{"id":5352,"date":"2018-06-21T16:42:37","date_gmt":"2018-06-21T20:42:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5352"},"modified":"2018-06-21T16:42:37","modified_gmt":"2018-06-21T20:42:37","slug":"the-sherpa","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/06\/the-sherpa\/","title":{"rendered":"The Sherpa"},"content":{"rendered":"<h5>Title: The Sherpa<br \/>\nDate: The 21st of June in the year 2018<br \/>\nWeather: 73\u00b0, 89% humidity, clear skies<br \/>\nQ: Zima<br \/>\nPAX:\u00a0<span style=\"font-weight: 400\">Wobegon, Van Gogh, Ziggy Stardust, Palin (WB, although he can\u2019t remember his age correctly), Ink Spot (WD), Zima (QIC)<\/span><\/h5>\n<hr \/>\n<p><b>An Ode to the Rock Quarry<\/b><\/p>\n<p><em><span style=\"font-weight: 400\">At TRQ, short running is a parameter.<\/span><\/em><\/p>\n<p><em><span style=\"font-weight: 400\">In an email, Sir Burlap made that clear.<\/span><\/em><\/p>\n<p><em><span style=\"font-weight: 400\">Can I write an entire backblast in iambic pentameter?<\/span><\/em><\/p>\n<p><em><span style=\"font-weight: 400\">F- No. \u00a0I\u2019m not Billy Shakespeare.<\/span><\/em><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Enough with this lyrical gangsta sh!t. \u00a0I think I\u2019ve been reading too many Dr. Seuss bedtime stories. \u00a0Let\u2019s just find out what we did today.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><span style=\"text-decoration: underline\"><b>Warm-o-rama.<\/b><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">SSH<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Hillbillies<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Whirlies<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Abe Vigoda<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Elbow Spider Plank<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4><span style=\"text-decoration: underline\"><b>Beatdown.<\/b><\/span><\/h4>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Let\u2019s go look for some rocks. \u00a0I hear the quarry is a good place to start.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">The plan is to go up and down, like being in an elevator or riding a roller coaster or climbing a mountain. \u00a0Each set builds on the previous one, so you do all of the preceding exercises until you get to the new one, then do them all again in reverse order. \u00a0After each set, run around the circle &#8211; carrying the rock is optional. Plank for the six after each set so all PAX start the new set together.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Set 10: Deep Lunges x 15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Set 9: Rock Swings x 15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Set 8: Overhead Squat x 15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Set 7: Mountain Climbers x 15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Set 6: Overhead Press x 15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Set 5: Heels to Heaven x 15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Set 4: Curls x 15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Set 3: Straight Leg LBCs x 15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Set 2: Merkins x 15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Set 1: Burpees x 5<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Example: On set 5, you will do burpees, merkins, straight leg lbcs, curls, heels to heaven, curls, straight leg lbcs, merkins, burpees, run a lap.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5356 size-large\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2018\/06\/20180621_062234-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2018\/06\/20180621_062234-1024x576.jpg 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2018\/06\/20180621_062234-300x169.jpg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2018\/06\/20180621_062234-768x432.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h4><span style=\"text-decoration: underline\"><b>Mary.<\/b><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ain\u2019t no time for that!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The rescue helicopter came to get us. \u00a0We\u2019re done.<\/b><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center\"><b>Today\u2019s Q\u2019s Random Musings:<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The workout was not hard enough for Wobegon. \u00a0He didn\u2019t even a break a sweat. Seriously. It was weird.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">As proof that with age, does not come wisdom, Ink Spot did an EC run before the beatdown. \u00a0Either that or he expected YHC to provide a rather easy workout. Perhaps YHC should be insulted. \u00a0In fairness, he might have been right. I\u2019m not sure the man was even winded by the end. In fact, I think he wanted to keep going.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">We need to have a serious conversation about cadence. \u00a0The Q\u2019s cadence was spot on today. It was the other 5 \u201cparticipants\u201d that couldn\u2019t keep up and caused the disruption. \u00a0When the sequential counting responses come delayed, the Q is perfectly within his right to proceed to the next set at the appropriate time. \u00a0We can\u2019t be waiting around for you to figure out what number comes after 5. Don\u2019t try to hijack the cadence and slow up the Q! What is this, amateur hour? \u00a0#PickUpthePaceSally<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The mumble chatter started quite strong this morning. \u00a0Palin, especially, had a hard keeping his trap shut. There\u2019s one in every crowd.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">As we climbed higher up the mountain today, the MC noticeably decreased. \u00a0Must have been the oxygen depletion at that altitude.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Van Gogh proved how manly he was by carrying his rock around the circle. \u00a0And this should not surprise anyone that he often finished his exercises first. \u00a0But let\u2019s be honest, his form is kind of lacking, right?<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ink Spot very emphatically denied the buddy carry ride around the circle from Palin, then proceeded to run by him.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ziggy is going to finish sets 9 and 10 when he gets home.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Can we get an age test on Ink Spot? \u00a0Maybe if we cut him open, we can count the rings? \u00a0There is no way that dude is a double respect. No freaking way. \u00a0He was smoking the rest of the PAX today. I can\u2019t even say that I wish I\u2019ll be able to do that when I\u2019m his age. \u00a0All I can say is that I wish I\u2019ll be able to do that when I\u2019m 20 years YOUNGER than where he is now!!!! <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Rust Bucket is definitely going to have some truck envy when he sees the beauty that Palin is driving.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">#QFail on last night\u2019s preblast tweet. \u00a0YHC mistakenly tagged some dude named @wobegon, instead of @wobegon_f3. \u00a0Oops. In my defense, the rhyme worked.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center\"><b>Announcements:<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Palin is going to strategically bury $100 bills around the Impossible Situation AO. \u00a0In four months, he\u2019s going to come into a rather large sum of money. Perhaps he should think about a new paint job for that sweet truck of his.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">#QFail: We went almost 2 minutes over time this morning. \u00a0Van Gogh will refund those two minutes at #UrbanAssault tomorrow.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Rumors abound about Ultimate Frisburpee on Saturday at I.S. \u00a0Ask Palin about the 100 briefcases and uh, the uh, future duchesses. \u00a0This backblast is going on the public interwebs so I\u2019m going to censor my commentary at this point and let Palin explain in person.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Shmedfest. \u00a0August 25.<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/f3.mudgear.com\/products\/f3-winston-salem-dashstrong-pre-order?variant=52037198611\"><span style=\"font-weight: 400\">Order F3 Winston-Salem Shirts<\/span><\/a><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Hanes Park workouts are changing their launch locations to Meadowlark Elementary School. \u00a0Oops, I mean Brunson Elementary School. On a related note, Mayhem &#8211; the Premier Wednesday Workout &#8211; is not changing its launch location.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Those struggling with addiction.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ziggy\u2019s air conditioning.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Dearest Wobegon, the damn mountain goat stole the keys. \u00a0Hope you have an extra set.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Title: The Sherpa Date: The 21st of June in the year 2018 Weather: 73\u00b0, 89% humidity, clear skies Q: Zima PAX:\u00a0Wobegon, Van Gogh, Ziggy Stardust, Palin (WB, although he can\u2019t remember his age correctly), Ink Spot (WD), Zima (QIC) An Ode to the Rock Quarry At TRQ, short running is a parameter. In an email, [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,85],"tags":[],"class_list":["post-5352","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Zima","date":"6\/21\/18","pax":"Wobegon, Van Gogh, Ziggy Stardust, Palin (WB, although he can\u2019t remember his age correctly), Ink Spot (WD), Zima (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5352","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5352"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5352\/revisions"}],"predecessor-version":[{"id":5361,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5352\/revisions\/5361"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5352"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5352"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5352"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}