{"id":3107,"date":"2017-10-26T20:36:58","date_gmt":"2017-10-27T00:36:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3107"},"modified":"2017-10-26T20:36:58","modified_gmt":"2017-10-27T00:36:58","slug":"sufficient-circles-of-pain-and-suffering","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/10\/sufficient-circles-of-pain-and-suffering\/","title":{"rendered":"Sufficient Circles of Pain and Suffering"},"content":{"rendered":"<p>YHC was happy to be back to Qing at TRQ, and I had a spring in my step this morning, whistling a tune walking up to the PAX before launch time. It was time for some static work, inspired by the Howling Monkey somewhat. No need for boring cadences or tabata today! Also, YHC felt the need to state our mission too our FNG this morning:<\/p>\n<p>&#8220;To plant, grow and serve small workout groups for the invigoration of male community leadership.&#8221;<\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abe Vigoda x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunge Walk from second to third island<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl to fourth island<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to Rock Quarry<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<p><span style=\"font-weight: 400;\">For all of today\u2019s main exercises, PAX circled up with a Medium sized rock; All PAX held a static pose, while one pax did a called number of reps, working our way around the circle:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Howling Monkey<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Put rock under butts<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">On PAX turn, Monkey Humpers x 10 OYO<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rocks on the Bus<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX hold rock out in front and Drive the Bus<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">On PAX turn, lift rock up and down (Clean and Press x 10 OYO)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">After every 2 PAX, change steering hold to: down, front, up, front<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rock Wave<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX hold rock overhead<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">On PAX turn, Skull Crushers x 1, 2, 3, 4 OYO<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rock Pump<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pax hold bent over rock position (heads up!)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">On PAX turn, Bent over row x 5, 5 OYO<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rockee Circle<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX plank on rocks<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">On PAX turn, go from plank hold into a rock held burpee x 1,2,3, finishing back at plank<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rock Upper\/Lower Curls<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX hold rocks and keep arms at 90 degrees<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">On PAX turn, do 10 upper half curls, return to 90 degrees<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">On PAX next turn, do 10 lower half curls, return to 90 degrees<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Merry Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Hammer x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Scissor Merkins x 5 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBC x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Diamond Merkins x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Penguin Crunch x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ranger Merkins x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Juanita x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wide Merkins x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Freddy Mercury x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Staggered Merkins R x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Box Cutter x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Staggered Merkins L x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Flutter Kicks x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins x 15 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Welcome to TPS, aka former FNG Alan Helms! Alan is a strategic IT director for a big company in town, he&#8217;s been friends with Plunger for a long time and said he&#8217;ll be back!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayer request for I-beam and Torque&#8217;s wives, who are both expecting, that their pregnancies continue to go well<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lifted up Whirly who just lost his mother<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out giving thanks, lifting up out prayer requests, asking for our blessings to motivate us throughout the day<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The PAX were very impatient this morning, not wanting to wait around for YHC to finish the obligatory disclosure for our FNG.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Obviously they were just trying to clear out before @Palin arrived, about 3 minutes late (which is infinitely better than Fartsacking).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u201cNon-running workout\u201d means the PAX should expect some bear crawls and lunge walks by now.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC heard regrets from the PAX about not giving in their shirts because it was cold. YHC said to embrace it and let it all hang out.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">#Kobains to @Plunger who is working through a shoulder injury, and modified his Bear Crawl with a continued Lunge Walk, only to get Lunge Walk called again!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Monkey Humpers above a rock is quite a site. More like laying an egg!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">At least ten comments were made about the other workouts available during singer of they more miserable portions of today&#8217;s Beatdown.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The history of #TRQ came up, with the PAX wishing @Goofy hadn&#8217;t started the AO three(!) years ago.<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Goofy admitted he selfishly started it because he had hurt his knee and wanted a non running workout\u2026 he admitted regret coming out today.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Other questions came up about this being a running group\u2026 our FNG must have been so confused.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The PAX pointed out come plank\/rock burpee time that none of the Fs stood for fun.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Clearly the Beatdown was enjoyed by all based on the MC topics of conversation!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For future reference, a @Zima Medium rock is a small boulder, which is an Alaskan pebble when @Palin subs in to use it.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sgt Schultz wondered what we were going to do with 10 minutes left at the end\u2026 all the PAX enjoyed Merry Mary.<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC thinks it is catching on, and more PAX are asleep starting to understand it is quite contrary indeed.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nice to meet Harm this morning, who had been out for a solid week now! (And just created his f3ws website account today too!)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Great time this morning gentlemen, strong work by all! <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Thanks for the keys, @ShortSale!<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>YHC was happy to be back to Qing at TRQ, and I had a spring in my step this morning, whistling a tune walking up to the PAX before launch time. It was time for some static work, inspired by the Howling Monkey somewhat. No need for boring cadences or tabata today! Also, YHC felt [&hellip;]<\/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":[85],"tags":[],"class_list":["post-3107","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Van Gogh","date":"10\/26\/2017","pax":"Harm, Sgt Shultz, Goofy, Undertow, Palin Zima, Wobegon, Short Sale, Singing Cowboy, Plunger, TPS (Firmer FNG Alan Helms), Van Gogh"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3107","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=3107"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3107\/revisions"}],"predecessor-version":[{"id":3108,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3107\/revisions\/3108"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3107"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}