{"id":4130,"date":"2018-03-16T16:45:04","date_gmt":"2018-03-16T20:45:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4130"},"modified":"2018-03-16T16:45:04","modified_gmt":"2018-03-16T20:45:04","slug":"full-assault-on-bailey-park","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/03\/full-assault-on-bailey-park\/","title":{"rendered":"Full Assault on Bailey Park"},"content":{"rendered":"<p>YHC got to the AO a little early (shocker, no #SpicoliTime).\u00a0 As I got out, a few Jabronis returned from an #EC run, including @RoadApple, @ToeTag, @Hedwig, and I&#8217;m not sure who else.\u00a0 As @RoadApple pulled away, the cars started showing up.\u00a0 And they kept coming&#8230;<\/p>\n<p>As the PAX kept rolling in, YHC turned to the wisdom and experience of #Starfish and momentarily considered recruiting him to #Omaha as a Co-Q and take half the PAX to an undisclosed location.\u00a0 \u00a0But I stuck to the plan and here&#8217;s how it went:<\/p>\n<p>Warmarama: SSH, IW,Merkins, Peter Parkers all IC<\/p>\n<p>Mosey up to 5th Street and proceed to the trusses for the train<\/p>\n<ul>\n<li>Train &#8211; Murph: 3 rounds: 10 pullups, 20 merkins, 30 squats OYO\n<ul>\n<li>on or after the PAX last round an actual train was coming so YHC moved the PAX to the courtyard outside of Alma Mexicana.\u00a0 Finished reps if you had them.<\/li>\n<\/ul>\n<\/li>\n<li>Reconnoiter Mosey through courtyard since train was causing a racket.\u00a0 We would return<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><strong>Jacob&#8217;s Ladder<\/strong><\/span><\/p>\n<p>Proceed to base of grassy knoll where YHC demonstrated a Prison Cell Merkin Burpee.\u00a0 We did 5 at the bottom, 1 at the top, changing increment by 1 each time.\u00a0 Bear Crawl up on odd trips, Run on even.<\/p>\n<ul>\n<li>My self-proclaimed Co-Q, Zima, made the demarc for the low end of the field, so you can thank him for the extra 30 yards of flat to do your bear crawls from.\u00a0 #GetOutOfYourComfortZone\u00a0 #LeadByExample<\/li>\n<\/ul>\n<p>Now that the train was gone, PAX moseyed back to the courtyard<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>3-man grinder<\/strong><\/span><\/p>\n<p>After a count-off-by-3 method that was less than effective, got the PAX into groups of 3.\u00a0 YHC was odd man out, but made it work.\u00a0 So after the explanation, we got it going with a 3-man grinder<\/p>\n<ul>\n<li>Station A: HR Merkins x 10, Squats X10, Low Flutter x10 repeato<\/li>\n<li>Run the length of the courtyard to relieve your partner<\/li>\n<li>Station B: Diamond Merkins x10, Jumping Lunges x10, Low Dollys x10 repeato<\/li>\n<li>Run back.\u00a0 Rinse and repeat<\/li>\n<li>We did at least 5 rounds<\/li>\n<\/ul>\n<p>Mosey back to Bailey Park<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Street sprint<\/strong><\/span><\/p>\n<p>PAX moseyed to base of Vine Street.\u00a0 All you got sprint up to rise at the back of the stage, mosey back and plank.\u00a0 Did this 3 times.<\/p>\n<p>mosey to Baily Park Fountain wall<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>MOM<\/strong><\/span><\/p>\n<p>Plank &#8211; various<br \/>\nReverse plank: tried to have PAX count in a circle.\u00a0 Math wasn&#8217;t our strong suit this AM<br \/>\nLow Dolly IC<br \/>\nPenguin Crunch<br \/>\nPlank to Peter Parker IC<\/p>\n<p>Donezo!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>COT:<\/strong> YHC took the PAX out with words of thanks for allowing me to lead a large group and that your presence and energy is inspiring.\u00a0 That we all remember those battling addiction and keep our brothers and sisters in mind, this affects them as well as their loved ones.\u00a0 Asking that we be men of accountability, compassion, and strength to spread light and peace into our communities and to live by example.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Announcements<\/strong><\/span><\/p>\n<ol>\n<li>Brother Starfish described several expansion options coming up.\u00a0 If you want to get involved, if you want to be a #HIM, Tweeter Drew Dixon aka Starfish\n<ol>\n<li>Personal plug: if you&#8217;ve never been part of a regional launch, then you are missing out.\u00a0 There are ones throughout NC, but interstate expansions are particularly fulfilling.<\/li>\n<\/ol>\n<\/li>\n<li>Brother Plunger (aka #Fasthole) mentioned #Schmedfest which will be in August at the Dixie Classic Fairgrounds with mention of &#8220;F3 Olympics&#8221;.\u00a0 Not sure what that will entail, but all precious metals to be provided by Plunger.\u00a0 Possibly recycled materials from waste water plants, so stand by.<\/li>\n<li>Palin and Starfish are doing Ruck workouts in preparation for the Winston GrowRuck event coming up in August (terrible idea that time of year).\u00a0 If you need more information, Tweet Palin.\u00a0 Make sure it&#8217;s him and not that lady from Alaska.\u00a0 Could get confusing.<\/li>\n<li>YHC put out a reminder in addition to bringing new guys out to reach out to a guy you haven&#8217;t in a while.\u00a0 It&#8217;s getting warmer and lighter in the AM, so a great time to come out.<\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline;\"><strong>Moleskin<\/strong><\/span><\/p>\n<ul>\n<li>Bailey Park is a beautiful AO.\u00a0 Well lit.\u00a0 Lots of places to explore, including the medical campus areas.<\/li>\n<li>It was amazing to see so many faces, some of them new to YHC.\u00a0 Inspiring.<\/li>\n<li>Zima and VG were out front on Jacob&#8217;s Ladder.\u00a0 No surprise.<\/li>\n<li>A real train came by!\u00a0 Fun.\u00a0 Dangerous.\u00a0 Avoid.<\/li>\n<li>Strong work by all the PAX.\u00a0 I thoroughly enjoyed leading you gents this morning.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>YHC got to the AO a little early (shocker, no #SpicoliTime).\u00a0 As I got out, a few Jabronis returned from an #EC run, including @RoadApple, @ToeTag, @Hedwig, and I&#8217;m not sure who else.\u00a0 As @RoadApple pulled away, the cars started showing up.\u00a0 And they kept coming&#8230; As the PAX kept rolling in, YHC turned to [&hellip;]<\/p>\n","protected":false},"author":49,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[117],"class_list":["post-4130","post","type-post","status-publish","format-standard","hentry","category-urban-assault","tag-winston-salem"],"acf":{"q":"Spicoli","date":"3\/16\/2018","pax":"Boomerang (WD) Snooki, Burns, Bevo, Tonka, Starfish, Plunger, Drip, Palin, Van Gogh, Zima, Cheese Steak, <br \/>\r\nToe Tag, PETA, Sleeper, Hedwig, Gelding, Light Brigade, Greenspan, TSA, Playdo (WB), Spicoli"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4130","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\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4130"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4130\/revisions"}],"predecessor-version":[{"id":4138,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4130\/revisions\/4138"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4130"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4130"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4130"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}