{"id":4817,"date":"2018-05-09T18:09:06","date_gmt":"2018-05-09T22:09:06","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4817"},"modified":"2018-05-09T18:09:06","modified_gmt":"2018-05-09T22:09:06","slug":"12-rounds-in-the-ring","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/12-rounds-in-the-ring\/","title":{"rendered":"12 Rounds In The Ring"},"content":{"rendered":"<h3><b>12 Rounds In The Ring<\/b><\/h3>\n<p>&nbsp;<\/p>\n<p><b>QIC <\/b><span style=\"font-weight: 400;\">&#8211; Van Gogh<\/span><\/p>\n<p><b>Date <\/b><span style=\"font-weight: 400;\">&#8211; 05\/09\/2018<\/span><\/p>\n<p><b>PAX <\/b><span style=\"font-weight: 400;\">&#8211; Cobra, BAM, Toe Tag, Full Nelson (WB), Light Brigade (WD), Poncho, Burns, Interference, Tuco, Closer, Bluto, Van Gogh (QIC)<\/span><\/p>\n<hr \/>\n<p><span style=\"font-weight: 400;\">Having just watched some UFC fights recently, the theme of \u201cGetting your bell rung\u201d was in YHCs head, as it played well with the AO name. Upon searching through my music library, YHC got tired of looking up \u201cFight\u201d related songs, so it quickly transformed into a \u201c12 Rounds\u201d Boxing type theme. It was meant to be as we ended up with 12 PAX total!<\/span><\/p>\n<p><b>Warm-o-rama <\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 16 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abe Vigoda x 8 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Toy Soldiers x 16 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IST x 16 IC<\/span><\/li>\n<\/ul>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ROUND 1: <\/span> <span style=\"font-weight: 400;\">Curls L\/R x 12 OYO<\/span>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpees x 4 between change over<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ROUND 2:<\/span> <span style=\"font-weight: 400;\">Overhead Press L\/R x 12 OYO<\/span>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpees x 4 between change over<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ROUND 3:<\/span> <span style=\"font-weight: 400;\">Clean and Press x 12 OYO<\/span>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpee in between reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl around Flag pole<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ROUND 4:<\/span> <span style=\"font-weight: 400;\">Deadlift x 12 OYO<\/span>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpee in between reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl around Flag Pole<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ROUND 5:<\/span> <span style=\"font-weight: 400;\">Lunge L\/R x 12 OYO<\/span>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpees x 4 between change over<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ROUND 6:<\/span> <span style=\"font-weight: 400;\">Bentover Row L\/R x 12 OYO<\/span>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpees x 4 between change over<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ROUND 11:<\/span> <span style=\"font-weight: 400;\">Bring Sally Up<\/span>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Started about 30 seconds in<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Switch to squats after failure<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ROUND 7:<\/span> <span style=\"font-weight: 400;\">Goblet Squat x 12 OYO<\/span>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpee in between reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl around Flag Pole<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ROUND 8:<\/span> <span style=\"font-weight: 400;\">Kettlebell Swing x 12 OYO<\/span>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpee in between reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl around Flag Pole<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ROUND 9:<\/span> <span style=\"font-weight: 400;\">Tricep Press x 12 OYO (x2)<\/span>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpee x 4<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ROUND 10:<\/span> <span style=\"font-weight: 400;\">Front Raises x 12 OYO (x2)<\/span>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpee x 4<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ROUND 12:<\/span> <span style=\"font-weight: 400;\">Mary!<\/span><\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBCs x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Penguin Crunch x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mutton Crunch L\/R x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cumberland County Viaducts x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Hammer x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Freddy Merc x 12 IC<\/span><\/li>\n<\/ul>\n<hr \/>\n<p><b>Playlist <\/b><span style=\"font-weight: 400;\">(Played on Shuffle):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">AC\/DC &#8211; Thunderstruck<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alien Ant Farm &#8211; Smooth Criminal<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Audioslave &#8211; Cochise<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Beastie Boys &#8211; Fight For Your Right<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cage The Elephant &#8211; Ain\u2019t No Rest For The Wicked<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dropkick Murphy\u2019s &#8211; I\u2019m Shipping Up To Boston<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Foo Fighters &#8211; My Hero<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Green Day &#8211; Hitchin\u2019 A Ride<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Moby &#8211; Flower (Bring Sally Up)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mumford &amp; Sons &#8211; Little Lion Man<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">NEEDTOBREATHE &#8211; Brother<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rage Against The Machine &#8211; Sleep Now In The FIre<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Linkin Park &#8211; Bleed It Out<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Black Sabbath &#8211; Paranoid<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lynyrd Skynyrd &#8211; Saturday Night Special<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.azlyrics.com\/lyrics\/stroke9\/kicksomeass.html\"><span style=\"font-weight: 400;\">Stroke 9 &#8211; Kick Some Ass<\/span><\/a>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Possibly a @VanGogh Theme Song? \u201cBut I&#8217;m really just a sensitive artist\u201d<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<hr \/>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A perfect 12 PAX for a 12 round themed beatdown, it was meant to be!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Closer has Q at #UrbanAssualt &#8211; which he pointed out tends to skew younger &#8211; and declared we should come out to feel younger as well!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Congrats to Boomerang on his engagement!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out giving thanks for the 1stF and 2ndF and lifted up the 3rdF to make us stronger physically, mentally and spiritually so that we may be better leaders in our community and to one another<\/span><\/li>\n<\/ul>\n<hr \/>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC showed up in a sleeveless shirt today\u2026 must be overdue on laundry! Could have worn something dirty though, as the smell of skunk was thick in the air upon arrival.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC recorded a 1.5 miles, in between our 72 burpees and various reps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The idea was to suck the wind out of our lungs in between reps\u2026 YHC definitely felt it.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Cobra is growing a Mustache for the month of May that has great potential. The PAX gave him some grief over having it in a school zone. It might possibly be giving him strength, as he made it to the end of Bring Sally Up, and also busted out a @Hedwig like Bear Crawl at one point in the workout!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@BAM kept the MC to a minimum this morning, but was kicking ass during #BringSallyUp making it to the end with some downward dog modifications. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Full Nelson was back! #Kotters Great to see him in the Gloom. When asked, he said he had no desire to be running things at Reagan\u2026 he\u2019s too smart, and knows it\u2019s better to influence things from the shadows. He will also be interning at the hospital this summer! #TClaps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@ToeTag has been a busy man as of late, it was great to catch up a bit for the first time since he and @Poncho ran #SMR and YHC the #SpartanUltra.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Burns was repping his \u201cHit The Bricks\u201d 2016 shirt from when he was a grad student. He\u2019s a teacher at Reagan and told Full Nelson to keep an eye out for him (but not to use each others F3 Names).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@LightBrigade was still riding high on his terrific VQ a few days ago. It seems the only thing that went wrong was his voice cracking. @Tuco provided comfort in saying that his still cracks during his cadence regularly. #Puberty<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Interference showed no signs of being sore after TimeLaps this past weekend at NWWC. #TClaps to that whole team, and thanks for the push this morning!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When the burpees kept coming, @Bluto brought up the topic of banishing YHC from Qing at #BNW again, which brought me great joy. A fist bump after CoT seems to mean that YHC can still Q again!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">I owe #Kobains to a few PAX, definitely @Closer, who seemed to be doing full burpees the entire time between for our between rep rounds. YHC\u2019s intent was to have PAX do a partial burpee, replacing the jump with a rep on those moves\u2026 but failed to mention it. @Closer was doing them in full, and looking strong!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">I wish this AO was closer\u2026 I\u2019ll frequent more often in the summer when I don\u2019t have to take the kids to school in the AM. Until next time, thanks for the keys and allowing me to lead such fine men, @Cobra!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8211; Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>12 Rounds In The Ring &nbsp; QIC &#8211; Van Gogh Date &#8211; 05\/09\/2018 PAX &#8211; Cobra, BAM, Toe Tag, Full Nelson (WB), Light Brigade (WD), Poncho, Burns, Interference, Tuco, Closer, Bluto, Van Gogh (QIC) Having just watched some UFC fights recently, the theme of \u201cGetting your bell rung\u201d was in YHCs head, as it played [&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":[81],"tags":[],"class_list":["post-4817","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Van Gogh","date":"05\/09\/2018","pax":"Cobra, BAM, Toe Tag, Full Nelson (WB), Light Brigade (WD), Poncho, Burns, Interference, Tuco, Closer, Bluto, Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4817","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=4817"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4817\/revisions"}],"predecessor-version":[{"id":4818,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4817\/revisions\/4818"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4817"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4817"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4817"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}