{"id":25824,"date":"2025-10-12T18:09:59","date_gmt":"2025-10-12T22:09:59","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25824"},"modified":"2025-10-12T18:09:59","modified_gmt":"2025-10-12T22:09:59","slug":"classical-subfloor","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/10\/classical-subfloor\/","title":{"rendered":"Classic(al) Subfloor"},"content":{"rendered":"<p>Cruiser reached out last minute for a sub; YHC made some efforts to fill, but was unable to. Of course Wooly Bugger offered to rehash his golf q from a couple of weeks ago, but he\u2019s already q\u2019d here four times with another coming up. Nah, the site Q needs to rehash this one.<\/p>\n<p>I\u2019ve been mulling over a classical playlist in my mind since my dad gave me a 4 cd set of classical music this summer. I guess he no longer uses a Walkman. There were a number of tracks that are very familiar, so what better way to motivate the PAX than great tunes. And what other way than to do a classic Subfloor Q of the Name O Rama cardboard.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<p>Mission Statement \/ 5 Core Principles. This was done flawlessly and sounded like a perfect recording.<\/p>\n<ul>\n<li>SSHs<\/li>\n<li>Abe Vigoda<\/li>\n<li>Whirly with a clap<\/li>\n<li>Arm Swirly Things\/Thing Swirly Arms<\/li>\n<li>Seal Claps<\/li>\n<li>Michael Phelps<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<p>Dr. Toot was the lone murpher, but had a cramp on the last run. He made it through warm-o-rama, but decided to head home afterwards. Went from 4 to 3.<\/p>\n<p>Mosey to the back and get some blocks. The Name O Rama cardboard and bucket o\u2019 AOs and 2 dice were there waiting for us. Each PAX takes a turn pulling out an AO and rolling the dice. One dice is a number and the other is 1\/3 chance of doubling the reps. Then do exercises for each letter of the AO pulled.<\/p>\n<ul>\n<li>A Burpees<\/li>\n<li>B Bear Crawl<\/li>\n<li>C Curls<\/li>\n<li>D Carolina Dry Docks<\/li>\n<li>E Merkins<\/li>\n<li>F Box cutters<\/li>\n<li>G Step ups<\/li>\n<li>H American Hammers<\/li>\n<li>I LBCs<\/li>\n<li>J Carioca<\/li>\n<li>K Block Swing<\/li>\n<li>L Grave Diggers<\/li>\n<li>M Murder Bunnies<\/li>\n<li>N Jack Reachers<\/li>\n<li>O Squat thrusters<\/li>\n<li>P Plank jacks<\/li>\n<li>Q You pick &#8211; Double reps<\/li>\n<li>R Lunges<\/li>\n<li>S Squats<\/li>\n<li>T SSH<\/li>\n<li>U Penguin crunches<\/li>\n<li>V Blockees<\/li>\n<li>W WW2<\/li>\n<li>X You pick &#8211; Double reps<\/li>\n<li>Y Freddie Mercury<\/li>\n<li>Z You pick &#8211; Double reps<\/li>\n<\/ul>\n<p>As our elder statesman, Ziggy pulled the first AO and of course it was Parilament. After a few rounds, BooBooBustAMove found us in the back and we were back up to 4. In total we did about 7 or 8 AOs. It started out good, but the reps and variety of exercises started to add up and we definitely got our work in.<\/p>\n<p><strong>Mary<\/strong><\/p>\n<p>Held plank to end of finale song, which was perfect.<\/p>\n<p><strong>CoT<\/strong><\/p>\n<ul>\n<li>IS is closed<\/li>\n<li>RAH run is next week<\/li>\n<li>Ziffel has Alcatraz q next week, bring a rope<\/li>\n<li>Need q\u2019s for Redline<\/li>\n<li>Peace in the world<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cruiser reached out last minute for a sub; YHC made some efforts to fill, but was unable to. Of course Wooly Bugger offered to rehash his golf q from a couple of weeks ago, but he\u2019s already q\u2019d here four times with another coming up. Nah, the site Q needs to rehash this one. I\u2019ve [&hellip;]<\/p>\n","protected":false},"author":609,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"class_list":["post-25824","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Subfloor","date":"10\/11\/2025","pax":"Ziggy Stardust (WD), BooBooBustAMove, Wooly Bugger, Subfloor (WB, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25824","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\/609"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25824"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25824\/revisions"}],"predecessor-version":[{"id":25826,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25824\/revisions\/25826"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25824"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}