{"id":4031,"date":"2018-03-10T11:09:28","date_gmt":"2018-03-10T15:09:28","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4031"},"modified":"2018-03-10T11:09:28","modified_gmt":"2018-03-10T15:09:28","slug":"happy-birthday-big-dogs","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/03\/happy-birthday-big-dogs\/","title":{"rendered":"Happy Birthday, Big Dogs!"},"content":{"rendered":"<p>Date:\u00a0 3\/10\/2018<\/p>\n<p>Q:\u00a0 Starfish<\/p>\n<p>PAX:\u00a0\u00a0Fingers (WD), Drano, Huckleberry, Tupperware (WB), Quiver, Starfish<\/p>\n<p>F3 Winston-Salem&#8217;s westernmost Saturday workout has had a bit of a challenging puppyhood.\u00a0 #TheSurlyOne tried to euthanize us before we even turned 1 year old but Sarah McLachlan swooped in and helped save us.\u00a0 We&#8217;ve also had to withstand F3 Winston-Salem&#8217;s move towards being a running club which has leeched several of our regulars for extended periods of time.\u00a0 But, here we are, having turned three years old this past week.\u00a0 6 big dogs showed up to celebrate this morning at #DawgPound, including site FNG @Tupperware.<\/p>\n<p><strong>The Thang<\/strong><\/p>\n<p><em>Party Favors:<\/em><\/p>\n<ul>\n<li>3 Burpees OYO<\/li>\n<li>6 Copperhead Squats IC<\/li>\n<li>9 Copperhead Merkins IC<\/li>\n<li>12 LBCs IC<\/li>\n<li>15 SSH IC<\/li>\n<\/ul>\n<p>Run 1\/3 of a mile.\u00a0 When Drano reached 1\/3 of a mile, circle back and sweep everybody back to the six for the next stop.<\/p>\n<ul>\n<li>3 Hand Release Burpees OYO<\/li>\n<li>6 Lunges IC<\/li>\n<li>9 Merkins IC<\/li>\n<li>12 Low Dolly IC<\/li>\n<li>15 IW IC<\/li>\n<\/ul>\n<p>Run 1\/3 of a mile.<\/p>\n<ul>\n<li>3 One Legged Burpees OYO<\/li>\n<li>6 oops 9 Alternating Side Lunges IC<\/li>\n<li>9 Wide Merkins IC<\/li>\n<li>12 Low Flutters IC<\/li>\n<li>15 Hillbillies IC<\/li>\n<\/ul>\n<p>Run 1\/3 of a mile.<\/p>\n<ul>\n<li>3 One Other Legged Burpees OYO<\/li>\n<li>6 Reverse Lunges IC<\/li>\n<li>9 Irkins IC<\/li>\n<li>12 Freddie Mercuries IC<\/li>\n<li>15 Toy Soldiers IC<\/li>\n<\/ul>\n<p>Run 1\/3 of a mile<\/p>\n<ul>\n<li>3 Trailer Park (Double-Wide) Burpees OYO<\/li>\n<li>6 Monkey Humpers IC<\/li>\n<li>9 Derkins IC<\/li>\n<li>12 Rosalitas IC<\/li>\n<li>15 Whirlies With The Clap IC<\/li>\n<\/ul>\n<p>Run 1\/3 of a mile<\/p>\n<ul>\n<li>3 Prison Cell Merkin Burpees OYO<\/li>\n<li>6 Calf Raises IC<\/li>\n<li>9 Crucible Merkins IC<\/li>\n<li>12 Heels to Heaven IC<\/li>\n<li>15 Windmills IC<\/li>\n<\/ul>\n<p>Run 1\/3 of a mile<\/p>\n<ul>\n<li>3 Curb Burpees OYO<\/li>\n<li>6 Bulgarian Split Squats IC<\/li>\n<li>9 Stagger Right Merkins IC<\/li>\n<li>12 Penguin Crunches IC<\/li>\n<li>12 Rocky Balboas aka Fast Feet IC<\/li>\n<li>Oops 3 More Rocky Balboas aka Fast Feet IC ( Cobains and Tclaps @Fingers!)<\/li>\n<\/ul>\n<p>Run 1\/3 of a mile<\/p>\n<ul>\n<li>3 Turkish Getups OYO<\/li>\n<li>6 Prisoner Getups OYO<\/li>\n<li>9 Diamond Merkins OYO<\/li>\n<li>12 Dying Cockroaches IC<\/li>\n<li>15 Slalom Hops IC<\/li>\n<\/ul>\n<p>Run 1\/3 of a mile<\/p>\n<ul>\n<li>3 Diamond Burpees OYO<\/li>\n<li>6 Sumo Squats IC<\/li>\n<li>9 Chuck Norris Merkins OYO<\/li>\n<li>12 Peter Parkers IC<\/li>\n<li>15 Mountain Climbers IC<\/li>\n<\/ul>\n<p><em>Three Man Grinders:<\/em><\/p>\n<p>Teams of 3.\u00a0 Partner A performs AMRAP WWII Situps while Partner B and Partner C run to parking lot.\u00a0 Partner B stays and performs AMRAP Freddy Mercuries while Partner C runs to relieve Partner A.\u00a0 Rotate, rinse and repeat.<\/p>\n<p><em>PYS:<\/em><\/p>\n<ul>\n<li>10 Left Side Jane Fondas Up IC<\/li>\n<li>10 Left Side Jane Fondas Front IC<\/li>\n<li>10 Left Side Jane Fondas Back IC<\/li>\n<li>10 Right Side Jane Fondas Up IC<\/li>\n<li>10 Right Side Jane Fondas Front IC<\/li>\n<li>10 Right Side Jane Fondas Back IC<\/li>\n<\/ul>\n<p><strong>COT\/BOM<\/strong><\/p>\n<p><strong>FIN.<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>Tale of the Tape:<\/p>\n<ul>\n<li>2.88 miles<\/li>\n<li>27 Burpees OYO<\/li>\n<li>57 Leg Exercises IC<\/li>\n<li>81 Merkins IC<\/li>\n<li>108 Ab Exercises IC<\/li>\n<li>135 Cardio Calisthenics IC<\/li>\n<li>Gratuitous WWII Situps<\/li>\n<li>Gratuitous Freddy Mercuries<\/li>\n<li>More Pilates Than Have Ever Been Performed at an F3 Winston-Salem Workout<\/li>\n<\/ul>\n<p>@Huckleberry noted that we did all of the burpees in the woods and waited until we were in public view to pull out the Jane Fondas.\u00a0 He seemed a bit embarrassed.<\/p>\n<p>Welcome to @Tupperware for his first #DawgPound post after having fully recovered from @VanGogh&#8217;s sadism at #TheEstate earlier in the week for his FNG post.<\/p>\n<p>@Quiver is the strong silent type.\u00a0 Strong work out there, brother.<\/p>\n<p>Kotters to @Drano who hadn&#8217;t been to the Pound in a while.\u00a0 The contortionist hasn&#8217;t lost a step while he&#8217;s been gone.<\/p>\n<p>TClaps to both @Drano and @Fingers who have served\/are serving as excellent site Qs at the best workout in WeFoCo on Saturday at 0630.<\/p>\n<p>Here&#8217;s to another 3 years.\u00a0 @Mongoose can&#8217;t kill us.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Date:\u00a0 3\/10\/2018 Q:\u00a0 Starfish PAX:\u00a0\u00a0Fingers (WD), Drano, Huckleberry, Tupperware (WB), Quiver, Starfish F3 Winston-Salem&#8217;s westernmost Saturday workout has had a bit of a challenging puppyhood.\u00a0 #TheSurlyOne tried to euthanize us before we even turned 1 year old but Sarah McLachlan swooped in and helped save us.\u00a0 We&#8217;ve also had to withstand F3 Winston-Salem&#8217;s move towards [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92,113],"tags":[],"class_list":["post-4031","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot","category-pain-stations"],"acf":{"q":"Starfish","date":"03\/10\/2018","pax":"Fingers (WD), Drano, Huckleberry, Tupperware (WB), Quiver, 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