{"id":4774,"date":"2018-05-07T15:05:16","date_gmt":"2018-05-07T19:05:16","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4774"},"modified":"2018-05-07T16:20:24","modified_gmt":"2018-05-07T20:20:24","slug":"the-outhouse-crappy-workout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/the-outhouse-crappy-workout\/","title":{"rendered":"#The Outhouse &#8211; Crappy workout"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Mumble chatter begins&#8230;<\/span><\/p>\n<p>10 PAX\u00a0Rust Bucket, Spamalot, Fingers, Landshark (#HC), Full Nelson (WB), Red Eye, Manscape (WD), Toe Tag, Stats, Hedwig<\/p>\n<p><b>Warm O Rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">SSHs 20<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">IST 15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Arm swirly things, F\/B 10 each<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mountain climbers 15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Merkins 15<\/span><\/li>\n<\/ul>\n<p><b>Mosey to TJMS staff parking lot for the pain. \u00a0One pax ran to the far end of the parking lot and back while the other pax performed the stated exercises. \u00a0Exercises consisted of:<\/b><\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Merkins <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">SSHs<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">WWIIs<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Plank(s) &#8211; yes, that\u2019s multiple planks Rust Bucket\u2026.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Repeato <\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>We then moseyed to the adjacent shelter for some bench work\u2026.albeit the pre pubescent jokes began (thanks Fingers), Light Brigade charged on&#8230; <\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">15 dips<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">15 dirkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">15 \u00a0irkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">10 alternating step ups<\/span><\/li>\n<\/ul>\n<p><b>We stopped at the rock pile on our way back towards Leinbach. \u00a0Upon selecting a medium rock, the pax enjoyed, in cadence:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curls x15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Overhead (bench) press x15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bent over rows x15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Overhead press x10<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Skull crushers x15<\/span><\/li>\n<\/ul>\n<p><b>MARY<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">American hammer \u00a0x 15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Penguin crunches x15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">LBCs x15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heels to Heaven x15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fingers called &#8211; low flutter &#8211; x15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Rust bucket called &#8211; protractor (10 and 11 degrees&#8230;wow)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Fingers took us out<\/span><\/p>\n<p><b>Announcements &amp; COT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@RustBucket was decked out in his best black hoodie and danced a little jig before we started ; #OldGuysStillGotIt<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@HedWig and @Stats got out to an early lead on the partner work; #YoungGuysAreStillFaster <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lack of oxygen &amp; moisture + nerves led to some interesting voice inflections while calling cadence; it was NOT puberty as some PAX tried to suggest<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">@RedEye looked a little ragged this morning after the weekend running activities at the Whitewater Center, but still gave his usual stellar performance during the workout; what an exemplary site Q; #ILookUpToYouMan<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lots of #MC this morning; @Fingers continued with his usual array of annoying voices and out of order counting; #CanSomebodyShutThisGuyUp?<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Mumble chatter begins&#8230; 10 PAX\u00a0Rust Bucket, Spamalot, Fingers, Landshark (#HC), Full Nelson (WB), Red Eye, Manscape (WD), Toe Tag, Stats, Hedwig Warm O Rama SSHs 20 IST 15 Arm swirly things, F\/B 10 each Mountain climbers 15 Merkins 15 Mosey to TJMS staff parking lot for the pain. \u00a0One pax ran to the far end [&hellip;]<\/p>\n","protected":false},"author":474,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76,1],"tags":[],"class_list":["post-4774","post","type-post","status-publish","format-standard","hentry","category-the-outhouse","category-uncategorized"],"acf":{"q":"VQ - Light Brigade ","date":"5\/7\/18","pax":"Rust Bucket, Spamalot, Fingers, Landshark (#HC), Full Nelson (WB), Red Eye, Manscape (WD), Toe Tag, Stats, Hedwig "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4774","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\/474"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4774"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4774\/revisions"}],"predecessor-version":[{"id":4779,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4774\/revisions\/4779"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4774"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4774"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4774"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}