{"id":4411,"date":"2018-04-09T09:55:28","date_gmt":"2018-04-09T13:55:28","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4411"},"modified":"2018-04-09T09:55:28","modified_gmt":"2018-04-09T13:55:28","slug":"whereisvangogh","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/04\/whereisvangogh\/","title":{"rendered":"Village Idiocy Substitute Q"},"content":{"rendered":"

Date: 04\/09\/2018<\/p>\n

Q: Harden<\/p>\n

Pax: Sour Mash, Drano, Schnieder, Spam-a-lot, Splash, Harden, Boomerang<\/p>\n

YHC was just sitting around Sunday enjoying the Masters when a DM came across from Van Gogh needing help covering VI. Realizing the Pax would be expecting extreme pain from Van Gogh, YHC set out to come up with a diabolical workout to be remembered.<\/p>\n

Who am I kidding – not much thought was put into this\u00a0past the acceptance tweet. YHC is not proud of it, but, something was done that YHC had never attempted before – a free wheeling workout.<\/p>\n

7 pax arrived at VI and experienced a beat down that went something like this:<\/p>\n

Warm-O-Rama<\/strong><\/p>\n

    \n
  1. SSH<\/li>\n
  2. Hillbillies<\/li>\n
  3. Whirly<\/li>\n<\/ol>\n

    Mosey to the Shelter<\/p>\n

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

      \n
    1. Table Curls x 15 OYO<\/li>\n
    2. Irkins x 12 IC<\/li>\n
    3. Dips x 12 IC<\/li>\n
    4. R Leg Step Up x 10 IC<\/li>\n
    5. L Leg Step Up x 10 IC<\/li>\n<\/ol>\n

      Run a lap around the track<\/p>\n

        \n
      1. Table Curls x 15 OYO<\/li>\n
      2. Irkins x 12 IC<\/li>\n
      3. Dips x 12 IC<\/li>\n
      4. R Leg Step Up x 10 IC<\/li>\n
      5. L Leg Step Up x 10 IC<\/li>\n<\/ol>\n

        Mosey to top parking lot<\/p>\n

        Dynamic <\/em><\/p>\n

        1 Trip down and back of each:<\/p>\n

          \n
        • Butt Kickers<\/li>\n
        • High Knees<\/li>\n
        • Apollo Creed<\/li>\n<\/ul>\n

          Dora 1-2-3 w\/ Suicides<\/em><\/p>\n

            \n
          • Partner #1: Completes called exercise (100 Merkins, 200 LBC’s, 300 Squats)<\/li>\n
          • Partner #2: Suicides (1st line of parking lot, middle line of parking lot, end of parking lot)<\/li>\n<\/ul>\n

            Mosey one more lap around track back to shelter – once regrouped mosey back to parking lot<\/p>\n

            In honor of the Pax who brought me out to F3:<\/p>\n

            Sumo Drill<\/em> – 3 sets changing partner until Q calls time<\/p>\n

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

              \n
            1. Penguin Crunch<\/li>\n
            2. Mutton Crunch R\/L<\/li>\n
            3. Mutton Crunch L\/R<\/li>\n
            4. American Hammer<\/li>\n
            5. Exercises as called by Pax<\/li>\n<\/ol>\n

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

                \n
              • Over 2 miles covered this morning – some were pleased, others were not.<\/li>\n
              • Splash felt that it would have been better to mix up the chest work with the leg work in the shelter. Noted and filed for later.<\/li>\n
              • Drano shot YHC a look when Dora 1-2-3 w\/ Suicides was called. Ignored, took him as my partner, and proceeded as planned.<\/li>\n
              • Drano also just walked off during shelter work as if to speak with someone he recognized. Did return to complete workout shortly thereafter.<\/li>\n
              • Spam and Sour Mash discussed at length how you used to be able to identify Q’s who wouldn’t run very much – sorry to have thrown you a curve ball. No one took Sour Mash up on his #Mashmile offer on twitter, so YHC decided to incorporate it into the workout. #BourbanChasePrep #ShouldHaveSeenThatOneComing.<\/li>\n
              • Boomerang and Schneider put in the work this morning. If they hurled insults at the Q it wasn’t noted.<\/li>\n<\/ul>\n

                Announcements<\/strong><\/p>\n

                  \n
                • Q School Saturday<\/li>\n
                • Splash is still running his campaign to raise money for LLS – Watch twitter for more information on how to give.<\/li>\n
                • Schneider’s 1 year F3 Anniversary was today.<\/li>\n
                • Drano working on a 10k run for Wed.<\/li>\n<\/ul>\n

                  Prayer Requests<\/strong><\/p>\n

                    \n
                  • Spam’s friend had 26 yr old son, Kirby, pass away from overdose.<\/li>\n
                  • Those struggling with addictions<\/li>\n
                  • YHC’s family as they deal with the unexpected loss of my aunt.<\/li>\n<\/ul>\n

                    Boomerang took us out!<\/p>\n

                    Thanks to Spam by way of Van Gogh for allowing me the chance to lead!<\/p>\n

                    Harden<\/p>\n","protected":false},"excerpt":{"rendered":"

                    Date: 04\/09\/2018 Q: Harden Pax: Sour Mash, Drano, Schnieder, Spam-a-lot, Splash, Harden, Boomerang YHC was just sitting around Sunday enjoying the Masters when a DM came across from Van Gogh needing help covering VI. Realizing the Pax would be expecting extreme pain from Van Gogh, YHC set out to come up with a diabolical workout […]<\/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":[112,77,116],"tags":[],"class_list":["post-4411","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy","category-wefoco"],"acf":{"q":"Harden","date":"04\/09\/2018","pax":"Boomerang, Sour Mash, Splash, Spam-a-lot, Schneider, Drano, Harden"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4411","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=4411"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4411\/revisions"}],"predecessor-version":[{"id":4413,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4411\/revisions\/4413"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4411"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4411"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4411"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}