{"id":24261,"date":"2024-11-21T09:42:49","date_gmt":"2024-11-21T13:42:49","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24261"},"modified":"2024-11-21T09:42:49","modified_gmt":"2024-11-21T13:42:49","slug":"smoooooth-sailing","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/11\/smoooooth-sailing\/","title":{"rendered":"Smoooooth Sailing"},"content":{"rendered":"

YHC gave himself the keys to the one and only evening workout this past Tuesday at #HighLife and 4 other strong dudes joined in on the ensuing fun; it went something like this:<\/p>\n

Warmarama:<\/strong><\/span><\/p>\n

SSH – 20 x IC<\/p>\n

Imperial Storm Troopers – 10 x IC<\/p>\n

Copperhead Squats – 10 x IC<\/p>\n

Whirleys – 8 x IC<\/p>\n

Abe Vigoda – 6 x IC<\/p>\n

Arm Swirlys – 10 x IC<\/p>\n

OH Clap – 10 x IC<\/p>\n

Michael Phelps – 10 x IC<\/p>\n

Mosey on over to Moore Elementary for a little bit of better lighting (one of the perks of this great #AO is the bountiful places you can explore!)<\/p>\n

The Thang:<\/strong><\/span><\/p>\n

10 exercises. Start with 5 reps of each. Run a lap. Increase reps by 5. Repeato.<\/p>\n

Exercises were:<\/p>\n

    \n
  1. Irkins<\/li>\n
  2. L Leg Step Ups<\/li>\n
  3. Monkey Humpers<\/li>\n
  4. American Hammers (DC)<\/li>\n
  5. Burpees (#Crowdpleaser)<\/li>\n
  6. Derkins<\/li>\n
  7. R Leg Step Ups<\/li>\n
  8. Squats<\/li>\n
  9. WW2s<\/li>\n
  10. Dips<\/li>\n<\/ol>\n

    #PAX got up to 20 and then descended to 10 and 5.\u00a0 By my count that is 650 total reps. We also got 1.05 miles of running!<\/p>\n

    Mary:<\/strong><\/span><\/p>\n

    Low Flutters<\/p>\n

    Mutton Crunch<\/p>\n

    Rosalitas<\/p>\n

    TIME!<\/p>\n

    \n

    NMM:<\/strong><\/span><\/p>\n

    It was a surprise to see @Bullwinkle as he has been on the IR and usually a #WeFoCo member but I am very glad he was in attendance. We all were better off for it and he was pushing the limits! Strong dude right there<\/p>\n

    @Spicoli showed up with a clean shaven face. That was a sight to see! He was out front all evening and successfully completed his HC burpee penalty of 35 reps throughout the workout.<\/p>\n

    @Mutton was quiet until he announced he was leaving at 0700pm. @Mutton did most of the called exercises, but also did his own damn thing when he felt like it<\/p>\n

    @Rudolph kept the chatter at an all time high and dressed as if it was 20 degrees colder than it was. He’s a beast, though! Except for getting FNGs out…<\/p>\n

    We missed all the regulars like @BrownBag, @Blue Steel, @UGA, @Heisenberg, @HotDish but hope to see them out again, soon!<\/p>\n

    Announcements:<\/strong><\/span><\/p>\n

    F3ws Holiday Party is set for Dec 6th. 6pm-9pm at Bar Nola! Come out, bring the M, and get in the holiday spirit with us!<\/p>\n

    F3 Happy Hour is tonight from 5:30-7pm. Brouwerij DuBois.<\/p>\n

    Prayers:<\/strong><\/span><\/p>\n

    @Blue Steel who needed an adjustment on his leg. Good news — he was able to see the doc and get it fixed and is “as good as new!”<\/p>\n

    Families heading into the holidays who are grieving, struggling in relationships, and addiction.<\/p>\n

    YHC took us out.<\/p>\n

     <\/p>\n

    It was awesome to be with you all and if you have not been out to #HighLife yet, you are always more than welcome! Great group, great #AO, and great opportunity for new guys to join our ranks!<\/p>\n

    Continue spreading the word about the goodness that is F3. The community bonds, the accountability, the push, are just a few things I am grateful for and that is because of each of you. Keep pushing, keep growing, and keep loving.<\/p>\n

    All the love,<\/p>\n

    Frostbite<\/p>\n","protected":false},"excerpt":{"rendered":"

    YHC gave himself the keys to the one and only evening workout this past Tuesday at #HighLife and 4 other strong dudes joined in on the ensuing fun; it went something like this: Warmarama: SSH – 20 x IC Imperial Storm Troopers – 10 x IC Copperhead Squats – 10 x IC Whirleys – 8 […]<\/p>\n","protected":false},"author":538,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,184],"tags":[],"class_list":["post-24261","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-highlife"],"acf":{"q":"Frostbite","date":"11\/19\/2024","pax":"@Bullwinkle (#kotters!), @Rudolph, @Spicoli, @Mutton (WD), @Frostbite (YHC, QiC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24261","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\/538"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24261"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24261\/revisions"}],"predecessor-version":[{"id":24262,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24261\/revisions\/24262"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24261"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}