here<\/a>.<\/span><\/p>\nEach <\/span>weinke<\/span> is placed beneath an I-beam for even spacing (10yd roughly) in a straight line. PAX are to perform 20 Squats at start, bear crawl to the first <\/span>weinke<\/span> in line, perform the listed exercise and bear crawl back to start. Repeat the 20 squats, bear crawl to the second <\/span>weinke<\/span>, perform exercises <\/span>1 & 2<\/span>, bear crawl back. REPEATO ascending the ladder and then descending as far as time allowed.<\/span><\/p>\nExercises were as follows:<\/span><\/p>\n20 Squats<\/span><\/p>\n\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2013<\/span><\/p>\n20 <\/span>Merkins<\/span><\/p>\n20 Reverse Lunges*<\/span><\/p>\n20 Alternating Box Cutters<\/span><\/p>\n10 Pullups<\/span><\/p>\n20 <\/span>Supermans<\/span><\/p>\n <\/p>\n
*As with Burns’ first rendition: If you have to ask, yes, it’s double count.<\/span><\/p>\n0608. Speed walk back to start for Mary<\/span><\/p>\n\n
MARY<\/span><\/p>\nHuck’s 3 <\/span>SuperMerkins<\/span> (credit: Pretty sure I got this from a VG backblast.)<\/span><\/p>\n\n- 10 count down<\/span><\/li>\n
- 10 count superman<\/span><\/li>\n
- 10 count up<\/span><\/li>\n<\/ul>\n
15X IC Penguin Crunch<\/span><\/p>\n15X IC Low Flutters<\/span><\/p>\n15X IC Gas Pumps<\/span><\/p>\n-Round Robin to time-<\/span><\/p>\nVG – 15X IC Am Ham<\/span><\/p>\nCrash – 15X IC Box Cutters<\/span><\/p>\nCruiser – 15X IC Freddie Merks<\/span><\/p>\n\n
TIME<\/span><\/p>\n\n
COT<\/span><\/p>\nName-o-R<\/span>ama<\/span><\/p>\nFNG Elijah is YHC’s colleague. He hails from Nebraska and is a loyal Cornhusker alum. He recently moved to NC by way of Missouri and is getting married in the next couple of months. The Q stated, “He is our team <\/span>dielectric<\/span> expert.” Which the attending PAX understand as, “diuretic<\/em> expert”. The possibilities for names takes a dark turn from which we only narrowly escape. Ultimately, his history of fending off yard pests, such as moles and snakes among others rise to the surface. Welcome, <\/span>Whac<\/span>-A-Mole!<\/span><\/p>\n\n
Announcements<\/span><\/p>\n\n- Rachel Ray VQ at VI, which is also his VI VQ. Rachel Ray’s VQVIVIVQ <\/span>– Monday 7\/21. Come on out and support this man!<\/span><\/li>\n
- Tonka Alcatraz Q – Saturday 7\/18<\/span><\/li>\n<\/ul>\n
\n
Prayer Requests<\/span><\/p>\n\n- VG’s family as they mourn the loss of his mother in law<\/span><\/li>\n
- Injured and healing PAX<\/span><\/li>\n<\/ul>\n
\n
NMM<\/span><\/p>\nThe resounding sentiment this morning was the parking garage is a sauna in the summer. Gracious compliments directed to the Q for his multiplication of the suffering were warmly accepted.<\/span><\/p>\nVan Gogh was out front all morning. He actually complained when the Q called for the return to start for MARY. He seemed to just be hitting his stride. He suspiciously lingered in the parking lot after the workout presumably to sneak back over and finish what he started once the other PAX were long gone.<\/span><\/p>\nDrip puts a bold smile on every workout, no matter the pain. This morning was no exception.<\/span><\/p>\nZiggy Stardust said he would need to speak with YHC afterward. He mentioned “time out” in the ground hog burrow or possibly (from VG’s suggestion) some time at the blackboard repeatedly writing, “I will never work out in the parking garage in the summer again…”<\/span><\/p>\nCruiser complained there were not enough pullups. He also is signing up for another adventure race. He also allegedly is skipping Ragnar because it was going to be too easy for him (I think I got that right).\u00a0 He’s a friggin beast.<\/span><\/p>\nBootie and I became acquainted for the first time this morning. The man put in hard work all morning and rides a motorcycle “to boot”. Respect.<\/span><\/p>\nRoot Canal had the PAX captivated with a story mid-beatdown that sounded riveting. Something about him getting passed by infants in a tough <\/span>mudder race<\/span>. It’s possible I confused a couple details.<\/span><\/p>\nWhac<\/span>-A-Mole will fit right in. Shot out of the cannon at the start like he’d done this 100 times. Add in some stamina and he’ll live out front.<\/span><\/p>\nLamb Chop is nursing a shoulder injury and protested the parking garage venue when he would not be able to partake in the pullups. The poor guy suffered without the joys. He was a real trooper.<\/span><\/p>\nCrash and YHC have bonded over our “foot bone” challenges. We’ve gone from busted bone buddies to boot brothers and now on to tennis shoe teammates. It’s been a pleasure journeying with you. <\/span><\/p>\nYHC chose this workout selfishly to cater to my non-running abilities, but the PAX quickly humbled me with their feats of strength and speed. Thanks for the push, gents.<\/span><\/p>\n\n
Van Gogh, the keys melted down in the parking garage. Thanks for letting me lead this morning, fellas.<\/span><\/p>\nTonka<\/span><\/p>\n<\/p>\n","protected":false},"excerpt":{"rendered":"
When Flatline calls, you answer. Boot or no boot. No excuses. YHC had this one on the calendar for a while, somewhat using it as a goal for recovery to be full strength and bring the fury of a bootless Tonka down on the unsuspecting PAX. My foot and I weren’t on the same page […]<\/p>\n","protected":false},"author":464,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,79],"tags":[],"class_list":["post-25435","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-flatline"],"acf":{"q":"Tonka","date":"07.15.2025","pax":"Bootie, Ziggy Stardust, Van Gogh, Cruiser, Crash, Drip, Lamb Chop, Root Canal, Whac-A-Mole"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25435","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\/464"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25435"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25435\/revisions"}],"predecessor-version":[{"id":25438,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25435\/revisions\/25438"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25435"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25435"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25435"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}