{"id":2797,"date":"2017-10-02T16:33:38","date_gmt":"2017-10-02T20:33:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2797"},"modified":"2017-10-02T16:38:16","modified_gmt":"2017-10-02T20:38:16","slug":"exactly-60-minutes-of-f3-at-purgatory-with-music","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/10\/exactly-60-minutes-of-f3-at-purgatory-with-music\/","title":{"rendered":"EXACTLY 60 minutes of F3 at #Purgatory with music"},"content":{"rendered":"<p>14 men honored me by dragging themselves out of bed on a Saturday morning to venture down to Speas elementary for a little exercise.\u00a0 YHC thought a little music was in order and despite my best efforts could not get Phil Collins to load into phone this time.\u00a0 So, went with Spotify playlist, all classic rock which happens to be YHC favorite.<\/p>\n<p>On a likely unrelated note, a van with a giant satellite dish on top and tinted windows was parked outside my house during attempts to create Phil Collins playlist.\u00a0 Surely not related.\u00a0 Interesting picture on outside of van, some sort of snake sitting in the lap of the Facebook founder.\u00a0 Whatever&#8230;\u00a0 Let&#8217;s do this!<\/p>\n<p>Warm-O-Rama<\/p>\n<p>SSH, IW, Abe Vigodas, Mountain Climbers, Peter Parkers<\/p>\n<p>Thang #1<\/p>\n<ul>\n<li>Mosey to bottom of hill towards Lido Deck<\/li>\n<li>At bottom of hill, BLIMPS x 1<\/li>\n<li>5 Burpees then lap around circle<\/li>\n<li>10 Lunges each leg then lap<\/li>\n<li>15 IW each leg then lap<\/li>\n<li>20 Merkins then lap<\/li>\n<li>25 Plankjacks then lap<\/li>\n<li>30 squats then lap<\/li>\n<\/ul>\n<p>Thang #2<\/p>\n<ul>\n<li>Mosey to the\u00a0Lido Deck<\/li>\n<li>Tabata &#8211; 20 on, 10 off, 5 sets of each in a row then next exercise\n<ul>\n<li>Dips<\/li>\n<li>Box Jumps<\/li>\n<li>Sun Gods F<\/li>\n<li>Step Ups<\/li>\n<li>Sun Gods R<\/li>\n<li>Side squat<\/li>\n<li>Overhead Clap<\/li>\n<li>Step Ups (only repeat of the day)<\/li>\n<li>Seal Clap<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Thang #3<\/p>\n<ul>\n<li>Mosey to rock pile, find medium rock<\/li>\n<li>Tabata &#8211; 20 on, 10 off, 5 sets of each in a row, lap around circle,\u00a0then next exercise\n<ul>\n<li>Curls<\/li>\n<li>Skull crusher<\/li>\n<li>Overhead press<\/li>\n<li>bent over row<\/li>\n<li>Chest press<\/li>\n<\/ul>\n<\/li>\n<li>Wall sit\n<ul>\n<li>Pass rock over legs one side to other (one rock only)<\/li>\n<li>Pass rock under legs one side to other (one rock only)<\/li>\n<\/ul>\n<\/li>\n<li>BTTW &#8211; for a little bit<\/li>\n<\/ul>\n<p>Thang #4<\/p>\n<ul>\n<li>Mosey to tennis courts via track<\/li>\n<li>Suicides &#8211; use tennis lines, three stops, repeato<\/li>\n<\/ul>\n<p>Mary<\/p>\n<ul>\n<li>Mosey back to parking lot<\/li>\n<li>LBC<\/li>\n<li>Freddie Mercury<\/li>\n<li>Penguin crunch<\/li>\n<\/ul>\n<p>And scene!<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>Carolina Thunderbirds 11\/3, Spamalot and Woebegone organizing hockey outing, 10 gets group rate, almost there already, contact on the Twitter for details (almost professional level hockey)<\/li>\n<li>11\/11 5k honoring Jacob Carroll, son of Spamolot M colleague, at Lake Trinity<\/li>\n<li>Ardmore Rah, 1 5 10k, benefits Race Against Hunger, date? Check with Whirly<\/li>\n<li>Schmedfest is coming, not too early to start planning<\/li>\n<li>Goofy 2.0 Ricky engaged 9\/29<\/li>\n<li>Bourbon Chase still has spots &#8211; 9 now, want 12, 10\/12-10\/14 or 10\/15<\/li>\n<li>Total Recall site Q at Purgatory, you will be asked to Q, don&#8217;t worry, he&#8217;ll find you<\/li>\n<li>Coffeteria is on!!!<\/li>\n<\/ul>\n<p>COT:<\/p>\n<ul>\n<li>Burlap took us out, asked for strength and wisdom to be good men, sons, husbands, fathers and friends.<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<ul>\n<li>Lot of quiet, almost whispering MC about Phil Collins and how he was on a playlist.\u00a0 Can&#8217;t please everyone.<\/li>\n<li>TR may not be human.\u00a0 And always has a smile on his face, how annoying.\u00a0 Show some discomfort man, come on!<\/li>\n<li>Very impressed by Capri Sun knowledge of classic rock &#8211; T-claps to Juice Box, teaching him well<\/li>\n<li>Lido Deck grumbling was music to YHC ears.<\/li>\n<li>Last Penguin Crunch rep completed and BOOM hit 0800 &#8211; happy YHC was.<\/li>\n<\/ul>\n<p>Playlist: include, likely not in this order<\/p>\n<ul>\n<li>AC\/DC, CCR, Lynyrd Skynyrd, Guns N&#8217; Roses, The Who, Aerosmith, Steve Miller Band, The Rolling Stones, Led Zeppelin, Scorpions, Van Halen, Survivor, Boston<\/li>\n<\/ul>\n<p>Gentlemen, thank you as always for support, push and opportunity.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>14 men honored me by dragging themselves out of bed on a Saturday morning to venture down to Speas elementary for a little exercise.\u00a0 YHC thought a little music was in order and despite my best efforts could not get Phil Collins to load into phone this time.\u00a0 So, went with Spotify playlist, all classic [&hellip;]<\/p>\n","protected":false},"author":133,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-2797","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Tuco","date":"9\/30\/2017","pax":"Total Recall, Offsides, Burlap, Juice Box, Boomerang, Parkay, Capri Sun, Spamalot, D-Day, The Singing Cowboy, Bulldog, Goofy, Ripple"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2797","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\/133"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2797"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2797\/revisions"}],"predecessor-version":[{"id":2803,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2797\/revisions\/2803"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2797"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2797"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2797"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}