{"id":24707,"date":"2025-02-25T18:28:30","date_gmt":"2025-02-25T22:28:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24707"},"modified":"2025-02-25T18:28:30","modified_gmt":"2025-02-25T22:28:30","slug":"20x25v3","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/02\/20x25v3\/","title":{"rendered":"20x25v3"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">YHC had to sub in for Posthole today, who Chickflick had assigned to today\u2019s date. Unfortunately, schedule conflicts arose, and the few alternates YHC reached out to couldn\u2019t commit. Then YHC realized the date would be 02\/25, and it kind of felt like the perfect opportunity for a 20&#215;25 beatdown. And YHC started putting a plan in place\u2026<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The challenge from YHC this year has been dubbed\u00a0 \u201c<\/span><b>20&#215;25<\/b><span style=\"font-weight: 400;\">\u201d, with 20 sets of 25 reps. It won\u2019t be announced, it won\u2019t be every one of YHCs Qs, but it will be difficult. There will be at least 10 throughout the year. There will be a cool prize for those who attend <\/span><b>3<\/b><span style=\"font-weight: 400;\"> or more this year&#8230;<\/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;\">Warmup lap (2x 25s)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey down 1st street toward the strollway pedestrian bridge.\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Run up to the bridge for Downward Drydocks x 25<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Carolina Drydock with feet up on the wall to help really get the emphasis on the shoulders!<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lungewalk x 25 across bridge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irked Irkins x 25<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Irkins with hands up on the wall<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Kick wall with foot in between reps (like you are \u201cirked\u201d)<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey downhill to parking lot for WWZ x 25<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">WWII up on the sidewalk, with feet down off the curb.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Do WWII and standup fully in between reps.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quadraphelia back up hill to bridge for Irked Irkins x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bearcrawl x 25 across bridge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Downward Drydocks x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Run downhill to 1st street for Burpees x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Run up hill to bridge for Downward Drydocks x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lungewalk x 25 across bridge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irked Irkins x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey downhill to parking lot for WWZ x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quadraphelia back up hill to bridge for Irked Irkins x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bearcrawl x 25 across bridge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Downward Drydocks x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey downhill to 1st street for Burpees x 25 and mosey to start<\/span><\/li>\n<\/ol>\n<p><b>Mary:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low Flutters x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low Dollys x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heels to the Heaven x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">American Hammers x 25<\/span><\/li>\n<\/ol>\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;\">TClaps to Rollback for successfully completing his first marathon (AND showing up for burpees early today)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rollback taking over Mayhem tomorrow<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bagpipe taking over Iron Throne on St Patrick&#8217;s Day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayers from YHC giving thanks for the group and asking that we might be there for someone who needs it.<\/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;\">Couldn\u2019t think of a better trio to tackle this beatdown with today. Rollback and Bagpipe are both newer blood, and both are stepping up in big ways to invigoration F3WinstonSalem.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This beatdown was symbolic of our trio. A good old fashioned\u00a0 run up\/down with some alternate modes of transportation in between beatdown (representing YHC), and a new challenge (represting Rollback) with some tough new exercises mixed in (representing Bagpipe). In total, we got around 2.5 miles covered and 525 reps total (The extra set was so Bagpipe could get the full 500).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bagpipe caught up with Rollback and YHC who peeled out promptly at 0530. Rollback joined mid-burpees and didn\u2019t miss a beat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This were going quote smooth until our first Quadraphelia run, when Bagpipe got a big Hamstring cramp going up the hill. After realizing my two attendees were missing, YHC went back down the hill and found the issue at hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC briefly gave Bagpipe a hamstring massage to try and get the cramp to release. Not sure if it helped, but Rollback found a skinny construction cone Bagpipe could use as a foam roller and that seemed more effective.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While Bagpipe got the cramp out,\u00a0 Rollback and I slowly burpeed our way up the hill subbing that time in for the planned run down the hill and burpees on the other side..<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eventually, Bagpipe got all the way up the hill and resumed doing the thang without really missing much.. #BEAST<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The Irked Irkins were a nice twist on Irkins. Adding the kick forced you to slow down, and got some good core work mixed in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Downward Drydocks help those of us with long torsos get the proper Carolina Drydock form that Zima so desires.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">WWZs were technically introduced during a Huck WIB Q a few weeks when YHC was seeing doing a situp to standup off the ground, which Huck then asked the PAX to do during Mary. A name wasn\u2019t declared, and YHC is calling them WWZs due to the zombie like slow standing up between the WWII motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nothing new or exciting about Burpees, but the thought did cross my mind\u2026 maybe next beatdown\u2026.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">That marks the third 20&#215;25 beatdown of the year! The new exercises will be used again\u2026 though none were as hard as the BEAST CRAWL last week at TIT\u2026 which didn\u2019t count as part of a 20&#215;25 challenge!\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">VG<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC had to sub in for Posthole today, who Chickflick had assigned to today\u2019s date. Unfortunately, schedule conflicts arose, and the few alternates YHC reached out to couldn\u2019t commit. Then YHC realized the date would be 02\/25, and it kind of felt like the perfect opportunity for a 20&#215;25 beatdown. And YHC started putting a [&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-24707","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Van Gogh","date":"02\/25\/2025","pax":"@Rollback, @Bagpipe (WB), @van.gogh (WD, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24707","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=24707"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24707\/revisions"}],"predecessor-version":[{"id":24708,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24707\/revisions\/24708"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24707"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24707"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24707"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}