{"id":3965,"date":"2018-03-03T09:45:26","date_gmt":"2018-03-03T13:45:26","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3965"},"modified":"2018-03-03T09:45:26","modified_gmt":"2018-03-03T13:45:26","slug":"breaking-ankles-with-harden","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/03\/breaking-ankles-with-harden\/","title":{"rendered":"Breaking Ankles with Harden"},"content":{"rendered":"<p>Q: Harden<\/p>\n<p>Date: 03\/03\/18<\/p>\n<p>Pax:\u00a0Drama Queen, Ink Spot, Plunger, Touch Me Not, Huckleberry, Katniss, Starfish, Drip (FNG-Rich Griner), Harden<\/p>\n<p>When YHC arrived at the Dawg Pound this morning a lone car awaited in the parking lot and the Tanglewood Security which followed me to the parking lot. Quickly the situation changed and a total of 9 pax gathered in the gloom for another addition of the Dawg Pound. Pleasantries were exchanged with our FNG and it was time to go.<\/p>\n<p><strong>Warm-o-rama<\/strong><\/p>\n<ul>\n<li>SSH x 20 IC<\/li>\n<li>Whirly with the clap x 15 IC<\/li>\n<li>Mosey through woods to 1\/2 point of Shelter<\/li>\n<li>Abe Vegoda x 10 IC<\/li>\n<li>Hillbillies x 15 IC<\/li>\n<li>Mosey remainder of the way to the Shelter<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<ol>\n<li>Bench Work\n<ol>\n<li>Left Leg Step Up x 15 IC<\/li>\n<li>Table Curls x 15 OYO<\/li>\n<li>Right Leg Step Up x 15 IC<\/li>\n<li>Irkins x 10 IC<\/li>\n<li>Dips x 10 IC<\/li>\n<\/ol>\n<\/li>\n<li>Nolan Richardson&#8217;s 40 Minutes of Hell &#8211; Partner Work\n<ol>\n<li>P1 &#8211; Back peddle length of parking lot and jog back to start<\/li>\n<li>P2 &#8211; AMRAP of called exercise up to total rep count<\/li>\n<li>Flapjack until total count reached<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p>Exercises<\/p>\n<ul>\n<li>Burpees x 150<\/li>\n<li>Squats x 300<\/li>\n<li>WWII Sit Ups x 150<\/li>\n<li>Arm Swirly Things x 300<\/li>\n<li>Merkins x 150<\/li>\n<li>Imperial Walkers x 300<\/li>\n<\/ul>\n<p>Mosey back to start<\/p>\n<p><strong>6 MOM<\/strong><\/p>\n<ol>\n<li>Dying Cockroach<\/li>\n<li>Penguin Crunch<\/li>\n<li>R\/L Mutton Crunch<\/li>\n<li>Heels to Heaven<\/li>\n<li>Low flutter<\/li>\n<li>?<\/li>\n<li>LBC&#8217;s<\/li>\n<\/ol>\n<p><strong>Announcements<\/strong><\/p>\n<ol>\n<li>Drip &#8211; FNG Rich Griner &#8211; Goes to Highland with Inkspot and Plunger. He is a Nurse Anesthetist who likes to mountain bike. Lot&#8217;s of ideas thrown out, settled on Drip &#8211; as in Morphine Drip.<\/li>\n<li>Schmedfest is in August at the fairgrounds. Beer truck will be delivered Friday night in time for the sufferfest Saturday morning &#8211; taste testing.<\/li>\n<li>Phoenix launches next week. Omaha launches in April. The District of Columbia TBD. Colorado Springs in May.<\/li>\n<li>Coffeeteria &#8211; if you are reading this you are too late.<\/li>\n<\/ol>\n<p><strong>Prayer Request<\/strong><\/p>\n<ol>\n<li>Patch and his wife Christina.<\/li>\n<li>Katniss on the very soon arrival of his 2.2.<\/li>\n<li>My brother and YHC. Also YHC and family as we prepare for move and approx 30 days in a hotel while transitioning.<\/li>\n<\/ol>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>A lot of mumblechatter while in the shelter &#8211; couldn&#8217;t hear any of it so if anyone wants to share feel free.<\/li>\n<li>Nice job by FNG Drip &#8211; dude got after it all morning! Hope to work out with you again soon!<\/li>\n<li>Enjoyed seeing several packs that YHC doesn&#8217;t cross paths with on a normal basis. Excellent work by all.<\/li>\n<li>TMN and Huckleberry got into a little race mid 40 minutes of hell. Not sure who won, but it was a track meet.<\/li>\n<li>Katniss provided YHC with the Harden stare down during the Burpee portion.<\/li>\n<li>Inkspot made it clear that this workout was uncalled for and unnecessary.<\/li>\n<li>If you haven&#8217;t seen James Harden breaks Wesley Johnson&#8217;s ankles from Thursday night, do yourself a favor and google it.<\/li>\n<\/ul>\n<p>Thanks to @Fingers for letting me make up my previous Q at the Dawg Pound. The pax thank you as well!!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Q: Harden Date: 03\/03\/18 Pax:\u00a0Drama Queen, Ink Spot, Plunger, Touch Me Not, Huckleberry, Katniss, Starfish, Drip (FNG-Rich Griner), Harden When YHC arrived at the Dawg Pound this morning a lone car awaited in the parking lot and the Tanglewood Security which followed me to the parking lot. Quickly the situation changed and a total of [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,92,113],"tags":[],"class_list":["post-3965","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-charlie-foxtrot","category-pain-stations"],"acf":{"q":"Harden","date":"03\/03\/2018","pax":"Drama Queen, Ink Spot, Plunger, Touch Me Not, Huckleberry, Katniss, Starfish, Drip (FNG-Rich Griner), Harden"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3965","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\/94"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3965"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3965\/revisions"}],"predecessor-version":[{"id":3966,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3965\/revisions\/3966"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3965"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3965"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3965"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}