{"id":24679,"date":"2025-02-17T23:18:55","date_gmt":"2025-02-18T03:18:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24679"},"modified":"2025-02-17T23:18:55","modified_gmt":"2025-02-18T03:18:55","slug":"a-beastly-beatdown","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/02\/a-beastly-beatdown\/","title":{"rendered":"A Beastly Beatdown"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Lesson of the day: Long car rides make for lots of time spent developing bad ideas.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">YHC loves cinder blocks, and bear crawls\u2026 and then the kids have been watching lots of \u201cBeast Games\u201d so the term \u201cBeast\u201d was stuck in my head\u2026Beast implying a TOUGH (all caps) beatdown. And then the thought of rows and grip strength came to mind\u2026. And the Eureka moment went something like: \u201cHey Mallory, how does a pinch grip on a cinder block that you hold during a bear crawl sound?!\u201d After explaining what bear crawls and pinch grips were, she said .. \u201cThat sounds impossible.\u201d Which was the sign YHC needed to make it happen. Mix in a little partner work, running on the track, and decent rep counts, and BOOM. Here goes:<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mission Statement \/ Core Principles!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">CHS x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IST x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">AV x 6 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to Blocks<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead carry block to the track<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Partner Up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beast Crawl<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Partner A Bear Crawl with a block in each hand around the track (lifting block with hands to move forward)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Partner B does 20 pull ups, then chases down Partner A<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Flip Flop Repeato until you go around the track<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resurrection Beast<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Partner A reverse beast crawl (bear crawl with a block in each hand) around the track (dragging black to move backwards around track)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Partner B does 20 merkins, then chases down Partner A<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Flip Flop Repeato until you go around the track<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beast Lunge\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">At the basketball courts, Partner A Lunge Walks with a block in each hand toward block drop off<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Partner B does 25 monkey humpers, then chases down Partner A<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Flip Flop Repeato until you get to block drop off<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to start<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">American Hammers til 6 is up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">American Hammers x 20 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bagpipe\u2019s friend JC recovering\u00a0 from surgery\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rollback\u2019s M getting clarity and answers from upcoming follow up appt post surgery (praise it went well)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayers for Dr Toots M, in California with their grandson for a good visit,, and prayer for Dr Toot not going stir crazy waiting to get out there<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Had no clue how long it was going to take, but it definitely ended up as hard as YHC thought it would.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 rounds for the Beast Crawl, and 2 rounds for the Resurrection Beast.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Time was running low so we Beast Lunged heading back to the block pile instead of around the track again.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beat crawls led to lots of complaints about grip strength failing, shoulders burning, back aching.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rollback said that it was definitely a Van Gogh friendly motion. Sorry no burpees were included in today\u2019s workout!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ducky said he felt like a Bag of Richards after.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zima said YHC doesn\u2019t have to act on his horrible ideas, to which Rollback said that was like the pot calling the kettle black. Especially after that Alcatraz Q this past Saturday (which YHC was sad to miss).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finally met Zesty, who was YHCs partner. He didn\u2019t seem to get too mad at me for the dumb workout, so I think that means we can be friends! He<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Great to see Root Canal out there. He hit the first round with a good modification, constantly moving, and then was out there doing the Resurrection Beast &#8211; making it look easy in the knee brace!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ziggy was moving quickly along the track with his partner Root. Still waiting for him to find a way to get ChatGPT to do the workout for him!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bagpipe didn\u2019t complain once, and I think he was happy to get his money\u2019s worth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unfortunately, YHC forgot to start the watch so none of this counted\u2026 but it was likely 1.5 miles travelled? \u201cOnly\u201d 60 pull-ups, 40 Merkins, 80 Monkey humpers, and three modes of transportation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At least one PAX had hoped it would be a 20&#215;25 beatdown, alas &#8211; it was not meant to be today. Maybe next time!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks for the reminder on Sunday, Ducky, travelling home would have made fartsacking awfully tempting this morning! Working out with the PAX was a MUCH better start to the week! SYITG,<\/span><\/p>\n<ol>\n<li><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Lesson of the day: Long car rides make for lots of time spent developing bad ideas. &nbsp; YHC loves cinder blocks, and bear crawls\u2026 and then the kids have been watching lots of \u201cBeast Games\u201d so the term \u201cBeast\u201d was stuck in my head\u2026Beast implying a TOUGH (all caps) beatdown. And then the thought of [&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":[145],"tags":[],"class_list":["post-24679","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Van Gogh","date":"02\/17\/2025","pax":"@Rubber Ducky, @Rollback, @Zesty, @ziggy stardust, @Zima, @dr. toot (WD), @Bagpipe (WB), @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24679","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=24679"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24679\/revisions"}],"predecessor-version":[{"id":24680,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24679\/revisions\/24680"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24679"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24679"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24679"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}