The morning got off to a rocky start when YHC overslept and showed up late for the EC run w\/ @Burns. We still managed to get in one mile and picked up @Zima, who RIRO’d, toward the end of the EC.<\/p>\n
The PAX descend onto Jamison Park and we get started.<\/p>\n
Mission Statement and CP’s recited (almost) perfectly. Extended a bit to allow for @Dr Toot to join us in the Warm O Rama circle<\/p>\n
Warm O Rama<\/p>\n
The Usual Suspects + some Merkins<\/p>\n
Mosey to the Benches for…<\/p>\n
The THANG<\/p>\n
YHC laid out the guidelines of the beatdown that was totally, fully planned.<\/p>\n
The 4×4 – 4 rounds of 4 exercises, 30 reps of each<\/p>\n
After completing each round of exercises, all PAX would squat\/merkin for the 6, then mosey together around the greenway loop and back to the Benches<\/p>\n
At the playground, stop for 10 burpees and 10 Mike Tysons (#crowdpleaser)<\/p>\n
Round 1<\/p>\n
Merkins , Squats , Dips , LBCs<\/p>\n
Burpees & Mike Tysons<\/p>\n
Round 2<\/p>\n
Erkins , Squatty Pottys , Dips , Penguin Crunch<\/p>\n
Burpees & Mike Tysons<\/p>\n
Round 3<\/p>\n
Derkins , Lunges (Single Count) , Dips , Freddie Mercs<\/p>\n
Burpees & Mike Tysons<\/p>\n
Round 4<\/p>\n
Lateral Erkins, Bobby Hurley with a Twist (squat jump + 180 degree jump\/turn) (@Burns quipped these should be called “Dan Hurleys” after Bobby Hurley’s brother, coach of UConn Huskies),\u00a0Dips ,\u00a0Low Flutters<\/p>\n
Burpees & Mike Tysons<\/p>\n
After the 4th round, we moseyed back to launch for…<\/p>\n
MARY<\/p>\n
H2H @Zima Style (see: the only style) x20 IC<\/p>\n
Flight Attendant x20 IC<\/p>\n
Cheesy Penguin x20 IC<\/p>\n
At 0613:30, call was made for all to WW2 OYO until time<\/p>\n
Fin<\/p>\n
CoT<\/p>\n
Announcements: @Zima has #WIB tomorrow, @SingingCowboy has GreeNest this Saturday, some PAX shared their hands were cold #stayhard<\/p>\n
Prayer Requests: Praise for the birth of “THE Grand Pony’s” first grandchild, prayers for the passing of Anne Kennedy (former WSFCS teacher), prayers for @Zima’s friend’s family with passing of husband, prayers for YHC’s buddy Gary, and prayers for aging parents<\/p>\n
YHC took us out thanking Him for our blessings, and asking for peace and healing where it’s needed.<\/p>\n
NMM<\/p>\n
Shoutout to @Burns and his commitment to EC runs + his patience with a tardy running partner. Thanks for the push dude.<\/p>\n
Also T Claps to @Zima and his customary RIRO. Does this guy even own a car anymore? He just runs everywhere.<\/p>\n
YHC made the mistake of sharing with @Burns before the run that the entire plan for the beatdown may or may not have been fully baked at my time of arrival. Even so, we figured it out.<\/p>\n
Lots of prescribed OYO reps is not typically conducive for lots of MC, but we made up for it with our team moseys around the park.<\/p>\n
@Zima attempted early and often to derail the Q and the prescribed work with his “commentary” (see: complaining\/dissention). Nobody messes with Abe Vigoda dude. Nobody.<\/p>\n
Lots of solid MC was had on our moseys. Ranging from @Burns crying “time wasting” any time he didn’t like the called exercise, to @Pony’s “abstention” tactics, to a strange sound coming from @Dr. Toot’s money maker during the Squatty Potty’s.<\/p>\n
All PAX put in some serious work today and the push\/fellowship was a huge encouragement to YHC.<\/p>\n
I say it every time, but it’s true every time: it was an honor to lead these fine #HIM’s today.<\/p>\n
Thanks for the keys, @Workbench. I think they fell into one of those rotted out logs near the playground during one of the rounds of Mike Tysons.<\/p>\n","protected":false},"excerpt":{"rendered":"
The morning got off to a rocky start when YHC overslept and showed up late for the EC run w\/ @Burns. We still managed to get in one mile and picked up @Zima, who RIRO’d, toward the end of the EC. The PAX descend onto Jamison Park and we get started. Mission Statement and CP’s […]<\/p>\n","protected":false},"author":491,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,83],"tags":[],"class_list":["post-23270","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":"Turnover","date":"3.13.24","pax":"Burns (WB) , Cruiser , Bootlegger , THE Pony Express , Dr. Toot (WD) , Zima , Workbench , Turnover (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23270","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23270"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23270\/revisions"}],"predecessor-version":[{"id":23272,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23270\/revisions\/23272"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23270"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23270"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23270"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}