{"id":23992,"date":"2024-08-26T19:58:25","date_gmt":"2024-08-26T23:58:25","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23992"},"modified":"2024-08-26T19:58:25","modified_gmt":"2024-08-26T23:58:25","slug":"hurts-so-good","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/08\/hurts-so-good\/","title":{"rendered":"Hurts So Good"},"content":{"rendered":"<p>Sunday afternoon, Rubber Ducky messages me if I\u2019m good for tomorrow. Wait, what? I thought my Iron Throne debut Q was in October. Okay, I can throw something together. I\u2019ve had in the back of my mind a pain\/hurt theme beatdown; there\u2019s a lot of songs about that. The day before, Sour Mash did plenty of different Doras at Alcatraz. What if I take that but make it hurt?<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<p>Mission Statement \/ 5 Core Principles<\/p>\n<p>Normal time wasters<\/p>\n<p>I almost forgot my signature warmup, Are Swirly Things followed by Things Swirly Arms. Thanks Van Gogh. I mean a slept like a baby the night before, woke up every 2 hours hungry and had to pee.<\/p>\n<p><strong>The Thang<\/strong><\/p>\n<p>Partner up, let\u2019s do Diego. But he\u2019s a ripped HIM with something to prove. So instead of the normal mode of transport, running, let\u2019s switch it up. While one partner is doing exercise, other is doing the corresponding mode of transport across the parking lot.<\/p>\n<ul>\n<li>100 Merkins Bear crawl block push<\/li>\n<li>150 OH Press Murder bunnies<\/li>\n<li>200 LBC Rifle carry<\/li>\n<li>250 Block curls Resurrection bunnies<\/li>\n<li>300 Squats w\/block Lunge walk w\/block<\/li>\n<\/ul>\n<p>Thanks for the opportunity to lead this great group of guys. I hope I brought the WeFoCo beatdown spirit and inspired some of the PAX to head west sometime. I probably won\u2019t be asked backed to the Throne anytime soon. Oh wait, it\u2019ll be October. We can finish off the rest of my plan, because I thought that would be quick.<\/p>\n<p><strong>Mary<\/strong><\/p>\n<p>We did some.<\/p>\n<p><strong>CoT<\/strong><\/p>\n<ul>\n<li>Convergence on Labor day, check Slack<\/li>\n<li>Samaritan\u2019s ministry, check Slack<\/li>\n<li>Schlitz and M starting marriage counseling<\/li>\n<li>Green Acres upcoming retirement<\/li>\n<\/ul>\n<p><strong>Playlist<\/strong><\/p>\n<ul>\n<li>Opening by Linkin Park<\/li>\n<li>House of Pain Anthem by House of Pain<\/li>\n<li>Hurts So Good by John Cougar Mellencamp<\/li>\n<li>King of Pain by The Police<\/li>\n<li>Love Hurts by Nazareth<\/li>\n<li>Do You Really Want To Hurt Me by Culture Club<\/li>\n<li>Painkiller by Judas Priest<\/li>\n<li>Pain by Three Days Grace<\/li>\n<li>What Hurts the Most by Rascal Flatts<\/li>\n<li>Everybody Hurts by R.E.M.<\/li>\n<li>Hurt by Nine Inch Nails<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Sunday afternoon, Rubber Ducky messages me if I\u2019m good for tomorrow. Wait, what? I thought my Iron Throne debut Q was in October. Okay, I can throw something together. I\u2019ve had in the back of my mind a pain\/hurt theme beatdown; there\u2019s a lot of songs about that. The day before, Sour Mash did plenty [&hellip;]<\/p>\n","protected":false},"author":609,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-23992","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Subfloor","date":"8\/26\/2024","pax":"Green Acres (WD), Van Gogh, Litter Box, Tarheel, Turnover, Greenspan, Adobe, Schlitz, Ziggy Stardust, Candyland, Frostbite (WB), former FNG Todd is now Gorbachev, Subfloor (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23992","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\/609"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23992"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23992\/revisions"}],"predecessor-version":[{"id":23993,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23992\/revisions\/23993"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23992"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23992"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23992"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}