{"id":23219,"date":"2024-03-01T12:16:14","date_gmt":"2024-03-01T16:16:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23219"},"modified":"2024-03-01T12:16:14","modified_gmt":"2024-03-01T16:16:14","slug":"it-pays-to-be-a-winner","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/03\/it-pays-to-be-a-winner\/","title":{"rendered":"It pays to be a winner"},"content":{"rendered":"<p>It was a chilly 38 degree morning on the first day of March in the year of our Lord 2024.\u00a0 YHC had gotten up early to roll downtown to see a route by which we could get a few miles in, along with multiple rounds of body weight calisthenics.\u00a0 I passed Lamb Chop at the light on Main Street headed to Bailey Park.\u00a0 I pulled up and got out.\u00a0 After speaking to him and all the vomiting (looking for Buicks) he had done this past week, I decided against the initial grueling beatdown I had planned.\u00a0 So time to step back and punt.<\/p>\n<p>Warm \u2013 O \u2013 Rama \u2013<\/p>\n<p>SSH, Abe, Phelps, Seal Claps, Troopers, Hilly Billy\u2019s and some other time wasters just to piss of Zima.<\/p>\n<p>The Thang:<\/p>\n<p>Mosey to the Coal Pit \u2013 Decide against and mosey to the Deck.<\/p>\n<p>Round 1 \u2013 Partner up<\/p>\n<ul>\n<li>10 Merkins \u2013 20 Burpees while other partner <u>sprints <\/u>to the end and back<\/li>\n<li>10 Merkins \u2013 20 Squats same sprinting<\/li>\n<li>10 Merkins \u2013 20 Monkey Humpers \u2013 same sprinting<\/li>\n<\/ul>\n<p>Round 2 \u2013 Same Partners<\/p>\n<ul>\n<li>10 Merkins \u2013 5 Burpees &#8211; Sprint<\/li>\n<li>10 Merkins \u2013 10 Squats &#8211; Sprint<\/li>\n<li>10 Merkins \u2013 10 Monkey Humpers \u2013 Sprint<\/li>\n<\/ul>\n<p>Now time for the Boat Race \u2013 (Relay Race)<\/p>\n<ul>\n<li>Divide up evenly matched teams of 4<\/li>\n<li>Starting line, sprint to end, then back. Tag next guy.<\/li>\n<\/ul>\n<p>This was going well until Lamb Chop and Post Hole decided to slow role their leg.\u00a0 Then came the main event.\u00a0 The Duck and the Gold Watch.\u00a0 Head-to-head and it did not disappoint.\u00a0 We ran hard all the way down and The Duck just about took a tumble and pulled ahead all to be edged by less than a half a second by the Gold Watch.\u00a0 Ducks team, 5 burpees.\u00a0 It pays to be a winner.<\/p>\n<p>Mosey back to start and nurse strained leg muscles.<\/p>\n<p>COT \u2013 Prayers and Thanks all the way around.<\/p>\n<p>Duck out!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was a chilly 38 degree morning on the first day of March in the year of our Lord 2024.\u00a0 YHC had gotten up early to roll downtown to see a route by which we could get a few miles in, along with multiple rounds of body weight calisthenics.\u00a0 I passed Lamb Chop at the [&hellip;]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,91],"tags":[],"class_list":["post-23219","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Rubber Ducky","date":"3.1.2024","pax":"Van Gough, Zima, Lamb Chop, Rubber Ducky, Dr. Toot, Gold Watch, Post Hole, Spicoli"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23219","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23219"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23219\/revisions"}],"predecessor-version":[{"id":23221,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23219\/revisions\/23221"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23219"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23219"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23219"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}