{"id":5372,"date":"2018-06-22T20:15:06","date_gmt":"2018-06-23T00:15:06","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5372"},"modified":"2018-06-23T12:13:15","modified_gmt":"2018-06-23T16:13:15","slug":"rails-2-trails-2-partners","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/06\/rails-2-trails-2-partners\/","title":{"rendered":"Rails 2 Trails 2 Partners"},"content":{"rendered":"

Rails 2 Trails 2 Partners<\/b><\/h3>\n

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

Date<\/b>: 06\/22\/2018<\/span><\/p>\n

PAX<\/b>: Drip, Fokker, Shakeweight (WB), Bevo, Burns, Gelding, Lemming, Chisel, Snooki, Cheesesteak, Root Canal (WD), Mutton, Lawnboy, Van Gogh (QIC)<\/span><\/p>\n

\n

While at the Wake Forest Datacenter downtown the other day, YHC noticed that the Rails to Trails project, looked complete. It converted an old railway line to a greenway trail, extending Long Branch Trail over 3rd street, behind the Innovation Quarter ending at MLK. Being right next door to the AO, it only seemed appropriate to introduce the PAX to this new territory and have some fun! YHC believes you should never travel new places alone, so partner work only seemed natural!<\/span><\/p>\n

\n

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

    \n
  • SSH x 15 IC<\/span><\/li>\n
  • Toy Soldiers x 15 IC<\/span><\/li>\n
  • Whirly Has The Clap x 8 IC<\/span><\/li>\n
  • IST x 15IC<\/span><\/li>\n
  • Mosey to 4th street<\/span><\/li>\n
  • Kareoka L\/R to 3rd street <\/span><\/li>\n
  • Butt Kickers up to Long Branch<\/span><\/li>\n
  • Walking Arm Swirly Things to 3rd st bridge<\/span><\/li>\n<\/ul>\n

     <\/p>\n

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

      \n
    • Partner Up! All exercises Rotate and Repeatotill destination is reached! (Then plank or Al Gore called til 6 is up.)<\/span>\n
        \n
      • Crab walk across bridge over 3rd<\/span>\n
          \n
        • Partner A crab walk<\/span><\/li>\n
        • Partner B 3 burpees, run to B<\/span><\/li>\n<\/ul>\n<\/li>\n
        • Lunge Walk to 4th street bridge<\/span>\n
            \n
          • Partner A Lunge Walk<\/span><\/li>\n
          • Partner B 4 lunges, run to B<\/span><\/li>\n<\/ul>\n<\/li>\n
          • Broadjump to 5th street<\/span>\n
              \n
            • Partner A broad jump<\/span><\/li>\n
            • Partner B 5 squats, run to B<\/span><\/li>\n<\/ul>\n<\/li>\n
            • Bear crawl to old 6th street pass<\/span>\n
                \n
              • Partner A bear crawl<\/span><\/li>\n
              • Partner B 6 merkins, run to B<\/span><\/li>\n<\/ul>\n<\/li>\n
              • Bear crawl down the stairs to parking lot, and up long handicap ramp<\/span><\/li>\n
              • 1 legged wheel barrow over 7th<\/span>\n
                  \n
                • Partner A wheel barrow 7 steps<\/span><\/li>\n
                • Partner B rotate<\/span><\/li>\n
                • Alternate legs <\/span><\/li>\n<\/ul>\n<\/li>\n
                • Mosey along 7th to Vine<\/span><\/li>\n
                • Partner carry<\/span>\n
                    \n
                  • Rotate at 6th<\/span><\/li>\n
                  • End at 5th<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                    Mary<\/b><\/p>\n

                      \n
                    • Mosey to Wake Downtown Courtyard<\/span><\/li>\n
                    • Mini Mary DORA <\/span>\n
                        \n
                      • Partner A runs to entrance, down handicap ramp.<\/span><\/li>\n
                      • Partner B does the following:<\/span>\n
                          \n
                        • WWII x 50<\/span><\/li>\n
                        • Freddy Merc x 100<\/span><\/li>\n
                        • American Hammer x 150<\/span><\/li>\n<\/ul>\n<\/li>\n
                        • Rotate til complete<\/span><\/li>\n<\/ul>\n<\/li>\n
                        • Mosey to Launch Point<\/span>\n
                            \n
                          • The Thistle, courtesy of @RootCanal<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                             <\/p>\n

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

                            \n

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

                              \n
                            • PAX were exhausted by the end, no prayer requests.<\/span><\/li>\n
                            • It was too easy to find a sweaty guy to touch for our Prayer. #Humid<\/span><\/li>\n
                            • YHC gave thanks for all 3 F\u2019s, and asked for a safe, fun, productive weekend.<\/span><\/li>\n<\/ul>\n

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

                                \n
                              • What a great group this morning, strong work all around, and no complaints?! None that I heard anyway.<\/span><\/li>\n
                              • Hard to gauge distances today, but we did .75 miles worth of various partner crawl work, out of 1.5 miles total (.5 of which we nearly got during Dora).<\/span><\/li>\n
                              • PAX all agree the Rails2Trails effort is cool, it\u2019s a great trail. I highly recommend folks check it out if you haven\u2019t done so. <\/span><\/li>\n
                              • 2 Q fails today. 1st was our launch with crab walk and burpees, the bridge was a little too tight for all of that; YHC did not clearly explain the partner carry from 7th to 5th, at least a lot of PAX seemed confused when YHC moseyed back – #Kobains.<\/span><\/li>\n
                              • Watchout @Hedwig, @Chisel could give you a run for your money in a Bear Crawl race!<\/span><\/li>\n
                              • @Snooki has superb Broadjump form, no surprise. <\/span><\/li>\n
                              • @Cheesesteak put in some extra distance on the One Legged Wheel barrow to get to what he thought was the finish at the start of the 7th street bridge\u2026. Only to be reminded we were going to the end of the bridge by YHC. Great push though!<\/span><\/li>\n
                              • Lot\u2019s of small one on one MC this AM, that YHC missed. Please share in the comments!<\/span><\/li>\n
                              • YHC partnered with @RootCanal, we tend to partner up a lot because we are of similar height\/weight. He\u2019s a true example of a #HIM, who I aspire to be more like. Thanks for the work today, a pleasure as always!<\/span><\/li>\n
                              • @Burns said he expected bear crawls from YHC, but today was a bit ridiculous\u2026 YHC agrees, those one-legged wheel barrows that @Drip introduced us to last week were ridiculous! Blame him\u2026<\/span><\/li>\n
                              • @Bevo thinks #TheThistle is hilarious\u2026 he was laughing out load while attempting it at least.<\/span><\/li>\n
                              • @Mutton was still in top form from his dominant showing at #Flatline earlier this week. #Respect<\/span><\/li>\n
                              • Good to see @Lawnboy is still posting since he started coming just over a month ago! #Happy1MonthAnniversary #ReadyToQ<\/span><\/li>\n
                              • @Lemming seemed the strong silent type this morning, but it was great to see him out. We haven\u2019t crossed paths in a while!<\/span><\/li>\n
                              • @Shakeweight has some killer #FredyMerc form. YHC was hollering to the PAX to ride a big boy bicycle and fully extend those legs during that part of DORA, he need not listen. <\/span><\/li>\n
                              • Great to see @Fokker, YHC and him caught up after CoT and how YHC\u2019s coworker considers the WS Public House the best bar in town. <\/span><\/li>\n<\/ul>\n

                                 <\/p>\n

                                Thanks for the keys, @Geppetto! Wish you were there to enjoy the ride, but no damage was done in your absence! Nothing that can\u2019t be buffed out anyway\u2026.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

                                Rails 2 Trails 2 Partners QIC: Van Gogh Date: 06\/22\/2018 PAX: Drip, Fokker, Shakeweight (WB), Bevo, Burns, Gelding, Lemming, Chisel, Snooki, Cheesesteak, Root Canal (WD), Mutton, Lawnboy, Van Gogh (QIC) While at the Wake Forest Datacenter downtown the other day, YHC noticed that the Rails to Trails project, looked complete. It converted an old railway […]<\/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":[91],"tags":[],"class_list":["post-5372","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Van Gogh","date":"06\/22\/2018","pax":"Drip, Fokker, Shakeweight (WB), Bevo, Burns, Gelding, Lemming, Chisel, Snooki, Cheesesteak, Root Canal (WD), Mutton, Lawnboy, Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5372","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=5372"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5372\/revisions"}],"predecessor-version":[{"id":5377,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5372\/revisions\/5377"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5372"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5372"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5372"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}