{"id":23248,"date":"2024-03-10T11:25:02","date_gmt":"2024-03-10T15:25:02","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23248"},"modified":"2024-03-10T11:25:02","modified_gmt":"2024-03-10T15:25:02","slug":"the-third-core-principle","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/03\/the-third-core-principle\/","title":{"rendered":"The Third Core Principle"},"content":{"rendered":"<p>All week, the weather forecast for Saturday was not lookin&#8217; good.\u00a0 Unfortuately, YHC HCd to Q when @Undertow asked, not having looked at the weather forecast.\u00a0 Oh well.\u00a0 That&#8217;s why we here in F3 have core principles.\u00a0 And the third core principle would test YHC and all others who posted.\u00a0 YHC was also coming off 6 straight days of posting so had to come up with something special for lucky 7th in a row.\u00a0 It went something like this:<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x20 IC<\/li>\n<li>IW x15 IC<\/li>\n<li>Abe Vigoda x10 IC<\/li>\n<li>Whirly&#8217;s Got The Clap x10 IC<\/li>\n<li>Hillbillies x15 IC<\/li>\n<li>Copperhead Merkins x15 IC, hold it<\/li>\n<li>Peter Parkers x10 IC, hold it<\/li>\n<li>Parker Peters x10 IC<\/li>\n<li>Arm Swirly Things, Forward x10 IC, hold it<\/li>\n<li>Arm Swirly Things, Reverse x12 IC, hold it<\/li>\n<li>Overhead Claps x14 IC, hold it<\/li>\n<li>Seal Claps x16 IC<\/li>\n<li>Mosey over past flagpole to parking lot &#8220;narrow track&#8221;<\/li>\n<\/ul>\n<p><strong>The Thang, Part 1:\u00a0 Supercollider aka Singin&#8217; In The Rain<\/strong><\/p>\n<p>Partner up.\u00a0 Pax 1 runs in clockwise direction.\u00a0 Pax 2 runs in counterclockwise direction.\u00a0 Upon first meet up, each partner performs 5 Partner Derkins.\u00a0 Resume running in same direction.\u00a0 Upon second meet up, each partner performs 5 Power Merkins (guy on the bottom does the merkin).\u00a0 Resume running in same direction.\u00a0 Upon third meet up, partners perform 10 booyah merkins.\u00a0 Resume running in opposite direction.\u00a0 Upon fourth meet up, each partner performs 5 Partner Derkins.\u00a0 Resume running in same direction.\u00a0 Upon fifth meet up, each partner performs 5 Power Merkins.\u00a0 Resume running in same direction.\u00a0 Upon sixth meet up, partners perform 10 booyah merkins.\u00a0 Gather and collect pax under the Speas front entrance awning.\u00a0 Plank for the six.<\/p>\n<p><strong>The Thang, Part 2:\u00a0 Three Man Grinder Fest<\/strong><\/p>\n<p>Pair up in threes.\u00a0 Partner A stays under awning and does called ab exercise.\u00a0 Partners B and C run to the end of the bus stop.\u00a0 Partner B stays and does called leg exercise.\u00a0 Partner C returns to awning and relieves Partner A.\u00a0 So forth and so on.\u00a0 Exercise rounds included:<\/p>\n<ul>\n<li>LBCs and Sumo Squats<\/li>\n<li>Low Dolly and Alternating Lunges<\/li>\n<li>Low Flutter and Alternating Side Lunges<\/li>\n<li>Penguin Crunches and Reverse Lunges<\/li>\n<li>Freddie Mercury and Monkey Humpers<\/li>\n<li>Dying Cockroaches and Calf Raises<\/li>\n<li>SSH and Toy Soldiers<\/li>\n<li>WWII and Apollo Ono<\/li>\n<\/ul>\n<p><strong>The Thang, Part 3:\u00a0 Kevorkian<\/strong><\/p>\n<p>Partner Up.\u00a0 Pax A stays under awning and does AMRAP called exercise.\u00a0 Pax B runs to close end of bus stop and back and then relieves Pax A.\u00a0 Pax A runs to close end of bus stop and back and then relieves Pax B.\u00a0 Rinse and repeat but run 2nd round to cone in the middle of the bus stop.\u00a0 Rinse and repeat but run 3rd round to far end of the bus stop.\u00a0 Exercises included:<\/p>\n<ul>\n<li>Wide Merkins<\/li>\n<li>Box Cutters<\/li>\n<li>A couple other rounds that YHC cannot now remember<\/li>\n<\/ul>\n<p>Plank-O-Rama for the last minute where we were joined by 4 lollygaggers from #ImpossibleSituation (@Spicoli, @DrToot, @Drip, @CherryPie)<\/p>\n<p><strong>COT\/BOM:\u00a0\u00a0<\/strong>YHC took us out<\/p>\n<p><strong>FIN.<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>YHC&#8217;s watch promised that the rain would stop at 7am.\u00a0 It lied.\u00a0 Pretty steady rain and breeze the entire hour.\u00a0 YHC did show some compassion to the pax as the Three Man Grinder Fest was originally scheduled to be held on the driveway between the school and the baseball field and Kevorkian was to be held out on the tennis courts.\u00a0 Made it slightly more enjoyable.<\/p>\n<p>@Frostbite ran a sadclown EC run beforehand.\u00a0 He&#8217;s officially a runner now.<\/p>\n<p>@GreenAcres and @D-Day MIMOd (mosey in mosey out).\u00a0 @D-Day looked a bit like a minion in his high visibility yellow garb.<\/p>\n<p>@ThePonyExpress had multiple layers on and some gloves that were good for sticking his finger up his @$$.\u00a0 He also awarded @Boomerang some of the doo-doo brown duck tape for being the best pax this morning.<\/p>\n<p>@Wobegon kept giving @Frostbite #NantanTips.<\/p>\n<p>@Burlap was a most excellent partner during the #Supercollider.\u00a0 We somehow managed to meet up under the awning every time we could.\u00a0 #OldAndWise<\/p>\n<p>@Parkay was home from school and joined in even under these weather conditions and stole the #WarBaby title from @Frostbite.<\/p>\n<p>@Superfly had to #ModifyAsNecessary during the #Supercollider due to a nagging shoulder injury.\u00a0 YHC did try to pivot to more leg and ab work during the rest of the workout.<\/p>\n<p>We got in 2.44 miles on the Garmin, unless you believe @BAM&#8217;s watch which had us over 2.5 miles.\u00a0 YHC&#8217;s original plan was to try to get us to 3 miles but the rain put a damper on those plans.<\/p>\n<p>The playlist was made up of &#8220;Then and Now&#8221; hits from some of our favorite bands.\u00a0 Here&#8217;s the playlist:\u00a0 https:\/\/open.spotify.com\/playlist\/5aQlmvnU29QR2NnQ2m16o4?si=034d0063b447461d<\/p>\n<ul>\n<li>Creep (Radiohead)<\/li>\n<li>Wall Of Eyes (The Smile)<\/li>\n<li>Love Me Do (The Beatles)<\/li>\n<li>Now And Then (The Beatles)<\/li>\n<li>My Hero (Foo Fighters)<\/li>\n<li>Rescued (Foo Fighters)<\/li>\n<li>Song 2 (Blur)<\/li>\n<li>The Narcissist (Blur)<\/li>\n<li>Paint It Black (The Rolling Stones)<\/li>\n<li>Mess It Up (The Rolling Stones)<\/li>\n<li>Gloria (U2)<\/li>\n<li>Atomic City (U2)<\/li>\n<li>Even Flow (Pearl Jam)<\/li>\n<li>Dark Matter (Pearl Jam)<\/li>\n<li>Timebomb (Old 97s)<\/li>\n<li>Where The Road Goes (Old 97s)<\/li>\n<li>Hard To Handle (The Black Crowes)<\/li>\n<li>Wanting and Waiting (The Black Crowes)<\/li>\n<li>Bullet With Butterfly Wings (The Smashing Pumpkins)<\/li>\n<li>Beguied (The Smashing Pumpkins)<\/li>\n<\/ul>\n<p>Thanks for the privilege of leading this morning.\u00a0 YHC appreciates you all.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>All week, the weather forecast for Saturday was not lookin&#8217; good.\u00a0 Unfortuately, YHC HCd to Q when @Undertow asked, not having looked at the weather forecast.\u00a0 Oh well.\u00a0 That&#8217;s why we here in F3 have core principles.\u00a0 And the third core principle would test YHC and all others who posted.\u00a0 YHC was also coming off [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,94],"tags":[],"class_list":["post-23248","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"Starfish","date":"3\/09\/2024","pax":"Frostbite, Burlap, Boomerang, Green Acres (WD), The Pony Express, BAM, Superfly, Wobegon, D-Day, Parkay (WB), Starfish (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23248","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23248"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23248\/revisions"}],"predecessor-version":[{"id":23249,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23248\/revisions\/23249"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23248"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23248"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23248"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}