{"id":24511,"date":"2025-01-18T19:11:05","date_gmt":"2025-01-18T23:11:05","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24511"},"modified":"2025-01-18T19:11:05","modified_gmt":"2025-01-18T23:11:05","slug":"vq-and-high-life-on-a-cool-tuesday-night","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/01\/vq-and-high-life-on-a-cool-tuesday-night\/","title":{"rendered":"VQ and High Life on a Cool Tuesday Night"},"content":{"rendered":"<p>It was not the coldest night of the year, but ice and snow melt were a factor in this VQ&#8217;s first co-led high-life.\u00a0 Just parking was a challenge given half the lot was covered in ice.<\/p>\n<p>WARMARAMA<\/p>\n<p>PARKING LOT:<\/p>\n<p>SSH, Whirleys, AbeVigotas, Copperhead Squats and Swirlies front and back<\/p>\n<p>Mozey to MOORE Elementary<\/p>\n<p>THE THANG:<\/p>\n<p>Basically stole this workout from an earlier beatdown at miller park that I remembered well.<\/p>\n<p>Started with 5 reps of leg stand ups and took a snow\/ice\/muddy lap -oops (new Q).<\/p>\n<p>Got it together and continued with:<\/p>\n<ul>\n<li>6 reps of leg stand ups<\/li>\n<li>6 Monkey Humpers<\/li>\n<li>6 American Hammers<\/li>\n<li>6 burpees &#8211; then a lap.<\/li>\n<li>Repeated until we got to 10.<\/li>\n<\/ul>\n<p>Finished the beatdown with a DORA and several PAX commented that it seems like a DORA at the end of a beatdown is worse than one at the beginning:<\/p>\n<p>We partnered up and the total was between the two (one jogged 100ish meters).<\/p>\n<ul>\n<li>150 Merkins<\/li>\n<li>300 Squats<\/li>\n<li>300 Big Boy Sit-Ups<\/li>\n<\/ul>\n<p>Mary:<\/p>\n<p>Freddy Mercuries<\/p>\n<p>leg flutters<\/p>\n<p>Then around the circle for PAX callouts and some Rudolph Says (there were a couple fails).<\/p>\n<p>All in all consensus was that it was a good beatdown.<\/p>\n<p>ANNOUNCEMENTS<\/p>\n<p>Tshirts<\/p>\n<p>Happy Hour and a half (Clemmons)<\/p>\n<p>PRAYERS<\/p>\n<p>LambChop and Fam<\/p>\n<p>Prayer for all F3 wives (Bagpipe could not remember the specifics).<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was not the coldest night of the year, but ice and snow melt were a factor in this VQ&#8217;s first co-led high-life.\u00a0 Just parking was a challenge given half the lot was covered in ice. WARMARAMA PARKING LOT: SSH, Whirleys, AbeVigotas, Copperhead Squats and Swirlies front and back Mozey to MOORE Elementary THE THANG: [&hellip;]<\/p>\n","protected":false},"author":683,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,184],"tags":[102,191,117],"class_list":["post-24511","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-highlife","tag-f3winstonsalem","tag-high-life","tag-winston-salem"],"acf":{"q":"Hotdish Rudolph","date":"1\/14\/2025","pax":"Frostbite, Bagpipe, Tarzan, Influencer"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24511","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\/683"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24511"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24511\/revisions"}],"predecessor-version":[{"id":24512,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24511\/revisions\/24512"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24511"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}