{"id":2322,"date":"2017-09-01T13:07:28","date_gmt":"2017-09-01T13:07:28","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2322"},"modified":"2017-09-01T13:07:56","modified_gmt":"2017-09-01T13:07:56","slug":"buttoned-up-at-urban-assault","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/09\/buttoned-up-at-urban-assault\/","title":{"rendered":"Buttoned Up at Urban Assault"},"content":{"rendered":"
12 Pax met in downtown Winston to experience the most buttoned-up, slick, put-together beatdown ever had. Everyone marveled at the ease with which the Q made his way though an extremely well-thought out beatdown. Transitions were seamless. F3 verbiage was spot-on. In the end there were congratulations all-around, and even an award created and presented: the Best Q Ever.<\/div>\n
<\/div>\n

Warmorama:\u00a0<\/b><\/h3>\n
SideStrattleHop – 25 (“How do we start again, Start Position?”)<\/em><\/div>\n
Merkin – 10<\/del> 15<\/div>\n
High knees – 15 (15? 20?)<\/div>\n
Merkin – 10<\/div>\n
Abe Vigoda – 10 (5?)
\nMerkin – 10 <\/del>(I think it was 6…not sure if my last two were actually<\/em> full pushups. It’s ok, I’m a professional.)<\/em><\/div>\n
Butt kickers – 15<\/del><\/div>\n
Merkin – 10<\/del><\/div>\n
Moroccan night club – 15\u00a0<\/del><\/div>\n
Burpees – 10<\/del><\/div>\n

The Thang:\u00a0<\/b><\/h3>\n
Mosey to Corpening Plaza<\/div>\n
Dora 1.2.3<\/strong><\/div>\n
partner up, flip-flop run, complete the following,<\/div>\n
– 100 Dry Docks<\/div>\n
– 200 squats<\/div>\n
– 300 LBCs<\/div>\n
Plank for the six. Or do more 100 LBCs. Or 50 LBCs. Or just wait.<\/em><\/div>\n
<\/div>\n
Mosey to parking deck.<\/div>\n
– Tunnel of Love\u00a0 x3 \/From wall to wall \/ Twice \/\u00a0<\/del> Once. Glad the concrete is extra soft on the elbows!\u00a0<\/em>Plank for the 6. Right arm up. I mean just wait. I mean just start standing up.\u00a0<\/em><\/div>\n
<\/div>\n
II.<\/div>\n
Run up each parking deck level + 5 pull-ups at each landing.\u00a0<\/del>Upper landing.<\/div>\n
<\/div>\n
– Run backwards<\/div>\n
– Karaoke<\/div>\n
– Bearcrawls 1\/2<\/div>\n
– Broadjump \/ jump squat \/<\/del> lunge walk<\/div>\n
<\/div>\n
III.<\/del><\/div>\n
– partner Cary: Groups of 3<\/del><\/div>\n
Partner A burpees x5<\/del><\/div>\n
Partner B carries partner C<\/del><\/div>\n
A catches up, flip flop, repeto.<\/del><\/div>\n
…To bottom of parking deck.<\/del><\/div>\n
<\/div>\n

Mary:<\/b><\/h3>\n
Iron Cross to 30 (“Hey lets do that again!”)\u00a0<\/em>x2<\/div>\n
American Hammer – 10 <\/del>15<\/div>\n
Protractor – 10<\/div>\n
Low Flutter – 10 \/ 20 \/\u00a0<\/del>30 (speed 30?)<\/em><\/div>\n
Penguin Crunch<\/del><\/div>\n
<\/div>\n
Mosey back to Parking lot for COT. Merkins?<\/del> Plank-O-T. Ok, lets just stand up.<\/em><\/div>\n
<\/div>\n

Announcements:\u00a0<\/strong><\/h4>\n
– BRR with Zima coming up Wednesday<\/div>\n
– AOR Challenge wrap-up at Fiddle&Fish Brewery<\/div>\n
– Lunchbunch: Foothills Today<\/div>\n
<\/div>\n

Prayer Requests:\u00a0<\/strong><\/h4>\n
– RustBucket’s running injury<\/div>\n
– Chomper’s wife’s coworker’s husband in hospice<\/div>\n
– My coworker’s wife’s death—asking for comfort in grieving<\/div>\n
– Morales Family crying it out with their youngest. Grace and Mercy!<\/div>\n
<\/div>\n
YHC took us out thanking God allowing us to be healthy, to out of bed to do something uncomfortable and healthy. Grateful for that!<\/div>\n
<\/div>\n
<\/div>\n
<\/div>\n","protected":false},"excerpt":{"rendered":"

12 Pax met in downtown Winston to experience the most buttoned-up, slick, put-together beatdown ever had. Everyone marveled at the ease with which the Q made his way though an extremely well-thought out beatdown. Transitions were seamless. F3 verbiage was spot-on. In the end there were congratulations all-around, and even an award created and presented: […]<\/p>\n","protected":false},"author":382,"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-2322","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Snapchat","date":"Sept 1, 2017","pax":"Toetag, Gepetto, Mutton, LiteBrite, Root Canal, BAM, Van Gogh, Zima, Whirly, Woebegone, and Daniel (F3 given name \"The Deuce\"\/\"
\r\nDeuces\")"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2322","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\/382"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2322"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2322\/revisions"}],"predecessor-version":[{"id":2325,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2322\/revisions\/2325"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2322"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2322"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2322"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}