{"id":3021,"date":"2017-10-18T19:09:46","date_gmt":"2017-10-18T23:09:46","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3021"},"modified":"2017-10-18T19:09:46","modified_gmt":"2017-10-18T23:09:46","slug":"no-hangovers-at-mayhem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/10\/no-hangovers-at-mayhem\/","title":{"rendered":"No Hangovers at Mayhem"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/1uBZ76jH4xk?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>Fresh off The Bourbon Chase this past weekend, YHC was ready to get after it this morning.\u00a0 So were the Pax, and the results speak for themselves.\u00a0 At the magical hour of 5:30, seven other Pax were ready.\u00a0 Off we went.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Warm-o-Rama<\/strong><\/p>\n<p>Mosey around the perimeter of the parking lot, past rock pile, past middle school, until we made it to the wall on the side of the school.\u00a0 Remember,\u00a0 YHC is a runner now.<\/p>\n<p>Hillbillies, windmills, merkins, overhead claps, and arm swirly things (forward).\u00a0 All x 15, all IC<\/p>\n<p>&nbsp;<\/p>\n<p>The THANG<\/p>\n<p>Mosey to front of middle school.\u00a0 Explained that there would be four points of workout.\u00a0 First, where we were &#8211; front of middle school.\u00a0 Parking lot where shovel flag was planted.\u00a0 Rock pile.\u00a0 Front of elementary school.<\/p>\n<p>One cycle consists of each of the above four stations.<\/p>\n<p>Middle school &#8211; Abs<\/p>\n<p>Flag &#8211; Sprints<\/p>\n<p>Rock pile &#8211; rock work&#8230;duh<\/p>\n<p>Elementary School &#8211; legs<\/p>\n<p>First cycle &#8211; LBCs x 36 IC, sprints (3 rounds), curls x 24 IC, overhead press x 12 IC, R leg step ups x 10, L leg step ups x 10, fast feet x 36 IC, R leg step ups x 10, L leg step ups x 10<\/p>\n<p>Second cycle &#8211; WWII sit ups x 10, Peter Parkers x 12 IC, suicides (3 rounds), skull crushers x 24 IC, bent over rows x 12 IC, squats x 24 IC, calf raises x 12 IC, copperhead squats x 24 IC, copperhead calf raises x 12 IC<\/p>\n<p>Third Cycle &#8211; low flutter x 24 IC, mutton crunch x 12 IC each side<\/p>\n<p>&nbsp;<\/p>\n<p>Time for <strong>Mary<\/strong><\/p>\n<p>Freddy Mercs, Rosalitas, box cutters, and maybe one more until TIME!<\/p>\n<p>Total distance covered&#8230;1.8 miles.\u00a0 Not too shabby.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>Strong work by everyone this morning.\u00a0 Mayhem is indeed the premier Wednesday workout.<\/p>\n<p>Excellent coordination by Huckleberry and Splash on the matching outfits.\u00a0 Red shorts with long sleeved black shirts.\u00a0 They even had synchronized jumping!<\/p>\n<p>Fellow Bourbon Chase runner Balco showed no signs of having run through the hills of Kentucky this past weekend.<\/p>\n<p>During the sprinting and suicides section, YHC introduced the Pax to a hockey element of the drill.\u00a0 Starting position was either lying on your stomach or on your back.\u00a0 #crowdpleaser #itshockeyseason<\/p>\n<p>Much discussion among the Pax as to whether it was appropriate to wear long pants yet.\u00a0 YHC noticed that no one did.<\/p>\n<p>Red Eye particularly enjoyed the copperhead calf raises &#8211; well his plantar thingamagiggy did.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Announcements\/Prayer Requests<\/strong><\/p>\n<p>RAH 5k and 10k this weekend.\u00a0 Touch Me Not will be drinking beer.<\/p>\n<p>Open shirt order &#8211; check Twitter for details<\/p>\n<p>Prayers for Puerto Rico as they continue to recover.<\/p>\n<p>&nbsp;<\/p>\n<p>YHC took us out, giving thanks for the opportunity to be with such a great group of men.<\/p>\n<p>Thank you all for coming out this morning.\u00a0 Splash &#8211; thanks for the opportunity!<\/p>\n<p>&nbsp;<\/p>\n<p>Spamalot<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fresh off The Bourbon Chase this past weekend, YHC was ready to get after it this morning.\u00a0 So were the Pax, and the results speak for themselves.\u00a0 At the magical hour of 5:30, seven other Pax were ready.\u00a0 Off we went. &nbsp; Warm-o-Rama Mosey around the perimeter of the parking lot, past rock pile, past [&hellip;]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-3021","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Spamalot","date":"10\/18\/17","pax":"Splash, Burlap (WD), Quiver, Balco, Touch Me Not (WB), Huckleberry, Red Eye, Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3021","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3021"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3021\/revisions"}],"predecessor-version":[{"id":3023,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3021\/revisions\/3023"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3021"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3021"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3021"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}