{"id":24863,"date":"2025-03-26T13:11:31","date_gmt":"2025-03-26T17:11:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24863"},"modified":"2025-03-26T15:35:23","modified_gmt":"2025-03-26T19:35:23","slug":"24863","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/03\/24863\/","title":{"rendered":"Clear and Simple"},"content":{"rendered":"<p>Playfully, YHC has been making some commotion on Slack about not being utilized for Q-School.\u00a0 YHC\u2019s resume speaks for itself:\u00a0 Outhouse Site-Q (shuttered in 2021), hole in the head in 2023 resulting from a Zima Q that results in momentary forgetfulness of at least one of the core principles, poorly-spoken (though maybe not well-spoken of), a recycled Spotify playlist that just keeps growing, creator of many well-planned, complicated Qs.\u00a0 Are you not entertained?\u00a0 So, YHC set out today to keep it simple and clear with minimal Omahaing while being worth everyone\u2019s time and money.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>YHC clearly verbalized the mission and 5 core principles.\u00a0 Then we did a warmup of the muscles that YHC planned to hit today, i.e. all of them.<\/p>\n<ul>\n<li>SSHs, Abe Vigodas, Whirlies, up\/down dogs, Cherry Pies<\/li>\n<\/ul>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Mosey to the playground.\u00a0 Cardboard weinkes awaited at the swings, the tables, and the steps.\u00a0 YHC slowly explained the plan and what each exercise consisted of.<\/p>\n<ul>\n<li>Swings: Supine Pullups x 20 (each round)<\/li>\n<li>Tables:\n<ul>\n<li>Round 1 \u2013 Divebombers x 15<\/li>\n<li>Round 2 \u2013 Hand-Release Merkins x 15<\/li>\n<li>Round 3 \u2013 Derkins x 15<\/li>\n<\/ul>\n<\/li>\n<li>Steps:\n<ul>\n<li>Round 1 \u2013 Squats x 30<\/li>\n<li>Round 2 \u2013 Lunges x 30 (Single-Count)<\/li>\n<li>Round 3 \u2013 Calf Raises x 30<\/li>\n<\/ul>\n<\/li>\n<li>Bottom of Intimidator\n<ul>\n<li>Round 1 \u2013 Run to Carolina, Star Jumps x 5 at top<\/li>\n<li>Round 2 \u2013 Run to Glade View Court, Star Jumps x 5 at top<\/li>\n<li>Round 3 \u2013 Run to Jersey, Star Jumps x 5 at top<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Perform one exercise at each stop per round.\u00a0 Repeato until 0610.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Zesty has UA Q on Friday! Schlitz invited him to the flattest EC run in downtown W-S;<\/li>\n<li>Coffee with the Runs is at Tanglewood on Sunday, $5 Footlong on the Q. Finish the run by 0715 for coffee.<\/li>\n<li>Q School is Saturday(!) March 29<sup>th<\/sup> at 6:15 at Purgatory. It will teach you to lead an effective Q.\u00a0 YHC will not be there.<\/li>\n<li>Samaritan Ministries service night is Monday, 4\/21\/25. Let me know if you can serve.\u00a0 We currently need a full assortment of six guys.<\/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>Iceberg, long absent pax, dealing with anxiety. Thankfulness for Schlitz\u2019s friendship to him.<\/li>\n<li>Lamb Chop\u2019s &amp; M\u2019s baby.<\/li>\n<li>Van Gogh\u2019s M\u2019s mother and family.<\/li>\n<\/ul>\n<p>YHC prayed us out.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>YHC EHed Turnover with the pre-blast. To YHC\u2019s pleasant surprise, TO responded in the affirmative.<\/li>\n<li>TO showed up in the family swagger wagon rather than the horned truck which led to the following discussion:\n<ul>\n<li>Palin: \u201cWhere\u2019s the truck?\u201d<\/li>\n<li>Turnover: \u201cThe truck is okay.\u201d<\/li>\n<li>Palin: \u201cBut where is it?\u201d<\/li>\n<li>Turnover: \u201cIt\u2019s in my driveway.\u201d<\/li>\n<li>Palin: \u201cSo you just felt like driving the van today like Rubber Ducky?\u201d<\/li>\n<li>Turnover: [Exhausted by the conversation at this point] \u201cSo, we\u2019re having work done at the house, and they dropped off materials yesterday.\u201d<\/li>\n<li>Palin: \u201c\u2026\u201d<\/li>\n<li>Turnover: \u201c%*#%, Palin!\u00a0 The truck is blocked in the driveway by the materials!\u201d<\/li>\n<\/ul>\n<\/li>\n<li>Schlitz, Palin, and Turnover joined for a rapid EC run. Schlitz was really happy with the flat nature of the route\u2026until we got to the weinke at the bottom of the Intimidator.\u00a0 \u201cAhhh, it [the flat EC run] makes sense now.\u201d\n<ul>\n<li>Schlitz crushed the Intimidator. T-claps for all of the work he\u2019s put in.<\/li>\n<\/ul>\n<\/li>\n<li>Star Jumps after running up any portion of the Intimidator are a bad idea.<\/li>\n<li>Palin had a delicious, gut bomb dinner last night. We all experienced the aromatic aftermath.<\/li>\n<li>Drip put a hurting on two groups of pax on Monday &amp; Tuesday. Great to see him this morning.<\/li>\n<li>Zesty poured it on after his V-Q last week. He floated up the Intimidator.\u00a0 His ever-pleasant smile is reminiscent of Drip.<\/li>\n<li>Burns suggested that YHC was the only pax in Dashland who \u201clikes\u201d dive bombers. YHC never said I liked them; just that they are an effective, complex exercise that hits multiple groups at the same time.\u00a0 #Efficiency.<\/li>\n<li>Cherry Pie\u2019s status was discussed after his name was invoked during warmarama. Someone asked which gym he was working out at now.\u00a0 Miss that guy.<\/li>\n<li>We made it through 1.66667 rounds of the weinkes today, which was plenty.<\/li>\n<\/ul>\n<p>Thanks, Frank &amp; Beans, for the keys.\u00a0 We miss you.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Playfully, YHC has been making some commotion on Slack about not being utilized for Q-School.\u00a0 YHC\u2019s resume speaks for itself:\u00a0 Outhouse Site-Q (shuttered in 2021), hole in the head in 2023 resulting from a Zima Q that results in momentary forgetfulness of at least one of the core principles, poorly-spoken (though maybe not well-spoken of), [&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":[82],"tags":[],"class_list":["post-24863","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"","date":"3.26.25","pax":"Drip, Zesty, Burns, Schlitz (EC), Palin (EC), Turnover (EC), Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24863","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=24863"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24863\/revisions"}],"predecessor-version":[{"id":24867,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24863\/revisions\/24867"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24863"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24863"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24863"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}