Squats x 15 IC<\/span><\/li>\n<\/ul>\nThe Thang<\/b><\/p>\n\n- Quad<\/b>cycle<\/span>\n
\n- To the Intimidator<\/span>\n
\n- Quadraphelia up to a stop sign<\/span><\/li>\n
- Monkey Humpers x 4, 8, 12, 16 IC<\/span><\/li>\n
- Al Gore for the 6 at each stop<\/span><\/li>\n<\/ul>\n<\/li>\n
- Repeat x 4 (up to the top)<\/span><\/li>\n<\/ul>\n<\/li>\n
- Tri<\/b>cycle<\/span>\n
\n- At the Shelter<\/span>\n
\n- Scissor Merkin x 9 IC<\/span><\/li>\n
- Run a lap<\/span>\n
\n- Plank for the 6 after each lap<\/span><\/li>\n<\/ul>\n<\/li>\n
- Ranger Merkin x 18 IC \/ lap<\/span><\/li>\n
- Dips x 18 \/ lap<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n
- Bi<\/b>cycle<\/span>\n
\n- To the pull up bars<\/span>\n
\n- Chin ups OR Negatives OR Side Pulls (L\/R) x 20 OYO<\/span><\/li>\n
- Freddy Mercury before\/after your turn on the bars<\/span><\/li>\n<\/ul>\n<\/li>\n
- Repeat <\/span>\n
\n- 10 reps w\/Mountain climbers<\/span><\/li>\n
- 10 reps w\/Freddy Mercurys<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n
- Unicycle (a stretch here\u2026)<\/span>\n
\n- High Knees lap around the track<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
Merry Mary\u00a0<\/b><\/p>\n\n- Merkins x 12 IC <\/span><\/li>\n
- Wide Merkins x 12 IC<\/span><\/li>\n
- Staggered Merkin R\/L x 12 IC total<\/span><\/li>\n
- LBCs x 24 IC<\/span><\/li>\n<\/ul>\n
Fin!<\/p>\n
Circle-of-Trust<\/b><\/p>\n\n- Praise report\/Prayer request for Torque and his M (Van Gogh\u2019s sister) who find out boy or girl soon<\/span><\/li>\n
- YHC took us out giving thanks for the strength\/courage\/capacity to get up and put in the time, giving a prayer request for Puerto Rico, Victims of tragedy, and our country.<\/span><\/li>\n<\/ul>\n
NMM<\/b><\/p>\n\n- #Kotters to Atrophy, who had posted in Charlotte before. Dude must do crossfit, because he was breaking out those pull ups with perfect Kip execution. <\/span><\/li>\n
- Atrophy also brought out our FNG, Sasha, who is a technology consultant, enjoys trail running, and has traveled a LOT. Meet his M in Kazakhstan\u2026 name tossed it was Borat, but to ensure his M was too offended, switched to Sasha after the actor who plays him: Sacha Baron Cohen.<\/span><\/li>\n
- Lots of questions on the Intimidator if YHC knew any other exercises\u2026 but really, keeping it simple is much easier to remember (and arguably, easier for the PAX to understand).<\/span><\/li>\n
- Root Canal suspected a return trip to the top of the Intimidator, but to his astonishment (disappointment?) we did not make multiple trips.<\/span><\/li>\n
- Cheerio was accidentally called Hazer by YHC\u2026 he was commenting during the Tricycle laps\u2026 #Kobains<\/span><\/li>\n
- Manscape ever the strong\/silent type brought us home each round of pull-ups, and put in strong work!<\/span><\/li>\n
- What is a Scissor Merkin??? Glad you asked, see linked GIF below! Name was decided on by the PAX, and all agreed it sucked. <\/span>\n
\n![](\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn173\/wp-content\/uploads\/2017\/01\/forearm_triceps_extension.gif\")
<\/li>\n<\/ul>\n<\/li>\n- Mr. Hand spoke for the PAX and decided we do the \u201chard\u201d option for Tricycle, instead of easy\u2026. Isn\u2019t he the best?!<\/span><\/li>\n
- Merry Mary (quite contrary) was a breakthrough discovery made yesterday by YHC\u2026 Merry starts with \u201cMer\u201d like MERkins! And the workd \u201cMerry\u201d, sounds like \u201cMary\u201d! Eureka! So we broke the Status Quo and YHC tried to put a contrary \/ spin on Mary. Plus it got us past the Benjamin mark, you\u2019re welcome!<\/span><\/li>\n
- Thank you for the keys, Glazer, always a pleasure to lead, and to post in the Gloom with the DashPAX!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"
Cycles. We all go through them. All PAX go through periods where they post to F3 5 times a week, and suddenly we might find ourself in a drought. Cycles of life cause things that prevent posting, or getting sufficient sleep, making it hard to take the #DRP. Weather changes, and it’s too hot… or […]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-2994","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Van Gogh","date":"10\/18\/2017","pax":"Sasha (Former FNG Brian Welder), Atrophy (Kotters?), Manscape (WD), Fokker (WB), Cheerio, Glazer, Mr. Hand, Juice Box, Mutton, Root Canal, Van Gogh"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2994","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2994"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2994\/revisions"}],"predecessor-version":[{"id":2996,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2994\/revisions\/2996"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2994"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2994"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}