{"id":23513,"date":"2024-05-06T16:40:03","date_gmt":"2024-05-06T20:40:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23513"},"modified":"2024-05-06T16:40:03","modified_gmt":"2024-05-06T20:40:03","slug":"urban-22s","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/05\/urban-22s\/","title":{"rendered":"Urban 22s"},"content":{"rendered":"<p>Round 3 of the 22 challenge was at UA for a very special LONG DISTANCE edition&#8230; somewhat hypocritically, YHC told Rubber Ducky not to Q a 4+mile beatdown at UA a few weeks prior&#8230; and then came along with this stupid idea. Admittedly, it&#8217;s for a &#8220;special&#8221; challenge, but still, #Cobains to Ducky for shooting down his idea and then stealing it accidentally. Hopefully he does it at his next UA Q!<\/p>\n<p><b>Warm-o-rama\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mission Statement \/ Core Principles!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH x 22 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to Longbranch Trail<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">22s<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">At the cable fence, Irkins x 2<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Mosey down Long Branch Trail, over 3rd St, over 4th St to Wake Downtown<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">At the bike racks, Supine rows x 20<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Mosey back and repeato with +\/- 2 reps until at Irkins x 20 &amp; Supine Rows x 2.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut punch<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Whole beatdown was a nut punch\u2026.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey back to start for 22 American Hammers.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No time<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC Took us out giving thanks for the morning, for F3, and to made into better men \/ fathers\/husbands\/sons\/brothers\/coworkers\/friends.\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4+ miles covered, which is absolutely insane for UA. Plus 110 reps of both exercises. TClaps men!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The long branch trail construction required a slight Omaha which reversed the order of things and made the running route slightly longer.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This change worked out perfectly for the March challenge of distance!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">PAX naturally divided up into groups of 2s and 3s, running the long in between together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wooly Booger dragged YHC along out front the whole time. I think he finally felt a little tired on the last round.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gold Watch was also pushing the pace out front, making all of Sun Coast proud.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lambchop, Posthole, and Chick-Flick shortened the last running route and rushed to finish the whole thang!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frank and Beans was seen running with Schlitz as both continue to get faster and stronger!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dr. Toot likely crop dusted us all over the course of the beatdown, but no PAX knew a thing due to the long running distance between stations.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ducky was seen practicing Inception with Frostbite as they ran together, attempting to make posting during the rain mandatory for all DashPAX.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next opportunity is 4\/22 at The Iron Throne!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Until next time,\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">VG<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Round 3 of the 22 challenge was at UA for a very special LONG DISTANCE edition&#8230; somewhat hypocritically, YHC told Rubber Ducky not to Q a 4+mile beatdown at UA a few weeks prior&#8230; and then came along with this stupid idea. Admittedly, it&#8217;s for a &#8220;special&#8221; challenge, but still, #Cobains to Ducky for shooting [&hellip;]<\/p>\n","protected":false},"author":42,"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-23513","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Van Gogh","date":"03\/22\/2024","pax":"@Wooly Bugger @Schlitz @Frostbite @FrankandBeans @Rubber Ducky @Lamb Chop @Post Hole @Gold Watch @Chick-Flick (WB) @dr. toot (WD) @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23513","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23513"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23513\/revisions"}],"predecessor-version":[{"id":23514,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23513\/revisions\/23514"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23513"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23513"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23513"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}