{"id":24562,"date":"2025-01-29T13:31:18","date_gmt":"2025-01-29T17:31:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24562"},"modified":"2025-01-29T13:31:18","modified_gmt":"2025-01-29T17:31:18","slug":"dips-mayhem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/01\/dips-mayhem\/","title":{"rendered":"Dips Mayhem"},"content":{"rendered":"<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Abes, Whirlies, Cherry Pies<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>First up:\u00a0 \u201cHammer Time\u201d:<\/p>\n<ul>\n<li>Every time Hammer says, \u201cCan\u2019t Touch This\u201d = Burpee (<em>only<\/em> 26 in total, but they come in bursts).<\/li>\n<li>\u201cBreak It Down\u201d = American Hammers AMRAP<\/li>\n<li>\u201cStop, Hammer Time\u201d = Back on your feet<\/li>\n<li>Carioca back &amp; forth for the remainder of the song.<\/li>\n<\/ul>\n<p>Second, mosey to pavilion and partner up for seven layers of dip remixed.<\/p>\n<ul>\n<li>Partner A runs around the small island;<\/li>\n<li>Partner B performs dips AMRAP<\/li>\n<li>Repeato 6 times for 7 total rounds<\/li>\n<\/ul>\n<p>Third, mosey to the Hill to Nowhere; keep your partners for Dora 123:<\/p>\n<ul>\n<li>Partner A runs to the top and back;<\/li>\n<li>Partner B accumulates reps;<\/li>\n<li>Flip Flop<\/li>\n<li>Merkins x 100, Squats x 200, LBCs x 300<\/li>\n<\/ul>\n<p>Mosey home for 3 minutes of Mary.<\/p>\n<p>Finished.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Bagpipe\u2019s VQ is at WIB on Thursday. See Slack for location.<\/li>\n<li>Impossible Situation is moving to a once-monthly format. The AO will convene the first Saturday of each month and any other time during a month that someone calls for a Saturday beatdown at Hanes Park.\u00a0 The goal is to increase attendance and eventually get back on a monthly cadence.<\/li>\n<li>Reminder of the emergency contact Google Sheet (<a href=\"https:\/\/docs.google.com\/spreadsheets\/d\/1z8sBhHcMcyjutMGR_Nls4aPBcTQ8KgebiJw-9Wpzvc4\/edit?gid=0#gid=0\">https:\/\/docs.google.com\/spreadsheets\/d\/1z8sBhHcMcyjutMGR_Nls4aPBcTQ8KgebiJw-9Wpzvc4\/edit?gid=0#gid=0<\/a>). Please populate.<\/li>\n<\/ul>\n<p><strong><u>\u00a0<\/u><\/strong><\/p>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Lamb Chop &amp; M trying to add a 2.0 to their family.<\/li>\n<li>Healing (&amp; patience) for Root Canal and Greenacres.<\/li>\n<li>YHC took us out with gratitude for the day, the men of F3, and our lives &amp; opportunity to make a difference in others\u2019 lives.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>It was a Q-uick turnaround for YHC after Qing High Life last night. Anticipating that Zima might be at Mayhem meant that YHC couldn\u2019t just duplicate last night\u2019s workout but had to bring original material.<\/li>\n<li>YHC was supposed to Q Mayhem last week but got stuck in Atlanta due to the Southern Snowpocalypse of 2025.<\/li>\n<li>Rollback and Zima, sans weight vest, were already getting started on Rollback\u2019s daily burpee goal of several hundred when YHC rolled into the parking lot. YHC had given Rollback the heads up that \u201c30ish\u201d of his daily target would be accomplished in the workout proper.<\/li>\n<li>Turnover strained a calf yesterday training for the Craft Half, at least that\u2019s what he said. What he did was outrun everyone in the AO.\u00a0 Cruiser was going to hook him up with some YouTube PT videos to help TO get on a recovery track.<\/li>\n<li>Rollback: \u201cDid someone critique your triceps, Greenspan?\u00a0 This is a lot of dips!\u201d<\/li>\n<li>Cruiser, as we wrapped up the dips portion, said, \u201cWhat were we supposed to be doing? Just dips?\u201d<\/li>\n<li>Great to have Dr. Toot back out with us as he continues to heal. He played the roll of Cherry Pie today, performing burpees while the rest of us warmed up our shoulders &amp; arms.<\/li>\n<li>Crash, Drama Queen, and Ducky were quiet warriors, knocking out the reps.<\/li>\n<li>Workbench said he hadn\u2019t been running due to the cold weather, but you couldn\u2019t tell it. He was flying around the island and up\/down the hill.<\/li>\n<\/ul>\n<p>Thanks, Workbench, for the keys.\u00a0 Glad to be back causing some Mayhem.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama: SSHs, Abes, Whirlies, Cherry Pies The Thang: First up:\u00a0 \u201cHammer Time\u201d: Every time Hammer says, \u201cCan\u2019t Touch This\u201d = Burpee (only 26 in total, but they come in bursts). \u201cBreak It Down\u201d = American Hammers AMRAP \u201cStop, Hammer Time\u201d = Back on your feet Carioca back &amp; forth for the remainder of the song. [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-24562","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"","date":"1.29.25","pax":"Workbench, Root Canal(!), Drama Queen, Rubber Ducky, Crash, Zima (without weight vest), Cruiser, Rollback, Turnover, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24562","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24562"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24562\/revisions"}],"predecessor-version":[{"id":24563,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24562\/revisions\/24563"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24562"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24562"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24562"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}