{"id":2567,"date":"2017-09-16T10:20:04","date_gmt":"2017-09-16T14:20:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2567"},"modified":"2017-09-16T10:20:04","modified_gmt":"2017-09-16T14:20:04","slug":"kirky-macdeuce-is","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/09\/kirky-macdeuce-is\/","title":{"rendered":"Kirky MacDeuce at #ImpossibleSituation"},"content":{"rendered":"<p>6 PAX convened at the #MotherShip for a workout that was as efficient as it was boring. Here&#8217;s how it went&#8230;<\/p>\n<p><em>Mosey to entrance to playground across from Clover St<\/em><\/p>\n<p><strong>Warm-o-rama<\/strong><br \/>\nPretty standard &#8211; x15 IC SSH, Imperial Walkers, Merkins, OH Claps, Windmills<\/p>\n<p><em>Mosey to track<\/em><\/p>\n<p>One lap <strong>reverse peloton run<\/strong><\/p>\n<p><strong>Dirty MacDeuce<\/strong><br \/>\n4 sets of 3 exercises x12 reps each + 1 lap around track<\/p>\n<ol>\n<li>Merkins, Squats, LBC + Lap<\/li>\n<li>CDD, Lunges, Low Flutter + Lap<\/li>\n<li>Wide Merkins, CH squats, Low Dolly + Lap<\/li>\n<li>Hand-Release Merkins, Backward Lunges, Rosalita + Lap<\/li>\n<\/ol>\n<p><em>Mosey to pull up bars<\/em><\/p>\n<p><strong>The Kirk (sort of)<\/strong><br \/>\n7 exercises of ascending multiples of 7 reps, then run up to bushes and back<br \/>\n(We got in 2 rounds)<\/p>\n<ol>\n<li>x7 Pull ups<\/li>\n<li>x14 Burpees<\/li>\n<li>x21 LBC<\/li>\n<li>x28 Merkins<\/li>\n<li>x35 Imperial Walker<\/li>\n<li>x42 Plank jax<\/li>\n<li>x49 Squats; run up to bushes and back; Repeato<\/li>\n<\/ol>\n<p><em>Mosey to steps at playground<\/em><\/p>\n<p><strong>Deep Sea Divers<\/strong><br \/>\nPer the <a href=\"http:\/\/f3nation.com\/exercises\/\">exercise database<\/a>:<\/p>\n<ul>\n<li>Start with feet on 1st step, do 1 Hip Slapper<\/li>\n<li>Move feet up 1 step, do 1 Hip Slapper<\/li>\n<li>Continue with this pattern up to 5 steps<\/li>\n<li>Repeato coming down the steps<\/li>\n<\/ul>\n<p><em>Mosey to benches<\/em><\/p>\n<p><strong>We&#8217;re using up time at this point&#8230;<\/strong><\/p>\n<ul>\n<li>x10 dips<\/li>\n<li>x10 Irkins<\/li>\n<li>x10 Derkins<\/li>\n<li>Run one lap around playground, ending up back at top of stairs<\/li>\n<\/ul>\n<p><strong>Mary<\/strong><\/p>\n<p><strong>Captain Thor<\/strong><br \/>\nPer the <a href=\"http:\/\/f3nation.com\/exercises\/\">exercise database<\/a>:<br \/>\nAb exercise that maintains a 1:4 ratio<\/p>\n<ol>\n<li>American Hammer + Low Flutter; 1 AH:4 LF, etc, up to 5 AH:20 LF<\/li>\n<li>Reverse it: Low Flutter + American Hammer; 1 LF:4 AH, etc, up to 5 LF:20 AH<\/li>\n<\/ol>\n<p>We then did some standard Mary exercises, x20 Merkins so @Lysol could complete his #Benjamins, and some planking per @Toto<\/p>\n<p><em>Mosey back to start<\/em><\/p>\n<p>We still had one minute left, so we planked until time ran out per @Toto.<\/p>\n<p>YHC took us out.<\/p>\n<p><strong>Announcements &amp; NMM<\/strong><\/p>\n<ul>\n<li>@BAM retiring as SiteQ at #Purgatory; @TotalRecall taking over<\/li>\n<li>@TotalRecall retiring as 2ndF Q; @BeastLite taking over<\/li>\n<li>#TheRacket tomorrow 3:00pm;<\/li>\n<li>F3 Expansion: Chicago starts next week, St Louis 10\/14, Austin 10\/28; see @Starfish if you want to get involved; if you know men in those cities, email their contact info to @f3nation.com<\/li>\n<li>@SwissMiss birthday 10\/21<\/li>\n<li>#ShemedFest last Sat in Aug 2018<\/li>\n<li>When is the next #BRR?<\/li>\n<li>@Lysol + @Starfish + @Toto = Lots of mumble chatter<\/li>\n<li>@Starfish and @SheepDip (and I think @Thistle) went to the top of the stairs for the #DeepSeaDivers; #strong<\/li>\n<li>Siting of @TheVig, @MrHand, and @Winkelvoss this morning; just want to remind those guys that beatdowns are still a valid form of workout; #MoreToLifeThanRunning (maybe)<\/li>\n<li>Thanks for the keys, @VanGogh!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>6 PAX convened at the #MotherShip for a workout that was as efficient as it was boring. Here&#8217;s how it went&#8230; Mosey to entrance to playground across from Clover St Warm-o-rama Pretty standard &#8211; x15 IC SSH, Imperial Walkers, Merkins, OH Claps, Windmills Mosey to track One lap reverse peloton run Dirty MacDeuce 4 sets [&hellip;]<\/p>\n","protected":false},"author":58,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2567","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Fingers","date":"09\/16\/17","pax":"Toto (WB), Sheep Dip, Starfish, Thistle (WD), Lysol, Fingers"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2567","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2567"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2567\/revisions"}],"predecessor-version":[{"id":2575,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2567\/revisions\/2575"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2567"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2567"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2567"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}