{"id":23905,"date":"2024-07-29T10:08:48","date_gmt":"2024-07-29T14:08:48","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23905"},"modified":"2024-07-29T10:08:48","modified_gmt":"2024-07-29T14:08:48","slug":"rowing-facts-and-good-pain","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/07\/rowing-facts-and-good-pain\/","title":{"rendered":"Rowing Facts and Good Pain"},"content":{"rendered":"<p>Coming off a few weeks of stress and 14-hour days, I took the Murph off on Saturday and did Alcatraz which was perfect because it was a strength work minimal running workout to save my knees a bit.\u00a0 I looked at the calendar on Sunday and messaged Dr. Toot to make sure he was good to go for the Q on Monday.\u00a0 He messaged back and said Mr. Covid had paid the Toots a visit.<\/p>\n<p>So being the man of action that this organization has helped me become, I stepped in and decided to do an Olympic Themed workout and specifically a Rowing themed one.<\/p>\n<p>Around the Turn of the century (1900\u2019s) Rowing was arguably the most popular sport in the world. It was ahead of soccer, baseball, sailing, cricket, and this new weird American Football.\u00a0 Routinely there would be 100,000 spectators to witness rowing regattas, especially in the Northeastern USA.<\/p>\n<p>Many of you know I was a rower in college and loved the sport. It was rewarding but unforgiving, so I decided to make this workout sort of that way but with some fun facts.\u00a0 Here we go!<\/p>\n<p><strong>Warm-o-Rama \u2013<\/strong> (Zima\u2019s Time Wasters)<\/p>\n<p>SSH, Abe, Whirly, Michael Phelps \u2013 Mosey to Blocks<\/p>\n<p><strong>The Thang:<\/strong><\/p>\n<ul>\n<li>(4) \u2013 Burpees \u2013 for every 4 years for the Olympics<\/li>\n<li>(8) &#8211; Side to side Merkins on your block \u2013 for Rubber Ducky\u2019s seat in the boat (Stroke Oar)<\/li>\n<li>(33) \u2013 Upright Rows \u2013 for the number of USA Gold Medals<\/li>\n<li>(32) \u2013 Hand Release Merkins \u2013 for the number of USA Silver Medals<\/li>\n<li>(34) \u2013 Bent over row \u2013 for the number of USA Silver Medals\n<ul>\n<li>Rifle Carry Block around track to playground \u2013 5 Pull ups \u2013 back to start<\/li>\n<\/ul>\n<\/li>\n<li>Repeato\n<ul>\n<li>Lung Walk opposite way back to Playground \u2013 Lunge Walk Back<\/li>\n<\/ul>\n<\/li>\n<li>Repeato\n<ul>\n<li>Add 20 Curls<\/li>\n<li>Rifle Carry Shorter way back to Start Rifle Carry<\/li>\n<\/ul>\n<\/li>\n<li>Finish \u2013 AC\/DC \u2013 Burpee \u2013 Thunder Struck \u2013 (33) Total Burpees<\/li>\n<\/ul>\n<p>During the workout we had some fun facts that I believe the PAX did not know about Olympic Rowing:<\/p>\n<ul>\n<li>Races are 2000m<\/li>\n<li>Steven Redgrave \u2013 British Rower \u2013 Arguably the greatest of all time\n<ul>\n<li>Gold in 5 Straight Olympics in multiple events<\/li>\n<\/ul>\n<\/li>\n<li>1936 \u2013 Gold Metal Team that beat the Nazis and is the basis of \u201cThe Boys in the Boat\u201d had won by less than .02 seconds. That is less than a blink of an eye\n<ul>\n<li>That Team and Dan Borrow (Got Bronze in Singles) were our only two medals in rowing in that Olympics<\/li>\n<\/ul>\n<\/li>\n<li>The Leader Board of Rowing Medals in the Olympics are:\n<ul>\n<li>USA \u2013 89 Medals<\/li>\n<li>Great Brittain \u2013 70<\/li>\n<li>Germany \u2013 53<\/li>\n<li>East Germany \u2013 48<\/li>\n<\/ul>\n<\/li>\n<li>Stroke Rate for Olympic Rowers\n<ul>\n<li>18-20 Strokes per minute (Warm-ups)<\/li>\n<li>40 SPM \u2013 Race Pace \u2013 (This is moving)<\/li>\n<li>50 SPM \u2013 Starting Pace (We used to call these Power 10\u2019s because you can only hold this for a short time before you settle in)<\/li>\n<\/ul>\n<\/li>\n<li>Weight Classes\n<ul>\n<li>Lightweight Men\u2019s \u2013 160lbs and under (Zima could be here)<\/li>\n<li>Lightweight Women\u2019s \u2013 130lbs and under<\/li>\n<li>Everyone else is Open<\/li>\n<\/ul>\n<\/li>\n<li>Events for the Olympics\n<ul>\n<li>Singles \u2013 Skulls are (2) oars per rower<\/li>\n<li>Pair \u2013 (1) oar per rower<\/li>\n<li>Double Skulls<\/li>\n<li>Coxless Four \u2013 4 Rowers without Coxswain to steer<\/li>\n<li>Quad Skulls<\/li>\n<li>Lightweight Double Skulls<\/li>\n<li>Eight \u2013 this is with a coxswain and these are the fastest boats by far<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>All this to be said, I\u2019ll be pulling heavily for our men and women this week.\u00a0 We have not medaled since the 2016 Rio Olympics where we got (1) Gold and (1) Silver.<\/p>\n<p>Thank you for the opportunity to Lead.<\/p>\n<p>COT<\/p>\n<ul>\n<li>Prayers for aging parents<\/li>\n<li>Prayers for leaders to rise to the occasion in this lead this world that is currently in a leadership crisis.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-23906\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/07\/Iron-Throne-Flag-7.29.2024-169x300.jpg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/07\/Iron-Throne-Flag-7.29.2024-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/07\/Iron-Throne-Flag-7.29.2024.jpg 360w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/><\/p>\n<p>-Duck Out<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Coming off a few weeks of stress and 14-hour days, I took the Murph off on Saturday and did Alcatraz which was perfect because it was a strength work minimal running workout to save my knees a bit.\u00a0 I looked at the calendar on Sunday and messaged Dr. Toot to make sure he was good [&hellip;]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,145],"tags":[],"class_list":["post-23905","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Rubber Ducky","date":"7.29.2024","pax":"Zima (RIRO), Bruin, Schlitz (EC Run), Drano, FNG (Bypass), Rubber Ducky, Green Acres (WD), Tonka, Ziggy Stardust, Headhunter, Inspector Gadget (w\/20lb Vest), Super Fly, Dolly (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23905","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23905"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23905\/revisions"}],"predecessor-version":[{"id":23907,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23905\/revisions\/23907"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23905"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23905"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23905"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}