{"id":25514,"date":"2025-07-30T16:53:27","date_gmt":"2025-07-30T20:53:27","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25514"},"modified":"2025-07-30T16:53:27","modified_gmt":"2025-07-30T20:53:27","slug":"mayhem-rock-party","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/07\/mayhem-rock-party\/","title":{"rendered":"Mayhem Rock Party"},"content":{"rendered":"

This beatdown was a last minute adaptation of a CSAUP from The Speakeasy a little over a year ago.\u00a0 It was a bad idea then and it did not improve at all with age.<\/span><\/p>\n

 <\/p>\n

TIME WASTERS.\u00a0 <\/b>We could have had more time to do the actual workout if we weren\u2019t forced to waste precious minutes in the beginning.<\/span><\/p>\n

 <\/p>\n

BEATDOWN.<\/b><\/p>\n

 <\/p>\n

Mission: Move your rock to the top of the hill<\/span><\/p>\n

 <\/p>\n

Each round:<\/span><\/p>\n

    \n
  1. At the start point, do 10 <\/span>No Cheat Burpees with a Clap<\/b>.<\/span><\/li>\n
  2. Mosey<\/b> uphill to your rock.<\/span>\n
      \n
    • If you pass a corner <\/span>without<\/span> your rock do:<\/span>\n
        \n
      • 5 <\/span>WMDs<\/b><\/li>\n
      • 10 <\/span>KTG Pulse Lunges<\/b><\/li>\n
      • 15 <\/span>Elbow Spider Planks<\/b><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n
      • At your rock, do 10 <\/span>Curl Press Rockees<\/b>.<\/span><\/li>\n
      • Rifle Carry<\/b> your rock to the next corner.<\/span><\/li>\n
      • Do 10 <\/span>Curl Press Rockees<\/b>.<\/span><\/li>\n
      • Leave your rock and <\/span>Mosey<\/b> back to the start point.<\/span>\n
          \n
        • If you pass a corner <\/span>without<\/span> your rock do:<\/span>\n
            \n
          • 5 <\/span>WMDs<\/b><\/li>\n
          • 10 <\/span>KTG Pulse Lunges<\/b><\/li>\n
          • 15 <\/span>Elbow Spider Planks<\/b><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n
          • Repeat until your rock has made it all of the way to the top of the hill.<\/span><\/li>\n<\/ol>\n

             <\/p>\n

            NOTE: When rifle moseying with your rock, if you must lower it, stop and do 10 <\/span>WWIIIs<\/b>.\u00a0 If you are caught Coldplay Cuddling your rock, just quit and leave.\u00a0 Once finished, continue the rifle mosey to the next corner.<\/span><\/p>\n

             <\/p>\n

            DONE.<\/b><\/p>\n

             <\/p>\n

            NMM:<\/b><\/p>\n

              \n
            • Despite some valiant efforts, nobody finished in the allotted time.\u00a0 Perhaps if we hadn\u2019t wasted so much time in the beginning, we could have accomplished our mission.<\/span><\/li>\n
            • Draftee had PTSD from the original CSAUP so he brought his pup for support.<\/span><\/li>\n
            • Huckleberry had PTSD from the original CSAUP so he berated the Q with unkind words.<\/span><\/li>\n
            • Workout rules were sometimes followed.<\/span><\/li>\n
            • Many PAX expressed extreme pleasure at the choices made during this beatdown.<\/span><\/li>\n
            • It\u2019s all about the rock, baby!<\/span><\/li>\n
            • Burpees before this workout were probably not a good idea.\u00a0 I\u2019m not sure why anyone would do that.\u00a0 I\u2019m just throwing it out there.<\/span><\/li>\n
            • Calories were burned.<\/span><\/li>\n
            • Pro tip: If people don\u2019t post to your CSAUP, bring your CSAUP to them.<\/span><\/li>\n<\/ul>\n

               <\/p>\n

              ANNOUNCEMENTS:<\/b><\/p>\n

                \n
              • AI Over Ales tonight at Joymongers at 5:30pm.<\/span><\/li>\n
              • MayHIM will happen on the last Wednesday of each month.\u00a0 A 30 minute 1st F followed by a 30 minute 3rd F (plus coffee).\u00a0 Note: The start time will be 5:15.<\/span><\/li>\n
              • Sea-Man has the Q at Alcatraz on Saturday<\/span><\/li>\n<\/ul>\n

                 <\/p>\n

                PRAYERS:<\/b><\/p>\n

                  \n
                • Domestic issues.<\/span><\/li>\n
                • Dogs, all dogs.\u00a0 But especially the Root Canal and Cruiser families.<\/span><\/li>\n
                • Huck and those close to his professor who recently passed away.<\/span><\/li>\n
                • Rollback\u2019s M\u2019s further treatment<\/span><\/li>\n<\/ul>\n

                   <\/p>\n

                  Let us be the men that our dogs think we are.\u00a0 Zima Out.<\/span><\/p>\n

                   <\/p>\n","protected":false},"excerpt":{"rendered":"

                  This beatdown was a last minute adaptation of a CSAUP from The Speakeasy a little over a year ago.\u00a0 It was a bad idea then and it did not improve at all with age.   TIME WASTERS.\u00a0 We could have had more time to do the actual workout if we weren\u2019t forced to waste precious […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,83],"tags":[],"class_list":["post-25514","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":"Zima","date":"7\/30\/25","pax":"Rollback, Workbench, Drama Queen, Wahoo, Tweety Bird, Subfloor, Huckleberry, Root Canal, Draftee, Smee (aka Jake the dog), Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25514","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25514"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25514\/revisions"}],"predecessor-version":[{"id":25516,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25514\/revisions\/25516"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25514"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25514"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25514"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}