Told you I am not creative!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><strong>Prayers<\/strong><\/span><\/p>\n<ul>\n<li>Aging Parents of all ethnicities but particularly the ones of Asian descent<\/li>\n<li>@Green Acres SIL who fell and hurt her hip, and then his BIL broke his shoulder a few weeks later.<\/li>\n<li>@Giles and his Family<\/li>\n<li>All the unspoken<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>Announcements<\/strong><\/span><\/p>\n<ul>\n<li>@Palin has #Purgatory on Saturday.\u00a0 Be warned he is preparing a 5 mile route for all the old folks due to @Undertow&#8217;s trickery<\/li>\n<li>F3WS Christmas Party THIS WEDNESDAY @6pm at Bar Nola<\/li>\n<\/ul>\n<p>YHC took us out and am grateful for each of you.<\/p>\n<p>Frostbite<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I feel like I have been Q&#8217;ing quite a bit and must admit I am not as creative with the themes as my father.\u00a0 @Green Acres even stated that &#8220;we just had you Q a few weeks ago here&#8221; Yes, you would be correct! @Rubber Ducky volunteered me for today&#8217;s workout. And didn&#8217;t tell me! [&hellip;]<\/p>\n","protected":false},"author":538,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,145,1],"tags":[],"class_list":["post-22839","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne","category-uncategorized"],"acf":{"q":"","date":"","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22839","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\/538"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22839"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22839\/revisions"}],"predecessor-version":[{"id":22840,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22839\/revisions\/22840"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}