{"id":4108,"date":"2018-03-14T17:28:01","date_gmt":"2018-03-14T21:28:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4108"},"modified":"2018-03-15T08:28:35","modified_gmt":"2018-03-15T12:28:35","slug":"wib-with-stairs","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/03\/wib-with-stairs\/","title":{"rendered":"WIB… with Stairs!"},"content":{"rendered":"

WIB… with Stairs!<\/strong><\/h2>\n

QIC<\/strong> – Van Gogh<\/p>\n

Date<\/strong> – 03\/15\/2018<\/p>\n

PAX<\/strong> –\u00a0Litterbox (WB), Geppetto, Zima, Thistle (WD) Root Canal, Roosevelt, Van Gogh (QIC)<\/p>\n

 <\/p>\n

YHC had so much fun at Kentner the other week at The Estate, I figured we should bring it back for #WIB!<\/p>\n

We parked at the Winston-Salem First Assembly of God Church parking lot<\/a> on the corner of Long Rd. and Polo Rd.<\/p>\n

It should be noted that YHC believes it is important to know the mission of F3 if you are an active PAX. So much so that I worked it into today’s Beatdown. “To plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.” It gives purpose and should serve as a constant reminder of the reason why we are here… F3 isn’t a social club where you go to hang out with friends. Friendship is a result of the respect earned through responsibilities taken, accountability given, and the push to be better. It’s one sentence, learn it… or else (in today’s case)!<\/p>\n

\n

Warm-o-rama<\/strong><\/p>\n

    \n
  • Recite the Disclaimer and Mission Statement<\/li>\n
  • Abe Vigoda x 10 IC<\/li>\n<\/ul>\n

    The Thang<\/strong><\/p>\n

      \n
    • Enter campus via Wingate Rd,<\/li>\n
    • Stop at the corner parking lot and ask the PAX the mission statement… Punishment was 20 burpees and Merkins. After some hesitation, majority got it very close to right! Therefore, only perform:\n
        \n
      • 5 Burpees<\/li>\n
      • 10 Merkins<\/li>\n
      • 5 Burpees<\/li>\n<\/ul>\n<\/li>\n
      • Veer left and head toward Kentner Stadium to begin our circuit:<\/li>\n<\/ul>\n

         <\/p>\n

          \n
        • Enter via the handicap ramp<\/li>\n
        • Stop at the railing immediately to the right\n
            \n
          • Perform 5 Supine Pull-ups<\/li>\n
          • Perform 5 Push Ups<\/li>\n<\/ul>\n<\/li>\n
          • Run counter-clockwise around the track to stadium seat entrance (3\/4 around)\n
              \n
            • Go up stairs to seats, turn right and go to the far end.<\/li>\n
            • Run up one flight of stairs, perform 1 burpee, then down the next.<\/li>\n
            • Repeato all the way to the end (up 5 flights)<\/li>\n<\/ul>\n<\/li>\n
            • Run down the handicap ramp<\/li>\n
            • Repeato\n
                \n
              • Increase Pull-ups\/Push Ups in increments of 5 each lap (total of 10, 15, 20, 25, etc)<\/li>\n
              • Increase burpees by 1 each lap (total of 10, 15, 20, 25, etc)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                 <\/p>\n

                  \n
                • Run back toward the launch point.<\/li>\n
                • Stop at the corner parking lot and ask the PAX the mission statement… All got it right! Therefore,\u00a0 again only perform:\n
                    \n
                  • 5 Burpees<\/li>\n
                  • 10 Merkins<\/li>\n
                  • 5 Burpees<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                    Mary<\/strong><\/p>\n

                      \n
                    • LBCs x 25 IC<\/li>\n<\/ul>\n
                      \n

                      CoT<\/strong><\/p>\n

                        \n
                      • Prayers for YHCs sister, who is due to have her baby on Saturday!<\/li>\n
                      • Prayers for @RootCanal’s daughter Annie. She is having a heart monitor surgically installed this weekend to try and find answers for some complications she’s been having. Praying the surgery goes well, and that answers are found!<\/li>\n
                      • YHC took us out giving thanks and asked that we do things with a purpose today.<\/li>\n<\/ul>\n

                        NMM<\/strong><\/p>\n

                          \n
                        • Thanks to @Hedwig for putting together a #TeachersPet EC route launching from #TRQ that also picked up YHC.\n
                            \n
                          • #TClaps to @Hedwig, @Sleeper, @RoadApple, and @Geppetto for putting in 6 miles EC!<\/li>\n<\/ul>\n<\/li>\n
                          • Strong work today. 32 stairs per flight, makes for 160 per round. Given the spread of the PAX out totals were:\n
                              \n
                            • 640-704 stairs, 2.5 – 3 miles, 60-70 burpees, 95 Merkins, and 75 supine pull ups!<\/span><\/li>\n<\/ul>\n<\/li>\n
                            • Lots of remorse directed at @Thistle pre launch. Evidently, 100 burpees it’s too many at #Mayhem?<\/li>\n
                            • Good to see @Litterbox again. Seems to be a daily regular now, and he brings it every day too! (He said it helps to be “dense”)<\/li>\n
                            • @Roosevelt commented toward the beginning, “That’s a lot of stairs!” He then proceeded to push hard through them all. Strong work!<\/li>\n
                            • @Roosevelt and YHC agree Kentner would make a great AO for a Saturday workout…one day! #Expansion<\/li>\n
                            • Thanks to @Zima for the push this morning, and also for holding YHC accountable to do name-o-rama… YHC totally spaced out on it since I knew everyone.<\/li>\n
                            • Nice to see WFU ROTC and the WSFD out at Kentner this morning, I’v of them even turned the lights on!<\/li>\n
                            • Good work reciting the mission statement\u00a0 today men… now go spread that knowledge!<\/li>\n
                            • Thanks for the keys, @Thistle! @Geppetto is up next week!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                              WIB… with Stairs! QIC – Van Gogh Date – 03\/15\/2018 PAX –\u00a0Litterbox (WB), Geppetto, Zima, Thistle (WD) Root Canal, Roosevelt, Van Gogh (QIC)   YHC had so much fun at Kentner the other week at The Estate, I figured we should bring it back for #WIB! We parked at the Winston-Salem First Assembly of God […]<\/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":[84],"tags":[],"class_list":["post-4108","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Van Gogh","date":"03\/15\/2018","pax":"Litterbox (WB), Geppetto, Zima, Thistle (WD) Root Canal, Roosevelt, Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4108","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=4108"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4108\/revisions"}],"predecessor-version":[{"id":4121,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4108\/revisions\/4121"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4108"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4108"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4108"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}