{"id":2644,"date":"2017-09-22T07:40:16","date_gmt":"2017-09-22T11:40:16","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2644"},"modified":"2017-09-22T08:28:16","modified_gmt":"2017-09-22T12:28:16","slug":"ua-9-22-17","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/09\/ua-9-22-17\/","title":{"rendered":"UA 9.22.17"},"content":{"rendered":"<p>It is every PAX\u2019s worst nightmare, alarm clock failure of some type and you are late waking up. My alarm woke me up at 05:20 (though YHC is sure it was set for far earlier), usually I would take this as my body telling me something and use it as an opportunity to let my body rest, but not when I have the Q. So I dashed out of bed and to the car and arrived at the AO at 05:32, pleased to see that Tuco had stepped up to start the warmups. Fortunately the PAX was very nice and understanding and no one gave me grief about it.<\/p>\n<p>&nbsp;<\/p>\n<p>Warm-O-Rama<\/p>\n<ul>\n<li>SSH led by Tuco<\/li>\n<li>ISW led by Tuco<\/li>\n<li>Abe Vigoda led by Tuco and YHC joined half way through<\/li>\n<li>Burpees x5 OYO<\/li>\n<li>Arms forward x10 IC<\/li>\n<li>Arms backward x10 IC<\/li>\n<li>Seal Clap x10 IC<\/li>\n<\/ul>\n<p>Mosey to parking deck<\/p>\n<ul>\n<li>Up a lap<\/li>\n<li>Partner up for Leg throw downs x20 each<\/li>\n<li>Up a lap<\/li>\n<li>Partner up for WWII sit-ups x15 with partner planking on feet<\/li>\n<li>Up a lap<\/li>\n<li>Merkins x25<\/li>\n<li>Up a lap<\/li>\n<li>Partner 1 in plank, partner 2 does deadlifts lifting partner 1\u2019s feet \u2013 YHC just kind of thought this up last night and was not sure how it was going to work but it seemed to be enjoyed by all. Proposed name is \u201cpartner assisted pickle pounder\u201d \u2013 we\u2019ll see if it sticks<\/li>\n<\/ul>\n<p>At top of parking deck for Dora 123<\/p>\n<ul>\n<li>50 \u2013 4&#215;4 (Bur-4 merkins-4 mtn climbers-pee)<\/li>\n<li>100 \u2013 squat<\/li>\n<li>200 \u2013 LBC<\/li>\n<\/ul>\n<p>Mosey down the deck \u2013 Whirly made it there super fast, when did he become a fasthole?<\/p>\n<ul>\n<li>25 merkins on the side walk<\/li>\n<\/ul>\n<p>Mosey back to parking lot<\/p>\n<p>Ring of fire<\/p>\n<p>Mary by committee (penguin crunch, low flutter)<\/p>\n<p>&nbsp;<\/p>\n<p>TClaps to Tuco and Van Gogh for attending both parts of my two-part Q.<\/p>\n<p>&nbsp;<\/p>\n<p>Sorry to the PAX who waited in agony and suspense as 05:30 struck. If you will write your name, DOB, SSN, address, and mother\u2019s maiden name on the back of a twenty dollar bill and give it to me a refund will be issued in 6-8 weeks.<\/p>\n<p>&nbsp;<\/p>\n<p>Welcome Matthew Gray who is a 2<sup>nd<\/sup> Lt in the Army, 4<sup>th<\/sup> year med student who went to undergrad with Hedwig. Funny story is that in undergrad he was working on a remote controlled plane and the propeller chopped his thumb almost off \u2013 Hedwig took him to hospital where it was saved and you can barely tell now \u2013 though his dreams of being a surgeon were dashed. New name is Drone.<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements<\/p>\n<ul>\n<li>Torque\u2019s wife is pregnant<\/li>\n<li>Birdhole with props for the Dash\u2019s contribution to the F3 Foundation in the Give2Give campaign<\/li>\n<li>Shmedfest raised $54,458 for Crisis Control Ministries. Date has been set for next year, August 25, 2018, so mark your calendars now<\/li>\n<li>Swiss Miss, Lite Bright and Rust Bucket have birthdays coming up<\/li>\n<li>October 28 &#8211; F3 Greensboro is hosting this year\u2019s Mega, a multi-hour bootcamp<\/li>\n<li>October 23 \u2013 Ardmore RAH (1 mi, 5k, 10k) with proceeds going to 2<sup>nd<\/sup> harvest food bank<\/li>\n<li>September 22<sup>nd<\/sup> \u2013 Moonlight madness 5k tonight for those that have registered before last Wednesday<\/li>\n<li>Toe Tag, Road Apple, others have Table Rock Ultra 50k on Sat<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Bridhole took us out giving thanks for the opportunity to come together in His glory.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It is every PAX\u2019s worst nightmare, alarm clock failure of some type and you are late waking up. My alarm woke me up at 05:20 (though YHC is sure it was set for far earlier), usually I would take this as my body telling me something and use it as an opportunity to let my [&hellip;]<\/p>\n","protected":false},"author":213,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-2644","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Palin","date":"9.22.17","pax":"Hedwig, FNG (formerly known as Matthew Grey), Thistle, Tuco, Rust Bucket, Root Canal, Whirly, Birdhole, Bambi, Torque, BAM, Van Gogh, Lite Bright, Palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2644","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2644"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2644\/revisions"}],"predecessor-version":[{"id":2645,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2644\/revisions\/2645"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2644"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2644"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2644"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}