{"id":4976,"date":"2018-05-21T22:33:22","date_gmt":"2018-05-22T02:33:22","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4976"},"modified":"2018-05-21T22:33:22","modified_gmt":"2018-05-22T02:33:22","slug":"double-down-with-dora","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/double-down-with-dora\/","title":{"rendered":"Double Down With DORA"},"content":{"rendered":"

Double Down with DORA!<\/b><\/h2>\n

QIC<\/b>: Van Gogh<\/span><\/p>\n

Date<\/b>: 05\/21\/2018<\/span><\/p>\n

PAX<\/b>: Burlap, Pony Express, Greenspan, Bevo (WB), Rustbucket (WD), Cheesesteak, Red Eye, Bathouse, Van Gogh (QIC)<\/span><\/p>\n

\n

YHC turned 34 today and could think of no better way than to start the day at F3! This somewhat special occasion was used as an excuse to bring forth an easy to Q yet particularly difficult and painful beat down. No, not the Murph that I\u2019m sure everyone was expecting\u2026 In fact, no pull-ups would be called on this day! Saving those for later\u2026<\/span><\/p>\n

Warm-o-rama <\/b><\/p>\n

    \n
  • SSH x 17 IC<\/span><\/li>\n
  • IST x 17 IC<\/span><\/li>\n
  • Toy Soldiers x 17 IC<\/span><\/li>\n<\/ul>\n

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

      \n
    • Mosey to the playground <\/span><\/li>\n
    • Partner Up<\/span><\/li>\n
    • Double Down DORA<\/span>\n
        \n
      • 200 Merkins <\/span><\/li>\n
      • 400 Squat into Lunges<\/span><\/li>\n
      • 600 American Hammers<\/span><\/li>\n
      • Partners alternate between exercises and running laps around the track<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

        Fin!<\/span><\/p>\n

        \n

        CoT<\/b><\/p>\n

          \n
        • Graduation prayers<\/span><\/li>\n
        • Toe Tags friend\/coworker Drew who badly broke his ankle <\/span><\/li>\n
        • The men from #RNG joined YHC took us out giving thanks<\/span><\/li>\n<\/ul>\n

          NMM<\/b><\/p>\n

            \n
          • Thanks for joining in the celebration this morning guys!<\/span><\/li>\n
          • @Burlap gave a hopeful \u201csingle or double count?\u201d question for the Squat into Lunges, which soon turned into a crazy look upon hearing they were double count.<\/span><\/li>\n
          • Nice to see @Bathhouse and @Greenspan, who I hadn\u2019t seen in a while. They both have shaved heads and therefore lookalike in the gloom. #Kobains for any name mix ups.<\/span><\/li>\n
          • Nice to run laps with @Bevo. We\u2019ve got 2 kids the same age, so lots to discuss.<\/span><\/li>\n
          • @Cheesesteak has a \u201cToy Soldier\u201d form we should all be jealous of and strive to have!<\/span><\/li>\n
          • @RedEye is a great site Q, always present and putting in strong work. #Leadership<\/span><\/li>\n
          • Congrats to @Pony who just had a son graduate from NC State! #ProudPoppa<\/span><\/li>\n
          • @RustBucket was in top Cyborg form this morning, flying through the sets. Great to run some laps together and have him check him on me.<\/span><\/li>\n
          • Thanks to @ToeTag for launching #RNG from Leinbach to say hey and give me a birthday beer!<\/span><\/li>\n<\/ul>\n

            Thanks for the keys @RedEye, I appreciate the opportunity to lead these fine men this morning!<\/span><\/p>\n

            Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

            Double Down with DORA! QIC: Van Gogh Date: 05\/21\/2018 PAX: Burlap, Pony Express, Greenspan, Bevo (WB), Rustbucket (WD), Cheesesteak, Red Eye, Bathouse, Van Gogh (QIC) YHC turned 34 today and could think of no better way than to start the day at F3! This somewhat special occasion was used as an excuse to bring forth […]<\/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":[76],"tags":[],"class_list":["post-4976","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"Van Gogh","date":"05\/21\/2018","pax":"Burlap, Pony Express, Greenspan, Bevo (WB), Rustbucket (WD), Cheesesteak, Red Eye, Bathouse, Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4976","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=4976"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4976\/revisions"}],"predecessor-version":[{"id":4977,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4976\/revisions\/4977"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4976"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4976"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4976"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}