{"id":2757,"date":"2017-09-29T21:22:55","date_gmt":"2017-09-30T01:22:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2757"},"modified":"2017-09-29T22:38:16","modified_gmt":"2017-09-30T02:38:16","slug":"2757-2","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/09\/2757-2\/","title":{"rendered":"Turning the Amp Up to 11 at #Urban Assault"},"content":{"rendered":"<p>10 stalwart PAX met in the early morning gloom of the First Presbyterian parking lot to partake of assaulting the urbaneness of downtown Winston-Salem.\u00a0 The blood red illumination of the Reynolds Building provided a sense of foreboding to YHC.\u00a0 The pressure was on to deliver a workout worth the price of admission!<\/p>\n<p><strong>WARMORAMA<\/strong><\/p>\n<ul>\n<li>SSH -IC x 15<\/li>\n<li>IST &#8211; IC x 15<\/li>\n<li>Arm Swirly Things (Fwd) &#8212; IC x 15<\/li>\n<li>Arm Swirly Things (Bkwd) &#8212; IC x 15<\/li>\n<li>Seal Claps &#8211; IC x 15<\/li>\n<li>Overhead Claps &#8211; IC x 15<\/li>\n<li>Standing hamstring stretches &#8211; each leg to a count of 10<\/li>\n<li>Abe Vigodas &#8212; IC x 10<\/li>\n<li>Whirlys (who still has the clap!) &#8211; IC x 12<\/li>\n<\/ul>\n<p><strong>THE THANG<\/strong><\/p>\n<p>Mosey to the\u00a0small pavilion on Fourth Street across from\u00a0CVS (despite working on 4th\u00a0Street for 15 years, YHC does not know what it is called) for <strong>STOP # 1:<\/strong><\/p>\n<ul>\n<li>Irkins x 15 OYO<\/li>\n<li>Box Jumps x 15 OYO<\/li>\n<li>Decline CDDs x 15 OYO<\/li>\n<li>Right leg step ups x 15 OYO<\/li>\n<li>Dips x 15 OYO<\/li>\n<li>Left Leg step ups x 15 OYO<\/li>\n<\/ul>\n<p><strong>REPEATO!<\/strong><\/p>\n<ul>\n<li>Mosey down Fourth Street to Bailey Park for <strong>STOP # 2<\/strong> to perform 11&#8217;s, consisting of &#8220;beat your boots&#8221; squats (punishment administered to YHC at U.S. Army Airborne School when he was 19) and Diamond Merkins, starting at the low end of Bailey Park for the squats and running up the hill for approximately 50 yards for the Merkins, resulting in a grand total of 55 squats and 55 diamond Merkins, with 500+ yards worth of sprints enjoyed\/endured in between.<\/li>\n<li>Mosey up 5th Street to the railroad trestle for <strong>STOP # 3<\/strong> to perform 2 sets of pull-ups on the I-Beams, each\u00a0to muscle failure.\u00a0 (YHC&#8217;s muscles failed pretty early.\u00a0 T-Claps to #Stats for the partner assist!)<\/li>\n<li>Resume moseying uphill\u00a0along 5th Street to the front of the Millenium Center for <strong>STOP # 4<\/strong>, performing a quick 15 Irkins OYO on the railings while the PAX\u00a0reconstituted<\/li>\n<li>Continue moseying up 5th Street to Cherry Street, hanging a left and returning to the FirstPresby parking lot for 2 minutes of Mary.<\/li>\n<\/ul>\n<p><strong>MARY<\/strong><\/p>\n<ul>\n<li>YHC turned to #Starfish for some fun with spelling.\u00a0 Almost as good as YHC&#8217;s &#8220;CAROLINA SUCKS&#8221; from last Saturday&#8217;s #Purgatory (received with much acclaim\u00a0by #Goofy), #Starfish spelled out &#8220;GO DEACONS!&#8221;\u00a0 Well done, indeed!<\/li>\n<li>1 minute of Elbow Plank<\/li>\n<\/ul>\n<p><strong>FINIS!<\/strong><\/p>\n<p><strong>ANNOUNCEMENTS\u00a0<\/strong><\/p>\n<ul>\n<li>Bourbon Chase &#8212; 13 October in Kentucky, more runners needed<\/li>\n<li>F3 Expansion:\u00a0 Chicago launched last week; St. Louis will launch on 28 October ; Austin, TX on 28 October<\/li>\n<li>YHC has the Q at #Impossible Situation on Saturday<\/li>\n<li>#Tuco has the Q at #Purgatory on Saturday<\/li>\n<\/ul>\n<p><strong>COT<\/strong><\/p>\n<ul>\n<li>YHC took us out, thanking our Lord for the blessing and opportunity to exercise and fellowship together, and asking Him to remind us that life is a team sport, ending with\u00a0one of YHC&#8217;a\u00a0favorite Bible verses from the Book of Isaiah, Chapter 6.<\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Not a lot of mumble chatter from the PAX.\u00a0 Not sure why.<\/li>\n<li>Strong performance by #Carson in his first week of F3, TCB at #VI and #UA!!\u00a0 Well done, Sir.<\/li>\n<\/ul>\n<p>It was a privilege to lead.\u00a0 Thanks to #ToeTag for the opportunity.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>10 stalwart PAX met in the early morning gloom of the First Presbyterian parking lot to partake of assaulting the urbaneness of downtown Winston-Salem.\u00a0 The blood red illumination of the Reynolds Building provided a sense of foreboding to YHC.\u00a0 The pressure was on to deliver a workout worth the price of admission! WARMORAMA SSH -IC [&hellip;]<\/p>\n","protected":false},"author":245,"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-2757","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"SGT Schultz","date":"29 September 2017","pax":"Hedwig (WB), Palin, Conway, Stats, Mutton, Root Canal (WD), Van Gogh, Boomerang, Starfish, SGT Schultz"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2757","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\/245"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2757"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2757\/revisions"}],"predecessor-version":[{"id":2767,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2757\/revisions\/2767"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2757"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2757"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2757"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}