{"id":3052,"date":"2017-10-21T13:45:10","date_gmt":"2017-10-21T17:45:10","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3052"},"modified":"2017-10-21T13:45:10","modified_gmt":"2017-10-21T17:45:10","slug":"mosey-through-the-redwoods-at-is","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/10\/mosey-through-the-redwoods-at-is\/","title":{"rendered":"Mosey through the Redwoods at IS"},"content":{"rendered":"<p>After suckering @TotalRecall into taking the keys as Purgatory Site Q (trust me, there are Q&#8217;s lined up through the end of the year), YHC was free to Q at the mothership of F3WS.\u00a0 So, the QIC looked into the archives to resurrect a previous beatdown, but alas couldn&#8217;t find one!<\/p>\n<p>So, we kept with some of YHC&#8217;s fave spots at this great AO and we went a-wanderin&#8217;.<\/p>\n<p><strong>Warm-0-rama<\/strong><\/p>\n<ul>\n<li>Mosey from parking lot to corner of the track (how does a round track have corners, is one of life&#8217;s mysteries)<\/li>\n<li>Proceeded with the usual medley of things to get blood pumping\n<ul>\n<li>SSH, Copperhead squats and merkins, Whirly&#8217;s social disease, IW, Peter Parker<\/li>\n<\/ul>\n<\/li>\n<li>Since track was clear, Q decided to keep pax a little dry from the dew for Partner 100&#8217;s\n<ul>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>Heels 2 Heaven<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<ul>\n<li>Since Lamb Chop saw a relative running on the track, pax had leave (family feud)<\/li>\n<li>So, we moseyed to pull up bars\n<ul>\n<li>Pull up and hang for 20 seconds<\/li>\n<li>Wall sit while waiting<\/li>\n<li>repeato x 4<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to benches\n<ul>\n<li>Dips x 10 IC<\/li>\n<li>Step ups x 10 each leg<\/li>\n<li>repeato x 3<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to Mudder Focker hill\n<ul>\n<li>Quadrophilia!\n<ul>\n<li>set timer for 5 minutes, run backwards up hill &amp; forward downhill as much as you want!<\/li>\n<\/ul>\n<\/li>\n<li>Jailbreak to top o&#8217; the hill<\/li>\n<li>CDD x 15 IC<\/li>\n<\/ul>\n<\/li>\n<li>Mosey down hill join some runners passing by on Reynolda for a quick minute<\/li>\n<li>Gather pax at entrance to park, reverse peleton run to tennis courts\n<ul>\n<li>Lazy Dora 1-2-3 (on the F3 website, look it up if you want explanation)<\/li>\n<\/ul>\n<\/li>\n<li>Mosey back to parking lot &#8211; FIN!<\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Lamb Chop was looking for Uncle Mutton as we launched, evidently he got ditched<\/li>\n<li>Q may have said run start\/finish line when explaining how far to run for Partner 100&#8217;s which prompted first runners to run 220 meters while @Starfish was stuck doing Merkins.\u00a0 Q meant finish line that was about 30 meters away<\/li>\n<li>Pax learned that the pull up bars have been in that location for a &#8220;minute&#8221; as our war-daddy, @RootCanal shared a great story about a PE Coach at Reynolds who pushed him to get stronger on pull ups when he was in high school (spoiler alert &#8211; that was a LONG time ago)<\/li>\n<li>Pax are fairly certain CP would still be hanging on those bars if we didn&#8217;t tell him to come down<\/li>\n<li>CP wondered what the connection between pastors and their supposed affinity of dips.\u00a0 YHC is merely a seminary grad and not a pastor as our dearly departed MIB and his 7 layer dip.<\/li>\n<li>That&#8217;s a big nasty hill with a great view of downtown, it should be used often<\/li>\n<li>Lamb Chop isn&#8217;t familiar with cherry varieties, and generally guessed incorrectly on how some Pax got their nicknames<\/li>\n<li>Ziggy Stardust and Lamb Chop had an early celebration having reached 200 squats on Dora 1-2-3 thinking they were done.\u00a0 \u00a0They were not.<\/li>\n<\/ul>\n<p><strong>Announcements<\/strong><\/p>\n<ul>\n<li>Starfish is still doing expansion stuff &#8211; St. Louis, Austin, DC area, Omaha, reach out to him if you want to help or know folks in those towns<\/li>\n<li>RAH today, hope it went well!<\/li>\n<li>Some serious illnesses in the Hanes Company family<\/li>\n<li>YHC took pax out<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>After suckering @TotalRecall into taking the keys as Purgatory Site Q (trust me, there are Q&#8217;s lined up through the end of the year), YHC was free to Q at the mothership of F3WS.\u00a0 So, the QIC looked into the archives to resurrect a previous beatdown, but alas couldn&#8217;t find one! So, we kept with [&hellip;]<\/p>\n","protected":false},"author":113,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93],"tags":[],"class_list":["post-3052","post","type-post","status-publish","format-standard","hentry","category-impossible-situation"],"acf":{"q":"BAM","date":"10\/21\/17","pax":"Ziggy Stardust, Root Canal (WD), Lamb Chop (WB), Starfish, Schneider, Cherry Pie, BAM"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3052","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3052"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3052\/revisions"}],"predecessor-version":[{"id":3053,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3052\/revisions\/3053"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3052"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3052"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3052"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}