{"id":23490,"date":"2024-05-02T11:12:37","date_gmt":"2024-05-02T15:12:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23490"},"modified":"2024-05-02T11:23:39","modified_gmt":"2024-05-02T15:23:39","slug":"hand-release-cup-check","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/05\/hand-release-cup-check\/","title":{"rendered":"Hand-Release Cup Check"},"content":{"rendered":"<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Abe Vigodas, Whirlies, Cherry Pies<\/p>\n<p><strong><u>\u00a0<\/u><\/strong><\/p>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>Flip over the weinke and we find:<\/p>\n<p><u>Round<\/u> \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <u>Exercise<\/u><\/p>\n<ul>\n<li>SSHs<\/li>\n<li>Boot-slap Squats<\/li>\n<li>Mountain Climbers (DC)<\/li>\n<li>Romanian Deadlifts (DC)<\/li>\n<li>Heels to Heaven (DC)<\/li>\n<li>Bonnie Blair (DC)<\/li>\n<li><span style=\"text-decoration: line-through\">American Hammers (DC)<\/span><\/li>\n<li><span style=\"text-decoration: line-through\">Hillbillies (DC)<\/span><\/li>\n<\/ul>\n<p>All x 25 reps; each round stacks on top of all previous rounds, e.g. round 2 required both SSHs and Squats x 25 each.<\/p>\n<p>After each round, run to one end of Thruway.\u00a0 Cup check in play:\u00a0 at Chopt end, perform hand-release merkins x 25.\u00a0 At Orange Theory end, perform divebombers x 25.<\/p>\n<p>Continue until 0615.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Happy Hour (and a half) today at Campus Gas!<\/li>\n<li>Samaritan Ministries service opportunities are open for June \u2013 December.<\/li>\n<li>YHC invited everyone to OGs\/Tractors tomorrow but was met with a muted response.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Continued prayer for Ziggy\u2019s and his family\u2019s grief.<\/li>\n<li>YHC took us out asking Sky-Q to comfort Ziggy and family and to attend to all of the unspoken.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>After flipping the weinke and walking through the plan, YHC then sprang the cup check on the pax with the upper-body work at the ends of the strips. You should have seen Huckleberry\u2019s face when YHC called for \u201chand-release divebombers\u201d at the Orange Theory end.<\/li>\n<li>We made it to the Bonnie Blair round in the middle, which means everyone (YHC thinks) performed 725 reps in the middle when you account for the double-counts, and 75 each of divebomers and hand-release merkins (150). That was with 2.6 miles ran.\u00a0 Woof.<\/li>\n<li>YHC hooked Snooki and Frostbite for the Ardmore RIRO. We missed Schlitz &amp; Palin this morning.\u00a0 Word on the street was that there would be another opportunity for an Ardmore WIB RIRO in the near-future.\u00a0 Snooki &amp; Huckleberry paired up and were up front, along with the tagteam of Root Canal &amp; Rollback.<\/li>\n<li>Rollback was rolling <em>and<\/em> is nursing an injury. He has WIB Q next week, so get ready.<\/li>\n<li>Bevo previewed the weinke yesterday at FlyWheel and commented that \u201cit looks easy\u201d. That was the moment that \u201chand-release divebomers\u201d entered the equation.\u00a0 You\u2019re all welcome.<\/li>\n<li>BooBoo arrived on #Spicolitime and then proceeded to crush the workout while encouraging all around him. We got to celebrate one-year post-hole-in-the-head together.<\/li>\n<li>Ludikrous made the 45-minute drive from Mocksville for the third time. T-Claps!\u00a0 We need to get him to workouts other than WIB and \/ or restart F3 Mocksville.\u00a0 Paging Drano.<\/li>\n<\/ul>\n<p>Root Canal, Pharoah of the Site-Qs: \u00a0thanks for the keys.\u00a0 It\u2019s always an honor and a pleasure. See everyone at OGs &amp; Tractors tomorrow.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama: SSHs, Abe Vigodas, Whirlies, Cherry Pies \u00a0 The Thang Flip over the weinke and we find: Round \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Exercise SSHs Boot-slap Squats Mountain Climbers (DC) Romanian Deadlifts (DC) Heels to Heaven (DC) Bonnie Blair (DC) American Hammers (DC) Hillbillies (DC) All x 25 reps; each round stacks on top of all previous rounds, e.g. [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-23490","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"","date":"5\/2\/2024","pax":"Snooki (RIRO), Frostbite (RIRO), Bevo, Huckleberry, BooBoo, Ludikrous, Root Canal, Rollback, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23490","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23490"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23490\/revisions"}],"predecessor-version":[{"id":23492,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23490\/revisions\/23492"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23490"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23490"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23490"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}