{"id":24949,"date":"2025-04-09T16:12:03","date_gmt":"2025-04-09T20:12:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24949"},"modified":"2025-04-09T16:12:03","modified_gmt":"2025-04-09T20:12:03","slug":"a-hill-to-die-on","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/04\/a-hill-to-die-on\/","title":{"rendered":"A Hill to Die On"},"content":{"rendered":"<p><span style=\"text-decoration: underline\"><strong>Warmorama<\/strong><\/span><\/p>\n<p>Started my third ever Q of strong by rolling in a few minutes late because of a EC run gone long, but thankfully Greenspan had already started the party without me. He led some SSHs and Abes then I took over with some whirlies, arm circles (front and back), and Michael phelps. After this we mosied on over to the playground to get started.<\/p>\n<p><span style=\"text-decoration: underline\"><strong>The Thang (1): 7 layer of dips<\/strong><\/span><\/p>\n<p>We started with a classic 7 layer dip: sets of 7 dips followed by sets of 7 other exercises as seen below.<\/p>\n<p>Irkins<\/p>\n<p>Supine pull-up<\/p>\n<p>Right leg up<\/p>\n<p>Derkins<\/p>\n<p>Shoulder Tap Planks<\/p>\n<p>Left Leg Up<\/p>\n<p>Merkins<\/p>\n<p>The PAX seemed to enjoy this set of exercises: everyone was laughing and having a good time. Palin was even asking for more dips to complete the set! I was excited to see the good times continue as we mosied on up the steps to the bottom of the Intimidator.<\/p>\n<p><span style=\"text-decoration: underline\"><strong>The Thang (2): Intimidator Suicides<\/strong><\/span><\/p>\n<p>Our next move was to do intimidator suicides! This involved running up to Carolina, then coming back down, running up to Glade View Ct., then back down, running up to Jersey, then back down, and then running up to the top and back down. Each time when you reached the bottom of the hill, you stopped for 5 burpees and 20 SSHs.<\/p>\n<p>Shockingly to me- this was not received as well by the group. Modifications were requested, reminders were given that it was you v. you, and comments were made like &#8220;this is dumb&#8221; (okay that one was mostly from me). Despite the verbal complaints lodged with the Q- the whole group powered through and crushed the intimidator. We then, mosied back to the start for some Mary.<\/p>\n<p><span style=\"text-decoration: underline\"><strong>Mary<\/strong><\/span><\/p>\n<p>The group then rotated calling out different Mary exercises. Calls included penguin crunches, heels to heaven, mutton crunches, LBCs, and two others- one that I forget and one that I don&#8217;t remember the name of.<\/p>\n<p>Because of my expert planning (including forgetting my watch), we still had about 5 minutes left at the end after going through a round of Mary. After some debate about whether or not we should do another round of Mary, Schlitz ended up leading us through some Broga.<\/p>\n<p>Overall it was some solid work. Third time was not the charm for this Q to run a tight ship, but the group crushed it anyways and a good time was had!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmorama Started my third ever Q of strong by rolling in a few minutes late because of a EC run gone long, but thankfully Greenspan had already started the party without me. He led some SSHs and Abes then I took over with some whirlies, arm circles (front and back), and Michael phelps. After this [&hellip;]<\/p>\n","protected":false},"author":686,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,82],"tags":[],"class_list":["post-24949","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy"],"acf":{"q":"Zesty","date":"4.9.25","pax":"Greenspan (EC), Palin (EC), Schlitz (EC), Lamb Chop, Drip, Zesty (EC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24949","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\/686"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24949"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24949\/revisions"}],"predecessor-version":[{"id":24951,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24949\/revisions\/24951"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24949"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24949"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24949"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}