{"id":4520,"date":"2018-04-18T21:02:42","date_gmt":"2018-04-19T01:02:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4520"},"modified":"2018-04-18T21:02:42","modified_gmt":"2018-04-19T01:02:42","slug":"the-sinister-six","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/04\/the-sinister-six\/","title":{"rendered":"The Sinister Six"},"content":{"rendered":"<h1><strong>The Sinister Six<\/strong><\/h1>\n<p><span style=\"font-weight: 400;\">QIC<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Van Gogh<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Date<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">04\/18\/2018<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">PAX<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1040EZ, Touch Me Not, Quiver, Tupperware, Mongoose, Zima, Splash, Red Eye, TPS, Litterbox(WB), Offsides(WD), Van Gogh (QIC)<\/span><\/li>\n<\/ul>\n<hr \/>\n<p>&nbsp;<\/p>\n<p>YHC was confirmed to cover the Q by @Zima on Tuesday, and the short prep led to planning a Beatdown short on memorization, but high in pain. Getting inspiration from both @Goofy\u2019s Magnificent 7 and use of cardboard, plus a recent viewing of \u201cSpider-Man: Homecoming\u201d; a plan for The Sinister Six (Group of Spiderman villains) was put together. Would it be considered cheating to have a lap around the track count as one of my 6 exercises? For the purpose of time and YHCs slight OCD need to do 6 iterations, I thought it worth risking getting called out by the PAX!<\/p>\n<p><b>Warm-o-Rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Copperhead Squat x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mountain Climber x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hand Release Merkins x 10 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to lower field, partner up<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sinister Six<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">6 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">12 Pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">18 Merkins<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">24 Low Squat Pulses<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">30 American Hammers<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 Lap around track<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat 6 times (plus extra for those ahead)<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBCs x 18 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Hammers x 18 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Penguin Crunch x 18 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Plank Jacks x 18 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bicycles x 18 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mutton Crunch R\/L x 18 IC each<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayer request for those affected by the Tornado in Greensboro<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayer request for @TouchMeNot\u2019s M who is 24 weeks pregnant<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC owes two #Kobains to @TMN\u2026 1) For declaring this request for him without knowing if this was a widely known fact\u2026 and 2) Upon @TMN saying this knowledge was \u2018percolating\u2019 YHC gave an immature reply of \u201cSomething was percolating!\u201d #BadJoke<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayer request for YHC for upcoming travel to New Jersey for the Spartan Ultra and safety uring the race.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out giving thanks for all 3 F\u2019s, and lifting up our prayer requests.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Not only was @Mongoose there this morning, but he put in some EC via RIRO to from the AO! #TeachersPet<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">12 PAX (=6 pairs) \u00a0was the perfect number for the Sinister Six beatdown!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No one complained that running was 1 of the 6, but I did receive some \u201ckind\u201d feedback about the delayed announcement of getting out your headlamps\u2026 which was only because last time YHC went to the lower playground at #Mayhem, the PAX declined to take YHCs second headlamp. #CatEyes #YouShouldHaveOneInYourCarAnyway<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Thanks to the Site Q @Zima who took some scouting photos for YHC, lots of good pull-up options here! #InHisBackyard<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The PAX put in 2-miles today, and a total of 36 Burpees, 72 Pull-Ups, 108 Merkins, 144 Low Squat Pulses, and 180 Reverse Crunches.<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squat Pulses were chosen to semi-force the PAX to move in the lower range of their squat, and Reverse Crunches are a fun variation on a plank where abs are used to move the hips upward. Both suck.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nice to partner up with @TouchMeNot and talk about the kids and life. #TClaps again on the pending 2.2!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">#Kotters to @1040EZ, whom I have not seen in a while. Good to see you back out in the Gloom! <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Glad to see @RedEye wasn\u2019t holding a grudge for flying solo at #TheOuthouse earlier this week. #NotCool<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Splash said he hated YHC this morning. #MissionAccomplished<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC contemplated giving @Litterbox ankle weights to slow him down this morning\u2026 gave him my bright headlamp instead so we could see him speeding around.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@TPS was cruising right along this AM, always a pleasure!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nice to meet @Tupperware this morning! (Possibly for the second time)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">I only ever seem to see @Quiver and @Offsides at #Mayhem\u2026 need to get some other Site Qs to lure these guys elsewhere for a Q! Guarantee it\u2019d be a tough beatdown.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Offsides was the War Daddy today\u2026 Though you never would have known it! #Respect<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fun to hear @Mongoose and @Zima pick on each other a bit this morning instead of only me\u2026<\/span><\/li>\n<\/ul>\n<p>Thanks for the keys to your backyard, @Zima!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Sinister Six QIC Van Gogh Date 04\/18\/2018 PAX 1040EZ, Touch Me Not, Quiver, Tupperware, Mongoose, Zima, Splash, Red Eye, TPS, Litterbox(WB), Offsides(WD), Van Gogh (QIC) &nbsp; YHC was confirmed to cover the Q by @Zima on Tuesday, and the short prep led to planning a Beatdown short on memorization, but high in pain. Getting [&hellip;]<\/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":[83],"tags":[],"class_list":["post-4520","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Van Gogh","date":"04\/18\/2018","pax":"1040EZ, Touch Me Not, Quiver, Tupperware, Mongoose, Zima, Splash, Red Eye, TPS, Litterbox(WB), Offsides(WD),Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4520","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=4520"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4520\/revisions"}],"predecessor-version":[{"id":4526,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4520\/revisions\/4526"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4520"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4520"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4520"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}