{"id":24829,"date":"2025-03-20T15:21:17","date_gmt":"2025-03-20T19:21:17","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24829"},"modified":"2025-03-20T15:21:17","modified_gmt":"2025-03-20T19:21:17","slug":"march-madness-survive-and-advance","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/03\/march-madness-survive-and-advance\/","title":{"rendered":"March Madness, survive and advance"},"content":{"rendered":"
\n
\u00a0YHC was inspired to lead WIB by creating a themed workout after filling out my first bracket on Monday morning. Once I saw that no one had the Q for Thursday’s WIB, I reach out to Dr. Toot and secured the Q.<\/div>\n
The location of this roaming AO (Camel City Coffee parking lot) was chosen out of respect to Frostbite who once used this AO and the fact that I could RIRO from Ardmore. It was a glorious morning with the temperature was in the low 50’s and we had a slight breeze throughout the morning.<\/div>\n
<\/div>\n<\/div>\n
\n
\n
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Warm-o-Rama:
\nSSH -15 IC
\nMichael Phelps -11 IC
\nHillbillies -12 IC
\nThe 1,2,3 clap exercise – 8 IC<\/p>\n

YHC attempted to debut a new exercise : “The Lane Violation<\/strong>“. The demonstration to the exercise did not go as planned and was received rather poorly from some Tarheel faithful.
\nThis exercise puts all your weight on your toes as you lean forward, within a second the lean forward take your momentum across an imaginary line. Then, knowing you have proceeded forward, you suddenly extend your arms up & out and proceed to backpedal in denial of your momentum, having gone forward.
\nThe Lane Violation is all about stability, footwork, and control. The exercise is not about timing. The initial momentum forward needs to be blatant and obvious almost as to ensure everybody notices your fault immediately.<\/p>\n

The Thang:<\/p><\/div>\n

-4 stations (regions). The stations are set up in a rectangle shape. Each station has 4 exercises- bracket matchup style. You will do two exercises at each station per lap. Lap 1 and Lap 2 -32 reps &\u00a0 Lap 3 -16 reps<\/div>\n
-Running between stations: Plot twist was implemented to to simulate suicide basketball drills, “running baseline to baseline” meaning running from Station 1 (A) to Station 2 (B) meant running from A to B to A to B in order to proceed. This back and worth cardio added difficulty to the WIB<\/div>\n
-After each completed lap- 13 Burpees (13 represents the number of SEC teams in the Field of 64)<\/div>\n
<\/div>\n
Station One: “Upper body region”
\n-Merkins
\n-Mike Tyson\u2019s<\/div>\n
-Carolina Dry Docks
\n-Diamond Merkins<\/p>\n

Station Two: the “Ab region”
\n-WWIIs
\n-American Hammers<\/p><\/div>\n

<\/div>\n
-Box Cutters
\n-Crunchy Frogs<\/p>\n

Station Three: “Legs”
\n-Bobby Hurley\u2019s
\n-Squats<\/p><\/div>\n

<\/div>\n
-Bonnie Blairs
\n-Monkey Humpers<\/p>\n

Station Four: “Miscellaneous Exercise Region”
\n-Mountain Climbers<\/p><\/div>\n

-Lunges<\/div>\n
<\/div>\n
-Freddie Mercury\u2019s
\n-Heels to Heaven<\/div>\n
\"\"<\/div>\n
<\/div>\n
After the first two laps and completion of round 1, each pax got to choose their Round Two matchups just like filling out your own bracket. Only 16 reps for each exercise making round 2 much faster even though the running seemed to slow us all down.<\/div>\n
<\/div>\n
NMM: Greenspan immediately questioned my sanity pairing Merkins with Mike Tysons for 32 reps of each, but I explained that it was a decent matchup, and only one would be advancing to the next round.<\/div>\n
In the middle of the second lap of the first round, Greenspan commented that this was “40 minutes of hell”. While true this was also a basketball reference to Nolan Richardson and the Arkansas Razorbacks national championship team.
\nNot sure if we had a “One Shining Moment” this morning
\nRollback was slightly out in front today even after he seemed to do about 100 burpees before 0530.
\nDr. Toot was able to integrate other workouts as he moseyed station to station.
\nAll in all we finished 3 laps or two full rounds of exercises. It was a beatdown and just like the tournament grind many championship teams face, all PAX Survived and Advanced.<\/p>\n

C0T:
\nAnnouncements
\nGreenspan has OGs and Tractors tomorrow 3\/21.
\nQ school is coming up soon.
\nDr. Toot still needs some Q’s for WIB Quarter 2.<\/p>\n

Prayer requests:
\nVan Gough’s mother-in-law and family
\nLamp Chop and his M.
\nFor fellowship and the men of the WS F3.<\/p><\/div>\n

Also, for a perfect March Madness bracket.<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\u00a0YHC was inspired to lead WIB by creating a themed workout after filling out my first bracket on Monday morning. Once I saw that no one had the Q for Thursday’s WIB, I reach out to Dr. Toot and secured the Q. The location of this roaming AO (Camel City Coffee parking lot) was chosen […]<\/p>\n","protected":false},"author":675,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[113,84],"tags":[],"class_list":["post-24829","post","type-post","status-publish","format-standard","hentry","category-pain-stations","category-wib"],"acf":{"q":"Pollster","date":"March 20, 2025","pax":"Rollback, Greenspan, Dr. Toot, Pollster"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24829","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\/675"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24829"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24829\/revisions"}],"predecessor-version":[{"id":24833,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24829\/revisions\/24833"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24829"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24829"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24829"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}