{"id":3479,"date":"2017-12-06T22:45:01","date_gmt":"2017-12-07T02:45:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3479"},"modified":"2017-12-06T22:45:01","modified_gmt":"2017-12-07T02:45:01","slug":"a-bandana-and-a-balmy-december-morning","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/12\/a-bandana-and-a-balmy-december-morning\/","title":{"rendered":"A Bandana and a Balmy December Morning"},"content":{"rendered":"<p>After the rain, 22 Pax came out including 2 FNGs brought by Tinker Toy and Birdhole (our #1 recruiter):\u00a0 welcome Skeletor and Marriott. We went up the Intimidator, around the Track, and through some Pain as we wheel-barrowed and partner-carried up 6-flights of stairs (2x):<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>Mosey to the circular area at the base of the Intimidator, all in cadence:<\/li>\n<li>20x SSH<\/li>\n<li>15x Imperial Stormtrooper Walkers with pew-pew sounds<\/li>\n<li>20x arm swirly things<\/li>\n<li>20x jack reachers<\/li>\n<li>10x Merkins<\/li>\n<li>10x Whirly with a Clap<\/li>\n<\/ul>\n<p>The Vig and of all people Burlap were ragging (pun intended) on YHC\u2019s wardrobe inducing YHC to give a defense of himself on the basis of having a low nose bridge thereby causing glasses to sit directly under brow causing sweat to run, etc. and so on and so forth.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>The Intimidator<\/strong><\/p>\n<ul>\n<li>Run up, completing:\n<ul>\n<li>25x WWII situps oyo at first stop<\/li>\n<li>25x merkins situps at second<\/li>\n<li>25x WWII situps at the top<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to the bottom and plank while waiting for the six<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>The Track<\/strong><\/p>\n<ul>\n<li>Mosey to the Track<\/li>\n<li>Sprint the straights (90%), jog the curves (2x)<\/li>\n<\/ul>\n<p>400ms of sprints were brutal<\/p>\n<p>&nbsp;<\/p>\n<p><strong>The Stairs<\/strong><\/p>\n<ul>\n<li>Mosey to the 6 flights of stairs near Wylie Middle School<\/li>\n<li>Partner-up Size does matter \u00e0 for those unfamiliar, that means some of the same size and stature<\/li>\n<li>Wheelbarrow up the stairs 2x; switching every 2 flights or as needed<\/li>\n<li>Partner carry up the stairs 2x, switching when needed<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<p>An enjoyable morning. The Vig \u2013 who named Skeletor out of a name bank he has been compiling comprised of names he believes would make good F3 names (Skeletor is pretty good) &#8211; has the Q at Dawg Pound on Saturday and will feature a solid hour of Heels-to-Heaven, hit him up if you have any concerns about that; F3 Christmas party next weekend, check on Twitter for updates; Glaser (thanks for the keys) will be sending out the Q schedule for Conspiracy for the first half of 2018 shortly.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>After the rain, 22 Pax came out including 2 FNGs brought by Tinker Toy and Birdhole (our #1 recruiter):\u00a0 welcome Skeletor and Marriott. We went up the Intimidator, around the Track, and through some Pain as we wheel-barrowed and partner-carried up 6-flights of stairs (2x): \u00a0 Warm-O-Rama Mosey to the circular area at the base [&hellip;]<\/p>\n","protected":false},"author":228,"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-3479","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Swiss Miss","date":"12\/6\/2017","pax":"Cheerio, Miyaga, Burlap, Chisel, Backdoor, Jar-Jar, The Vig, Breaker, Snooki, Cheesesteak, Razzi, Skeletor, Tinker Toy, Empty Saddle, Birdhole, Manscape, Marriot, TSA, Rustbucket, Glaser, Juice Box"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3479","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\/228"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3479"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3479\/revisions"}],"predecessor-version":[{"id":3481,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3479\/revisions\/3481"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3479"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}