Ideal weather and ideal company was on the docket for #UA this morning. YHC was COOKED from Week 2 of IPC the day prior, so there was no telling what was going to happen. Check it out.<\/p>\n
0529:30 – YHC and @Schlitz roll in from our EC run<\/p>\n
0530:05 – We get started with Mission Statement and CP’s<\/p>\n
Warm O Rama<\/p>\n
The Usual Suspects + a good deal of Stretchy-Stretchin’<\/p>\n
No Lolli-gaggin’ so it’s time for The Thang<\/p>\n
Mosey up to amphitheater *enter @Rubber Ducky*<\/p>\n
YHC gives breakdown of simple circuit we’d be completing for the majority of the beatdown<\/p>\n
10 Burpees<\/p>\n
20 Merkins<\/p>\n
30 Bonnie Blairs (Single Count)<\/p>\n
40 LBCs<\/p>\n
Perform that circuit and mosey to 6th Street<\/p>\n
Repeat circuit<\/p>\n
Mosey to the big ol’ Biotech Parking Lot<\/p>\n
Repeat circuit<\/p>\n
Whilst in the lot, we came upon two very long rows of parking spaces. How convenient!?!?<\/p>\n
At the top of the first row of spaces (42 spaces to be exact) we began with a bear crawl<\/p>\n
PAX were instructed to bear crawl 2 spaces and then perform 2 Bonnie Blairs all the way down (42 total DC Bonnie Blairs)<\/p>\n
After the first very long row of spaces, we shimmied over to the next row of very long spaces<\/p>\n
Mode of transportation this time was Lunge Walk (s\/o @Lambchop)<\/p>\n
Lunge walk 2 spaces and then perform 2 merkins (42 total merkins)<\/p>\n
Unsure if we’d have time to get through the last absurdly long row of parking spots, YHC omaha’d a bit and took us up to the train tracks<\/p>\n
After navigating some very aggressive looking ants, we performed a quick plank \/ merkin circuit on the tracks<\/p>\n
Next we mosey down the umm….back straightaway(??) of the Biotech area, stopping only once at the bridge over 5th street for 10 more DC Bonnie Blairs<\/p>\n
Now we mosey all the way back to launch for some extended<\/p>\n
MARY de popcorn<\/p>\n
YHC: Flight Attendants (predictable)<\/p>\n
@Lambchop: Mutton Crunches (predictable)<\/p>\n
@Drip: some wild\/awful version of LBCs, the name of which I can’t remember, but that Drip tried to blame on @Madoff?? (predictable in that the exercise was difficult and @Drip didn’t seem to be fazed by it)<\/p>\n
@Rubber Ducky – Low Flutters (my guys cadence was WILD)<\/p>\n
@Schitz – Sloooow Copperhead Merkins (dick move)<\/p>\n
@Dr Toot – Freedom Twists (AMERICAAAAAAAAA!!!)<\/p>\n
And Time<\/p>\n
CoT<\/p>\n
Announcements: Happy Hour + 1\/2 was a hit. “Brew Dubs” was a great spot and there was a great turn out. IPC is on-going. Get out there and challenge yourself. You’ll be furious\/happy you did.<\/p>\n
Prayers: @RD’s friend who passed away earlier this week from a stroke at 46. @Lambchop and his M are trying for Baby #2, @Schlitz is working hard on bettering himself and his marriage #HIM, YHC tried to share some encouragement around dealing with stress.<\/p>\n
YHC took us out thanking Him for His faithfulness and for the community\/accountability that F3 provides<\/p>\n
Always honored to lead. Appreciate you guys more than you know.<\/p>\n
Thanks for the keys @Schitz. I think I dropped them on one of those stupid hills along the Flattest 5k route<\/p>\n
NMM<\/p>\n
Had an excellent time on the EC with @Schlitz. Talk about a man on fire. Can’t say enough good stuff about this dude. Appreciate you bro.<\/p>\n
We def had a dream team on hand this morning, even before @Rubber Ducky found us at the amphitheater. @RD just put the awesomeness-level over the edge.<\/p>\n
Speaking of over the edge (and @RD) our conversation quickly turned to floor plans of private jets and what one might do in one of two bedrooms found in one of them (check the BB title)<\/p>\n
We also collectively wondered about the engine specs of Honda’s version of the private jet. YHC thought it might just be 8 Honda Odyssey’s zip-tied together. The rest of the PAX found this unlikely.<\/p>\n
Excellent MC was had all around during the bear-crawling and lunge walking over the parking spaces.<\/p>\n
We also had quite a time with the ants on the railroad tracks + the confusion of multiple guys facing different directions which made the called exercises much more difficult than necessary.<\/p>\n
Thanks again to all who posted. As much as some of it sucked, posting with you boys is always a blast.<\/p>\n","protected":false},"excerpt":{"rendered":"
Ideal weather and ideal company was on the docket for #UA this morning. YHC was COOKED from Week 2 of IPC the day prior, so there was no telling what was going to happen. Check it out. 0529:30 – YHC and @Schlitz roll in from our EC run 0530:05 – We get started with Mission […]<\/p>\n","protected":false},"author":491,"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-24109","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Turnover","date":"9.20.24","pax":"@Lambchop , @Drip , @Schlitz (WB) , @Dr. Toot (WD) , @Rubber Ducky , @Turnover (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24109","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24109"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24109\/revisions"}],"predecessor-version":[{"id":24110,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24109\/revisions\/24110"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24109"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24109"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24109"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}