{"id":23576,"date":"2024-05-17T15:57:14","date_gmt":"2024-05-17T19:57:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23576"},"modified":"2024-05-17T15:57:14","modified_gmt":"2024-05-17T19:57:14","slug":"out-of-towners-or-symmetrical","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/05\/out-of-towners-or-symmetrical\/","title":{"rendered":"Out of Towners, or Symmetrical"},"content":{"rendered":"<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Abe Vigodas, Whirlies, Up\/Down Dawgs, Calves, Cherry Pies<\/p>\n<p><strong><u>\u00a0<\/u><\/strong><\/p>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>Mosey up from the park on 4<sup>th<\/sup>, left on Main, down to 1<sup>st<\/sup> Street.\u00a0 Find some curb for bear crawl to median + 5 merkins + crawl bear back to curb.\u00a0 Do it 3 times.<\/p>\n<p>Mosey down Chestnut to Forsyth Government Building (the one with the sunken courtyard); partner up.\u00a0 Partner A runs to stop light at Church St. &amp; 2<sup>nd<\/sup> St.; partner B performs high-step burpee box jumps (four high-knees, burpee, jump up # of steps of your choosing).\u00a0 Flip-flap and repeato until each partner has run 3 times.<\/p>\n<p>Stay in courtyard for Hammer Time:<\/p>\n<ul>\n<li>Every time Hammer says, \u201cCan\u2019t Touch This\u201d = Burpee (25 in total, but they came in groups)<\/li>\n<li>\u201cBreak It Down\u201d = American Hammers<\/li>\n<li>\u201cStop, Hammer Time\u201d = Back on your feet<\/li>\n<li>Carioca back &amp; forth for the remainder of the song.<\/li>\n<\/ul>\n<p>Mosey to the parking deck beside the coal pit for 11s.\u00a0 1 Pullup + run to the top + 10 divebombers.\u00a0 Increase pull-ups by 1 \/ decrease divebombers by 1 each round.<\/p>\n<p>Mosey to coal pit for all you got sprint + 10 merkins.<\/p>\n<p>Return to launch for 2 minutes of Mary.<\/p>\n<p>That\u2019s it.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>YHC on Q tomorrow at IS.<\/li>\n<li>Other Saturday workouts were announced for our guests (SuperMaxx, Alcatraz, Purgatory).<\/li>\n<li>VG has Conspiracy next Wednesday; it\u2019s his 40<sup>th<\/sup> birthday Q!<\/li>\n<li>Samaritan Ministries service opportunities are open for June \u2013 December.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>$5 Footlong\u2019s and Spicoli\u2019s fathers both going through health challenges.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>YHC hasn\u2019t been to UA in minute, which was quickly noted by Post Hole, godfather of the AO.<\/li>\n<li>Schlitz, Post Hole, Frostbite, and YHC got our run on. The EC run route, dubbed the \u201cflattest 5k in downtown\u201d, has 135 feet of elevation gain.\u00a0 Just noting that.<\/li>\n<li>As we returned to Bailey Park, several unfamiliar faces were walking down from the Bailey Park stage area. Scam, Updike, and Sweet Roll were in town for the opening of their local office.\u00a0 Those boys can run.\n<ul>\n<li>And they needed to be able to run. We covered ~2.6 miles in the workout proper.<\/li>\n<\/ul>\n<\/li>\n<li>Good to see Spicoli back after a week or so hiatus, and great to meet Wilbur for the first time. Dude was dressed for \u201cDirty Jobs\u201d and took care of business.<\/li>\n<li>Van Gogh was a great partner and even gave positive verbal affirmation to YHC!<\/li>\n<li>YHC didn\u2019t see Woodpecker or Transcript until on one of the runs to Church &amp; 2<sup>nd<\/sup>. Honored to have them both here.\u00a0 Same with Peach, who YHC had not crossed paths with before, and Superfly.<\/li>\n<li>YHC was accused of \u201cforgetting\u201d $5 Footlong during namarama. Who can forget the guy who inspires so many of us to keep going?\u00a0 Okay, guilty, but it was corrected.<\/li>\n<li>The Duck was in normal mode, talking about\u2026ducks\u2026and his baseball team\u2026.while crushing the workout.<\/li>\n<li>Frank \u2018n Beans was complimentary of the workout and playlist. How can you go wrong with divebombers, pullups, running and a hodgepodge that includes David Lee Murphy, Bon Jovi, Brothers Osborne, and Will Smith?<\/li>\n<li>Drip and Schlitz apparently had a bet going that YHC would incorporate divebombers, Romanian Deadlifts, and pull-ups into the workout. 2 of 3 ain\u2019t bad; RDLs were omitted because it\u2019s not wise (nor fun) to do RDLs on two consecutive days.\u00a0 Blame Frosty.<\/li>\n<\/ul>\n<p>Schlitz, I don\u2019t know where the keys went.\u00a0 Might need to make another visit to that account\u2026wait, don\u2019t.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama: SSHs, Abe Vigodas, Whirlies, Up\/Down Dawgs, Calves, Cherry Pies \u00a0 The Thang Mosey up from the park on 4th, left on Main, down to 1st Street.\u00a0 Find some curb for bear crawl to median + 5 merkins + crawl bear back to curb.\u00a0 Do it 3 times. Mosey down Chestnut to Forsyth Government Building [&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":[91],"tags":[],"class_list":["post-23576","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"","date":"5\/17\/24","pax":"Frostbite (EC), Van Gogh, $5 Footlong, Spicoli, Updike (DR), Post Hole (EC), Peach, Wilbur, Frank \u2018n Beans, Rubber Ducky, Superfly, Scam (DR), Sweet Roll (DR), Schlitz (EC), Woodpecker, Transcript, Drip, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23576","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=23576"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23576\/revisions"}],"predecessor-version":[{"id":23577,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23576\/revisions\/23577"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23576"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23576"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23576"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}