{"id":25423,"date":"2025-07-11T09:11:38","date_gmt":"2025-07-11T13:11:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25423"},"modified":"2025-07-13T22:55:33","modified_gmt":"2025-07-14T02:55:33","slug":"some-days-you-beat-the-a-l-a-r-m-somedays-the-alarm-betas-you","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/07\/some-days-you-beat-the-a-l-a-r-m-somedays-the-alarm-betas-you\/","title":{"rendered":"Some days you beat the A.L.A.R.M, somedays the alarm beats you."},"content":{"rendered":"<p style=\"text-align: center;\" data-start=\"305\" data-end=\"361\">On Thursday, at House Wobegon, the alarm clock (AKA iPhone) won. Snooze, dead to the world, missed the EC and the beatdown. Ah well. It happens. It happens to me, at least.\u00a0 So, for my Q Friday at UA, we were going to beat the hell out of the A.L.A.R.M. Went like this:<\/p>\n<p>Warm-O-Rama with all the favorites. Mosey up to the small stage.<\/p>\n<h3 data-start=\"305\" data-end=\"361\"><strong data-start=\"309\" data-end=\"361\">The Thang: ALARM (Arms, Legs, Abs, Run, Merkins)<\/strong><\/h3>\n<p data-start=\"363\" data-end=\"384\"><strong data-start=\"363\" data-end=\"384\">Round 1 \u2013 20 Reps<\/strong><\/p>\n<ul data-start=\"385\" data-end=\"588\">\n<li data-start=\"385\" data-end=\"465\">\n<p data-start=\"387\" data-end=\"465\"><strong data-start=\"387\" data-end=\"400\">A \u2013 Arms Swirly Things:<\/strong> 20 Arm Circles (10 forward, 10 backward, full range of motion)<\/p>\n<\/li>\n<li data-start=\"466\" data-end=\"497\">\n<p data-start=\"468\" data-end=\"497\"><strong data-start=\"468\" data-end=\"481\">L \u2013 Legs:<\/strong> 20 Squats<\/p>\n<\/li>\n<li data-start=\"498\" data-end=\"533\">\n<p data-start=\"500\" data-end=\"533\"><strong data-start=\"500\" data-end=\"512\">A \u2013 Abs:<\/strong> 20 Big Boy Sit-ups<\/p>\n<\/li>\n<li data-start=\"534\" data-end=\"556\">\n<p data-start=\"536\" data-end=\"556\"><strong data-start=\"536\" data-end=\"548\">R \u2013 Run:<\/strong> 1 lap (lap was down to the end of the green area, around and back)<\/p>\n<\/li>\n<li data-start=\"557\" data-end=\"588\">\n<p data-start=\"559\" data-end=\"588\"><strong data-start=\"559\" data-end=\"575\">M \u2013 Merkins:<\/strong> 20 Merkins<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"590\" data-end=\"611\"><strong data-start=\"590\" data-end=\"611\">Round 2 \u2013 30 Reps<\/strong><\/p>\n<ul data-start=\"612\" data-end=\"799\">\n<li data-start=\"612\" data-end=\"671\">\n<p data-start=\"614\" data-end=\"671\"><strong data-start=\"614\" data-end=\"627\">A \u2013 Arms:<\/strong> 30 Shoulder Taps (2-count = 15 each side)<\/p>\n<\/li>\n<li data-start=\"672\" data-end=\"718\">\n<p data-start=\"674\" data-end=\"718\"><strong data-start=\"674\" data-end=\"687\">L \u2013 Legs:<\/strong> 15 Lunges per leg (30 total)<\/p>\n<\/li>\n<li data-start=\"719\" data-end=\"743\">\n<p data-start=\"721\" data-end=\"743\"><strong data-start=\"721\" data-end=\"733\">A \u2013 Abs:<\/strong> 30 LBCs<\/p>\n<\/li>\n<li data-start=\"744\" data-end=\"767\">\n<p data-start=\"746\" data-end=\"767\"><strong data-start=\"746\" data-end=\"758\">R \u2013 Run:<\/strong> 2 laps<\/p>\n<\/li>\n<li data-start=\"768\" data-end=\"799\">\n<p data-start=\"770\" data-end=\"799\"><strong data-start=\"770\" data-end=\"786\">M \u2013 Merkins:<\/strong> 30 Merkins<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"801\" data-end=\"822\"><strong data-start=\"801\" data-end=\"822\">Round 3 \u2013 40 Reps<\/strong><\/p>\n<ul data-start=\"823\" data-end=\"1064\">\n<li data-start=\"823\" data-end=\"862\">\n<p data-start=\"825\" data-end=\"862\"><strong data-start=\"825\" data-end=\"838\">A \u2013 Arms:<\/strong> 40 Carolina Dry Docks<\/p>\n<\/li>\n<li data-start=\"863\" data-end=\"912\">\n<p data-start=\"865\" data-end=\"912\"><strong data-start=\"865\" data-end=\"878\">L \u2013 Legs:<\/strong> 40 Reverse Lunges (20 each leg)<\/p>\n<\/li>\n<li data-start=\"913\" data-end=\"970\">\n<p data-start=\"915\" data-end=\"970\"><strong data-start=\"915\" data-end=\"927\">A \u2013 Abs:<\/strong> 20 American Hammers (2-count = 40 total)<\/p>\n<\/li>\n<li data-start=\"971\" data-end=\"994\">\n<p data-start=\"973\" data-end=\"994\"><strong data-start=\"973\" data-end=\"985\">R \u2013 Run:<\/strong> 3 laps<\/p>\n<\/li>\n<li data-start=\"995\" data-end=\"1064\">\n<p data-start=\"997\" data-end=\"1064\"><strong data-start=\"997\" data-end=\"1013\">M \u2013 Merkins:<\/strong> 40 Standard Merkins (broken into sets if needed)<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1066\" data-end=\"1101\"><strong data-start=\"1066\" data-end=\"1099\">\u00a0Bonus Round \u2013 By Committee<\/strong><\/p>\n<ul data-start=\"1102\" data-end=\"1199\">\n<li data-start=\"1102\" data-end=\"1124\">\n<p data-start=\"1104\" data-end=\"1124\">Pony Pleasers (AKA Michael Phelps) \u2013 20<\/p>\n<\/li>\n<li data-start=\"1125\" data-end=\"1140\">\n<p data-start=\"1127\" data-end=\"1140\">Squats \u2013 20<\/p>\n<\/li>\n<li data-start=\"1141\" data-end=\"1165\">\n<p data-start=\"1143\" data-end=\"1165\">Pickle Pounders \u2013 20<\/p>\n<\/li>\n<li data-start=\"1166\" data-end=\"1182\">\n<p data-start=\"1168\" data-end=\"1182\">Run \u2013 2 laps<\/p>\n<\/li>\n<li data-start=\"1183\" data-end=\"1199\">\n<p data-start=\"1185\" data-end=\"1199\">Merkins \u2013 20<\/p>\n<\/li>\n<\/ul>\n<p>Back to start for 6MOM.<\/p>\n<hr data-start=\"1201\" data-end=\"1204\" \/>\n<h3 data-start=\"1206\" data-end=\"1229\"><strong data-start=\"1210\" data-end=\"1229\">Moleskin \/ NMM:<\/strong><\/h3>\n<p data-start=\"1230\" data-end=\"1396\">Solid work across the board.<\/p>\n<ul>\n<li data-start=\"1230\" data-end=\"1396\">Toot kept his HC and tore it up. He&#8217;s off today to prove to various medical experts that he is in fact suuperhuman.<\/li>\n<li data-start=\"1230\" data-end=\"1396\">Man, when I rolled up and saw the $5 Foot Long-mobile I was so happy. He started with some extended stretches and slow mosey on his own and crushed the workout.<\/li>\n<li data-start=\"1230\" data-end=\"1396\">Second time working out with Bootsie, guy is for real. He and $5 shared some aerospace stories. Don&#8217;t think he came in on the motorcycle today though.<\/li>\n<li data-start=\"1230\" data-end=\"1396\">You can always count on Lambchop, for a guy that won&#8217;t HC he is always where you think he&#8217;s going to be and makes the gloom brighter.<\/li>\n<li data-start=\"1230\" data-end=\"1396\">Coffee at DeBeen after was pleasant, with several long-distance runners and Ragnarians coming in to sit for a minute with Toot and me. Great wrap-up to the morning. The Mexican Chipas was excellent.<\/li>\n<\/ul>\n<hr data-start=\"1398\" data-end=\"1401\" \/>\n<p data-start=\"1403\" data-end=\"1496\"><strong data-start=\"1403\" data-end=\"1430\">\u00a0COT \/ Announcements:<\/strong><br data-start=\"1430\" data-end=\"1433\" \/>Support some of the new AOs! Rural Assault, Launchpad&#8230;keep giving it away.<\/p>\n<p data-start=\"1403\" data-end=\"1496\">GreeNest this Saturday, see YHC if you still want to jump in.<\/p>\n<p data-start=\"1403\" data-end=\"1496\">Prayers requested for aging bodies, struggling country and those doing their best to make it all work.<\/p>\n<p data-start=\"1403\" data-end=\"1496\">Spicoli, the keys are on the stage. Hope to see you all again next Friday.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On Thursday, at House Wobegon, the alarm clock (AKA iPhone) won. Snooze, dead to the world, missed the EC and the beatdown. Ah well. It happens. It happens to me, at least.\u00a0 So, for my Q Friday at UA, we were going to beat the hell out of the A.L.A.R.M. Went like this: Warm-O-Rama with [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,91],"tags":[],"class_list":["post-25423","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Wobegon","date":"7-11-2025","pax":"Dr. Toot, $5 Foot Long, Bootsie, Lambchop, Wobegon "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25423","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25423"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25423\/revisions"}],"predecessor-version":[{"id":25433,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25423\/revisions\/25433"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25423"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25423"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25423"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}