{"id":5404,"date":"2018-06-27T09:52:09","date_gmt":"2018-06-27T13:52:09","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5404"},"modified":"2018-06-27T17:11:53","modified_gmt":"2018-06-27T21:11:53","slug":"bedlam-pandemonium-and-maelstrom-mayhem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/06\/bedlam-pandemonium-and-maelstrom-mayhem\/","title":{"rendered":"Bedlam, Pandemonium, and Maelstrom @ #Mayhem!!!"},"content":{"rendered":"<h4><strong>PAX:<\/strong><\/h4>\n<p>Burns (WB), Sour Mash, THE Pony Express, Van Pelt, Lemming, Redeye, Spamalot, Patch, Zima, Burlap (WD), Mongoose, Prospector, Turnover (FNG, fka = Eric Sweet), Schneider, Zuck (QIC)<\/p>\n<p>15 pax posted to #Mayhem despite the warnings of bedlam, maelstrom, pandemonium and things of that nature.\u00a0 These pax were looking for trouble&#8230; and hopefully, they found it.\u00a0 It all went down like this&#8230;<\/p>\n<h4><strong>THAT THANG:<\/strong><\/h4>\n<p><strong><u>Warm-o-Rama:<\/u><\/strong><\/p>\n<ul>\n<li>SSH x 20 IC<\/li>\n<li>Burpees x 3 OYO<\/li>\n<li>Merkins x 10 IC<\/li>\n<li>Burpees x 6 OYO<\/li>\n<li>Imperial Walkers x 12 IC<\/li>\n<li>Burpees x 9 OYO<\/li>\n<li>Peter Parkers x 15 IC<\/li>\n<li>Burpees x 12 OYO<\/li>\n<li>Mountain Climbers x 20 IC (HOLD IT!)<\/li>\n<li>Wide Merkins x 12 IC (HOLD IT!)<\/li>\n<li>Parker Peters x 12 IC<\/li>\n<li><s>Burpees x 10 OYO<\/s><\/li>\n<\/ul>\n<p><em>Mosey to Bus Lot<\/em><\/p>\n<p><strong><u>Dynamic Warm-Up<\/u><\/strong><\/p>\n<ul>\n<li>High Knees (down); Butt-Kickers (back)<\/li>\n<li>Karaoke (down-and-back)<\/li>\n<li>Apollo Creed (down-and-back)<\/li>\n<li>Power Skip (down); Bounds (back)<\/li>\n<li><s>Broad Jump (down); Lunge Walk (back)<\/s><\/li>\n<li>Backpedal (down); Sprint (back)<\/li>\n<\/ul>\n<p><strong><u>Castaneda Court \/ Wall Work<\/u><\/strong><\/p>\n<ul>\n<li>Wall-Sits w\/ Jack-Reachers x 20 IC\n<ul>\n<li>Plank &gt; Mountain Climbers x 15 IC<\/li>\n<\/ul>\n<\/li>\n<li>Donkey Kicks w\/ Jump x 15 OYO\n<ul>\n<li>Plank &gt; Mountain Climbers x 15 IC<\/li>\n<\/ul>\n<\/li>\n<li>Rebound Drills x 30 OYO\n<ul>\n<li>Plank &gt; Mountain Climbers x 15 IC<\/li>\n<\/ul>\n<\/li>\n<li>Mike Tysons x 15 OYO\n<ul>\n<li>Plank &gt; Mountain Climbers x 15 IC<\/li>\n<\/ul>\n<\/li>\n<li>Wall Sprints x 15 IC\n<ul>\n<li>Plank &gt; Mountain Climbers<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong><u>Curb Your Enthusiasm<\/u><\/strong><\/p>\n<ul>\n<li>Wheel o&#8217; Merkin!!! (all IC)<\/li>\n<li>Rocky Balboa\/Fast Feet (IC)<\/li>\n<\/ul>\n<p><em>Mosey to Pavilion<\/em><\/p>\n<p><strong><u>Bench Work <\/u><\/strong>(all IC unless designated as OYO)<\/p>\n<ul>\n<li>Dips x 15<\/li>\n<li>Leg Press (R) x 10<\/li>\n<li>Leg Press (L) x 10<\/li>\n<li>Irkins x 12<\/li>\n<li>Box Jumps x 15 (OYO)<\/li>\n<li>Derkins x 8<\/li>\n<li>Lunge\/Split-Squats (R) x 10<\/li>\n<li>Lunge\/Split-Squats (L) x 10<\/li>\n<li>Inverted Peter Parkers x 10<\/li>\n<li>Dips x 15<\/li>\n<\/ul>\n<p><em>Mosey to Parking Lot for&#8230;<\/em><\/p>\n<ul>\n<li>DB Drills!!!<\/li>\n<\/ul>\n<p><em>Mosey back to Launch Spot for Mary<\/em><\/p>\n<p><strong><u>Mary<\/u><\/strong> (all IC)<\/p>\n<ul>\n<li>One-leg Glute Bridge (R then L) &#8211; each x 10<\/li>\n<li>Donkey Kicks (R then L) &#8211; each x 10<\/li>\n<li>Jane Fondas (R then L) &#8211; each x 10<\/li>\n<li>Alabama A$$ Kickers (R then L) &#8211; each x 10<\/li>\n<li>Plank-o-Rama &#8211; x 10<\/li>\n<li>Plank (10-count)<\/li>\n<\/ul>\n<p><strong><em>Done!<\/em><\/strong><\/p>\n<h4><strong>COT<\/strong><\/h4>\n<p>YHC took the pax out&#8230; giving thanks, and asking for wisdom to be the men He wants us to be&#8230; impacting others and our communities in a positive way&#8230; and shining His light on others.<\/p>\n<h4><strong>NMM<\/strong><\/h4>\n<ul>\n<li>@SourMash made his debut at #Mayhem!\u00a0 I hope it was everything he wanted and more!\u00a0 Come back any time!<\/li>\n<li>The #Mayhem pax were also blessed with the presence of @Patch!\u00a0 He must&#8217;ve thought that since YHC was the Q, it was a running workout.\u00a0 The burpees, early on, reminded him why he loves and misses bootcamp workouts.<\/li>\n<li>YHC learned that YHC is too predictable.\u00a0 Many pax were calling out what exercises would be called during Mary &#8211; before Mary.\u00a0 They were right.\u00a0 Smart pax.<\/li>\n<li>Pax also wondered if YHC camped out in car last night &#8211; assuming that was the only way YHC could&#8217;ve actually made it to the AO early.<\/li>\n<li>It actually has been awhile since YHC posted to #Mayhem.\u00a0 First time posting since the Jamison Park area has been complete, so had to get over there and check it out.<\/li>\n<li>All the pax were getting after it this morning &#8211; even @Mongoose.\n<ul>\n<li>An honor and privilege to lead the pax &#8211; the encouragement they provide is immeasurable.\u00a0 Thanks for the keys, @Zima!<\/li>\n<\/ul>\n<\/li>\n<li>Welcome FNG @Turnover (or @TO) (fka Eric Sweet)!!!\n<ul>\n<li>@Turnover just met @TotalRecall a few weeks ago &#8211; on a singular occasion at some event.\u00a0 @TR, EH&#8217;d him and told him about #Mayhem &#8211; suggesting he&#8217;d meet him there.<\/li>\n<li>@TO showed up, @TR did not.\u00a0 (Foul!\u00a0 or better yet&#8230; #Turnover!)<\/li>\n<li>Also&#8230; @Turnover had actually posted @ F3 Raleigh years ago.\u00a0 Has since moved to WS, and came back to F3&#8230; (part of rationale of name&#8230; Boomerang? nah, already used&#8230; Rebound?\u00a0 that could work, but&#8230; Turnover?\u00a0 yep&#8230; somehow, based on the whole @TR thing&#8230; @Turnover (@TO) just seems to work.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h4><strong>ANNOUNCEMENTS<\/strong><\/h4>\n<ul>\n<li><a href=\"https:\/\/www.f3winstonsalem.com\/f3\/f3ws-dashstrong-gear-pre-order-open-now\/\"><strong>F3 Gear Order<\/strong><\/a> &#8211; <a href=\"https:\/\/www.f3winstonsalem.com\/f3\/f3ws-dashstrong-gear-pre-order-open-now\/\">Pre-Order<\/a> ends this Saturday!<\/li>\n<li><strong>Ultimate Runner<\/strong> &#8211; this weekend&#8230; come support pax running in it!<\/li>\n<li><strong>Shmedfest<\/strong> &#8211; August 25, 2018&#8230; <em>BE THERE!<\/em><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>PAX: Burns (WB), Sour Mash, THE Pony Express, Van Pelt, Lemming, Redeye, Spamalot, Patch, Zima, Burlap (WD), Mongoose, Prospector, Turnover (FNG, fka = Eric Sweet), Schneider, Zuck (QIC) 15 pax posted to #Mayhem despite the warnings of bedlam, maelstrom, pandemonium and things of that nature.\u00a0 These pax were looking for trouble&#8230; and hopefully, they found [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-5404","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Zuckerberg","date":"06\/27\/2018","pax":"Burns (WB), Sour Mash, THE Pony Express, Van Pelt, Lemming, Redeye, Spamalot, Patch, Zima, Burlap (WD), Mongoose, Prospector, FNG = Turnover (fka = Eric Sweet), Schneider, Zuck (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5404","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\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5404"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5404\/revisions"}],"predecessor-version":[{"id":5413,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5404\/revisions\/5413"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5404"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5404"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5404"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}