{"id":24482,"date":"2025-01-14T23:16:55","date_gmt":"2025-01-15T03:16:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24482"},"modified":"2025-01-14T23:16:55","modified_gmt":"2025-01-15T03:16:55","slug":"20x25v1","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/01\/20x25v1\/","title":{"rendered":"20x25v1"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>The challenge from YHC this year has been dubbed\u00a0 \u201c<strong>20&#215;25<\/strong>\u201d &#8211; fairly straightforward, there will be 20 sets of 25 rep. It won\u2019t be every one of YHCs Qs, and it wont be announced ahead of time. So you\u2019ll just have to hope you show up at the right one. It will be difficult. There will be at least 10 throughout the year. There will be a cool prize for those who attend above a certain threshold (TBD, likely 3).<\/p>\n<p>Warm-o-rama<\/p>\n<ul>\n<li>Mission Statement \/ Core Principles!<\/li>\n<li>Warmup lap (2x 25s)\n<ul>\n<li>SSH x 25 IC<\/li>\n<li>CHS x 25 IC<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>The Thang<\/p>\n<ul>\n<li>Mosey to Corpening Plaza for \u201c5&#215;10\u201d laps (6x 25s)\n<ul>\n<li>At the Center and four corners, do 10 reps of the following:\n<ul>\n<li>Mike Tysons<\/li>\n<li>Bootstrap Squat Jumps<\/li>\n<li>Foxholes<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Deconstructed Burpups (6x 25s)\n<ul>\n<li>At each end of the parking deck, do the following:\n<ul>\n<li>5 Merkins<\/li>\n<li>5 Cobra Humpers<\/li>\n<li>5 Jump Squats<\/li>\n<li>5 Pull-Ups<\/li>\n<li>5 Burp-ups<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to Winston Square Park\n<ul>\n<li>Bear Climbers (6x 25s)\n<ul>\n<li>Bear crawl down<\/li>\n<li>Mountain climbers x 25 OYO<\/li>\n<li>American Hammers x 25 OYO<\/li>\n<li>Squat Jump back to top<\/li>\n<li>Repeato x 3<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to start<\/li>\n<\/ul>\n<p>Mary:<\/p>\n<ul>\n<li>Completed at Winston Square Park<\/li>\n<\/ul>\n<p>CoT:<\/p>\n<ul>\n<li>Prayer for Rollback\u2019s M, Leigh Anne, who is having her 7th shoulder surgery in attempts to figure out what\u2019s going on with recurring pain<\/li>\n<li>Prayer for Lambchop\u2019s M, Kelly, who has an upcoming procedure.<\/li>\n<li>Prayer for California fire and NC Helene victims<\/li>\n<li>YHC took us out lifting up prayer requests and giving thanks for the many things we take for granted.<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<ul>\n<li>Thus concluded 20x25v1.<\/li>\n<li>As evident by this morning, the 25 reps could be all at once like our Winston Square Reps, a combo like the deconstructed burp-ups, or broken up like the Corpening Plaza sets. It gives YHC more freedom in format, and keeps the PAX from knowing exactly what is coming.<\/li>\n<li>Ducky Contemplated busting out his puffer jacket this morning, but YHC told him he\u2019d warm up quickly enough! Later on after he said he was warm, I told him I was glad because that meant he was getting his money\u2019s worth.<\/li>\n<li>Spicoli texted before the beatdown and showed up just in time at the end of the Spicoli lap!<\/li>\n<li>Chick-Flick moves in 2 weeks! YHC was surprised to see him, having thought he moved already, but was glad he posted!<\/li>\n<li>Lambchop requested the parking deck immediately. Indeed, Corpening Plaza was windy and icy in parts, but once we got there &#8211; I\u2019m not sure he was happy to be there!<\/li>\n<li>Rollback took the whole workout instride, leading the way back to the parking lot at the end. Is there anything he can\u2019t do?<\/li>\n<li>YHC may have found Bagpipe\u2019s kryptonite &#8211; Bear Crawling down stairs. As he pointed out, his arms aren\u2019t as long as mine! He is also better looking than YHC and has more to lose if he slips!<\/li>\n<li>Madoff boldly gave a double HC on slack and via text message! Was glad to have him out representing WeFoCo in DTWS! He made it look easy, and hasn\u2019t lost much strength (if any)\u00a0 some becoming a fasthole!<\/li>\n<li>Three AO locations visited this morning, pretty solid considering some ice. The pedestrian bridge would have been nice, but surely it\u2019s iced over! (And hella cold and breezy!)<\/li>\n<li>The watch didn\u2019t record distance, but surely it was over 2 miles. 500 reps total, no one got hurt, everyone got their money\u2019s worth.<\/li>\n<li>YHC is happy to take over the Flatline Site Q\u00a0 duties until a better man is found. It\u2019s one of my favorite workouts of the week, so I\u2019ll carry on Chick Flicks legacy and ensure it is well run! Thank you for your time served, sir!! You are a true #HIM!<\/li>\n<li>I really want to encourage Qs to embrace the roots set by the AO\u2019s Godfather (Beverly), which is that it should be a constant movement suck fest with no \u201cWarm-o-Rama\u201d ) that\u2019s why you show up 5 minutes early)!<\/li>\n<\/ul>\n<p>Well done, gents! Spicoli has the Q next week!<\/p>\n<p>VG<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; The challenge from YHC this year has been dubbed\u00a0 \u201c20&#215;25\u201d &#8211; fairly straightforward, there will be 20 sets of 25 rep. It won\u2019t be every one of YHCs Qs, and it wont be announced ahead of time. So you\u2019ll just have to hope you show up at the right one. It will be difficult. [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-24482","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Van Gogh","date":"01\/14\/2024","pax":"@Bagpipe, @Lamb Chop, @Rubber Ducky, @Madoff, @Rollback, @Chick-Flick (WB),  @Spicoli (WD), @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24482","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24482"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24482\/revisions"}],"predecessor-version":[{"id":24483,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24482\/revisions\/24483"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24482"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24482"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24482"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}