{"id":24516,"date":"2025-01-18T23:42:38","date_gmt":"2025-01-19T03:42:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24516"},"modified":"2025-01-18T23:42:38","modified_gmt":"2025-01-19T03:42:38","slug":"4-corners-and-assaulting-urbanites-with-cowboy-music","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/01\/4-corners-and-assaulting-urbanites-with-cowboy-music\/","title":{"rendered":"4 Corners and Assaulting Urbanites with Cowboy Music"},"content":{"rendered":"

\u201cHey, wait\u2026 Did Urban Assault switch the launch point on Friday\u2019s\u201d, is what I was thinking to myself as I pulled up this morning.<\/p>\n

Not only did I, \u201chave to catch the redeye all the way from East Mocksville<\/em>\u201d as Spicoli so eloquently put it, but I also hit EVERY SINGLE redlight in downtown Winston. I thought I was going to be late.
\nAnyway, I got out of the truck and walked over. I knew there were talks of an EC run, so I waited. Stretched. Watched a Security Guard watch me from across the street. Stretched a little more; still no one. 5:29am. \u201cDang, I drove all the way downtown\u201d.<\/p>\n

All of a sudden three runners blasted around the corner. It was \u00a0Burns, Schlitz, and Frostbite. I wasn\u2019t going to be alone after all. The clock hit 5:30 and from across the street, Burns shouts out, \u201cWhat are we waiting on?\u201d!<\/p>\n

Let us begin\u2026<\/p>\n

 <\/p>\n

Warm-O-RAMA:<\/strong><\/p>\n

Mission Statement\u2026 5 CP.<\/p>\n

SSH, Merkins, SSH, Merkins, Abe V\u2019s, Whirly, Goof Balls ( had to demonstrate as I received the \u201cWhat the heck\u201d look from the PAX ).<\/p>\n

 <\/p>\n

The THANG:<\/strong><\/p>\n

With this being my first Q at UA, and since I had only posted to the AO a couple of times before, I decided to keep all the morning activities a little close to home. I also didn\u2019t want to get lost and have to Uber back for COT. No worries.<\/em><\/p>\n

 <\/p>\n

Part 1:<\/strong><\/em><\/p>\n

4 Pain Corners ( all 4 intersections around Bailey Park ) with varying modes of transportation in between. 20 Reps at the corners.<\/p>\n

 <\/p>\n

Corner 1 \u2013 Hand Release Merkins \u00a0–\u00a0 Broad Jump.<\/p>\n

Corner 2 \u2013 Hillbillies \u00a0–\u00a0 Sprint. ( Holy crap this is a long incline run\u2026dumb )<\/em><\/p>\n

Corner 3 \u2013 Mike Tysons \u00a0–\u00a0 Bear Crawl \u00bd, Lunge Walk \u00bd.<\/p>\n

Corner 4 \u2013 Squat Jumps \u00a0–\u00a0 Sprint.<\/p>\n

\"\"<\/p>\n

We did this twice. OUCH!<\/p>\n

 <\/p>\n

Part 2:<\/em><\/strong><\/p>\n

Partner up for a little Dora-ish<\/em> routine with some \u201cUrban\u201d cowboy music to soothe the pain.<\/p>\n

 <\/p>\n

Partner 1 stays behind to do the exercises called. Partner 2 runs up the stairs to the mini stage, does 20 air squats and runs back. Flip flop. But upon the return to relieve P1, both PAX do 5 Burpees.<\/p>\n

\"\"<\/p>\n

100 Nolan Ryans ( each side )<\/p>\n

200 WWII\u2019s<\/p>\n

300 Apollo OhNo\u2019s<\/p>\n

We almost finished all the WWII\u2019s, but I noticed the time and figured we could get in a couple minutes of:<\/p>\n

 <\/p>\n

MARY:<\/strong><\/p>\n

LBFC ( Little Baby Flutter Crunch. Trying to start a trend with these<\/em>. ), next Mary exercise was going to be Pickle Pounders, but that was TIME.<\/p>\n

 <\/p>\n

COT:<\/strong><\/p>\n

Announcements \u2013<\/p>\n

Lots of opportunities to serve. Samaritans dinner, GreeNest, Q Opportunities, Site Q spots available. Check Slack.<\/p>\n

Prayers \u2013<\/p>\n

Prayers for Frostbites wife, HUGE test today.<\/p>\n

Reach out to those guys you haven\u2019t seen in a while.<\/p>\n

No others spoken. YHC took us out.<\/p>\n

 <\/p>\n

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

Such a great AO and such a great group of men this morning.<\/p>\n

I really need to get back down here more often.<\/p>\n

Burns, Frostbite and Schlitz getting in the EC run. Studs. I felt a little bad having NOT HC\u2019ed for the EC run, but that\u2019s because I knew we were going to be running \u201ca little\u201d for the beatdown. Sorry guys.<\/p>\n

It was great meeting Tammy this morning. He was making the beatdown look easy and doing it in style with his dope Indianapolis Colts hoodie with the throwback logo.<\/p>\n

Spicoli was crushing it as always. Love talking music with this dude and Schlitz. And why in the world do we not have a ( Music \\ Upcoming Concerts channel ) on Slack? This needs to be a thing.<\/p>\n

 <\/p>\n

All PAX stayed together this morning and pushed through. Pick Up the 6 \\ Leave no man behind was on full display. Again, they didn\u2019t want me to get lost\u2026.almost did on the first round of the workout. #SMH<\/p>\n

 <\/p>\n

Thank you for the opportunity this morning.
\nThank you for the push.<\/p>\n

#SYITG soon.<\/p>\n

 <\/p>\n

Adobe – OUT<\/p>\n","protected":false},"excerpt":{"rendered":"

\u201cHey, wait\u2026 Did Urban Assault switch the launch point on Friday\u2019s\u201d, is what I was thinking to myself as I pulled up this morning. Not only did I, \u201chave to catch the redeye all the way from East Mocksville\u201d as Spicoli so eloquently put it, but I also hit EVERY SINGLE redlight in downtown Winston. […]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,91,116],"tags":[],"class_list":["post-24516","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault","category-wefoco"],"acf":{"q":"Adobe","date":"1-17-25","pax":"Schlitz, Frostbite, Burns, Tammy, Spicoli, Adobe"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24516","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24516"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24516\/revisions"}],"predecessor-version":[{"id":24517,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24516\/revisions\/24517"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24516"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24516"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24516"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}