{"id":3475,"date":"2017-12-06T20:03:51","date_gmt":"2017-12-07T00:03:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3475"},"modified":"2017-12-06T20:03:51","modified_gmt":"2017-12-07T00:03:51","slug":"not-so-super-21-at-mayhem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/12\/not-so-super-21-at-mayhem\/","title":{"rendered":"Not-so-Super-21 at #Mayhem"},"content":{"rendered":"<p>Thanks to a late substitution, the PAX had to put up with a Q from YHC instead of the always exciting @Splash. The nice thing about volunteering to substitute Q is expectations are low, and YHC did not disappoint&#8230;<\/p>\n<p>So, 11 brave PAX came out on a cool (but not cold) morning to endure toxic diesel fumes, out of control buses, and <em>lots<\/em> merkins and WWII sit-ups.<\/p>\n<p><em>Mosey to back of school<\/em><\/p>\n<p><strong>Warm-o-rama:<\/strong><br \/>\nx15 IC of 5 or so standard warmup exercises &#8211; SSH, IST\/IW, Toy Soldier, Monkey-Humpers, Copperhead Squats, Pickle Pounders, etc.<\/p>\n<p><em>Short mosey to side of school<\/em><\/p>\n<p><strong>Not-so-Super-21<\/strong><br \/>\nAs many reps as a Super-21, but done a little differently to keep the timing more consistent.<br \/>\nLadder 1: 1-21 Merkins<br \/>\nLadder 2: 21-1 WWII sit-ups<br \/>\nAfter merkin rep 7\/WWII rep 15, make 1 lap around the loop (0.25mi)<br \/>\nAfter merkin rep 14\/WWII rep 8, make 2 laps around the loop<br \/>\nAfter last WWII rep (merkin rep 21\/WWII rep 1), make 3 laps around the loop<\/p>\n<p><em>Mosey back to start<\/em><\/p>\n<p>And we are out of time&#8230;<\/p>\n<p><em>Workout Totals: 231 merkins, 231 WWII sit-ups, ~2mi, 0 Burpees<\/em><\/p>\n<p>YHC took us out<\/p>\n<p><strong>Announcements &amp; NMM:<\/strong><\/p>\n<ul>\n<li>F3\/FIA holiday party Dec 16th @ Brookberry Farm clubhouse; check Twitter for details<\/li>\n<li>Lots of MC during Warm-o-rama, but things quieted down quickly during the &#8220;Super-21&#8221;<\/li>\n<li>Flipping the reps on the &#8220;Super-21&#8221; achieved the goal of evening out the timing, but front-loaded the WWII&#8217;s and back-loaded the merkins; the rep counts as stated in the exercise lexicon probably saves the arms\/abs more. But no matter, I won&#8217;t be calling that one again for a long time<\/li>\n<li>Rumor was there was supposed to be a changing of the site-Q this morning, but that didn&#8217;t happen for various reasons&#8230;<\/li>\n<li>Thanks, @Splash, for the keys!<\/li>\n<li>Great work, everyone!<\/li>\n<\/ul>\n<p>Aye!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thanks to a late substitution, the PAX had to put up with a Q from YHC instead of the always exciting @Splash. The nice thing about volunteering to substitute Q is expectations are low, and YHC did not disappoint&#8230; So, 11 brave PAX came out on a cool (but not cold) morning to endure toxic [&hellip;]<\/p>\n","protected":false},"author":58,"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-3475","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Fingers","date":"12\/06\/17","pax":"Balco, Quiver, Sassy, Touch Me Not, Drama Queen (WD), SpamALot, Schnitzel, Litter Box (WB), Huckleberry, Red Eye, Fingers"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3475","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3475"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3475\/revisions"}],"predecessor-version":[{"id":3476,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3475\/revisions\/3476"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3475"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3475"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3475"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}