{"id":5460,"date":"2018-07-02T10:42:12","date_gmt":"2018-07-02T14:42:12","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5460"},"modified":"2018-07-02T10:42:12","modified_gmt":"2018-07-02T14:42:12","slug":"old-school","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/07\/old-school\/","title":{"rendered":"Old School"},"content":{"rendered":"<p><strong>Date:\u00a0<\/strong> July 2, 2018<\/p>\n<p><strong>Pax<\/strong> (Does YHC still need to repeat the pax list in the body of the BB?):\u00a0 Sgt Schultz, Drama Queen (WD), Beast Lite, 60 Minutes, $50 (WB), Starfish (QIC)<\/p>\n<p>When YHC pulled into the Jerry Long YMCA, there were a ton of cars at our usual spot.\u00a0 But not many pax.\u00a0 @SgtSchulz wondered if he missed it or was here on the wrong day.\u00a0 @$50 was confused by the rerouted entrance into the Y.\u00a0 @DramaQueen and @BeastLite were playing Words with Friends in their cars.\u00a0 @60Minutes showed up expecting only 45.\u00a0 The vehicles of @BlueJacket, @SourMash and @MHarden were there but no signs of the #WeFoCoRunningClub anywhere.<\/p>\n<p>At 0530, we got after it and it went something like this:<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>IW x7 IC<\/li>\n<li>2 Burpees OYO<\/li>\n<li>SSH x18 IC<\/li>\n<li>Abe Vigoda (Sal Tessio not Fish aka Old Man but not &#8220;That&#8221; Old) x7 IC<\/li>\n<li>2 Burpees OYO<\/li>\n<li>Hillbillies x18 IC<\/li>\n<li>Whirly&#8217;s Got The Clap x7 IC<\/li>\n<li>2 Burpees OYO<\/li>\n<li>Copperhead Squats x18 IC<\/li>\n<\/ul>\n<p>Mosey to shelter<\/p>\n<p><strong>7\/2\/18<\/strong><\/p>\n<p>At shelter:\u00a0 7 Irkins IC, 2 Burpees OYO, 9 Right Leg Step Ups IC, 9 Left Leg Step Ups IC<\/p>\n<p>Mosey to NW corner of lower field:\u00a0 7 Merkins IC, 2 Pullups OYO, 18 Squats IC<\/p>\n<p>Mosey to SW corner:\u00a0 7 Wide Merkins IC, 2 Burpees OYO, 18 Alternating Lunges IC<\/p>\n<p>Mosey to SE corner:\u00a0 7 Stagger Right Merkins IC, 2 Pullups OYO, 18 Alternating Side Lunges IC<\/p>\n<p>Mosey to NE corner:\u00a0 7 Stagger Left Merkins IC, 2 Burpees OYO, 18 Overhead Claps IC<\/p>\n<p><strong>Old School Partner Work<\/strong><\/p>\n<p>Partner up.\u00a0 Wheelbarrow ~40 yards.\u00a0 Flapjack.\u00a0 Wheelbarrow ~40 yards.<\/p>\n<p>Partner Pull ~40 yards.\u00a0 Flapjack.\u00a0 Partner Pull ~40 yards.<\/p>\n<p>Partner Push ~40 yards.\u00a0 Flapjack.\u00a0 Partner Push ~40 yards.<\/p>\n<p>Bear Crawl ~40 yards.\u00a0 Crab Walk\/Lunge Walk ~40 yards.<\/p>\n<p><strong>Old School Teamwork<\/strong><\/p>\n<p><em>Cackalacky Choo-Choo<\/em><\/p>\n<p>Line up shoulder-to-shoulder in plank and spread 3 yards between each pax.\u00a0 Pax in back bunny hops over the planking pax legs and assumes the plank position at the front of the line.\u00a0 Rinse and repeato until each pax have completed 3 trips.<\/p>\n<p><em>Tunnel of Love<\/em><\/p>\n<p>Line up shoulder-to-shoulder in pike.\u00a0 Pax in back army crawls through the piking pax tunnel and assumes the pike position at the front of the line.\u00a0 Rinse and repeato until each pax have tunneled 3x.<\/p>\n<p>Mosey to Mongoose Mountain (TM)<\/p>\n<p><strong>Jacob&#8217;s Ladder<\/strong><\/p>\n<p>Run up the hill.\u00a0 6 Donkey Kicks OYO.\u00a0 Run down the hill.\u00a0 1 WWII Situp OYO.<\/p>\n<p>Run up the hill.\u00a0 5 Donkey Kicks OYO.\u00a0 Run down the hill.\u00a0 2 WWII Situps OYO.<\/p>\n<p>Run up the hill.\u00a0 4 Donkey Kicks OYO.\u00a0 Run down the hill.\u00a0 3 WWII Situps OYO.<\/p>\n<p>Run up the hill.\u00a0 3 Donkey Kicks OYO.\u00a0 Run down the hill.\u00a0 4 WWII Situps OYO.<\/p>\n<p>Run up the hill.\u00a0 2 Donkey Kicks OYO.\u00a0 Run down the hill.\u00a0 5 WWII Situps OYO.<\/p>\n<p>Run up the hill.\u00a0 1 Donkey Kick OYO.\u00a0 Run down the hill.\u00a0 6 WWII Situps OYO.<\/p>\n<p>Plank for the six.<\/p>\n<p>Mosey to wall.<\/p>\n<p><strong>People&#8217;s Donkey Balls<\/strong><\/p>\n<p>People&#8217;s Chair OYO and then Jack Reachers x18 IC.<\/p>\n<p>7 Donkey Kicks OYO.<\/p>\n<p>2ish minutes of BTTW.<\/p>\n<p>Mosey to VSF.<\/p>\n<p><strong>3ish MOM<\/strong><\/p>\n<p>LBCs x18 IC<\/p>\n<p>Low Dolly x18 IC<\/p>\n<p>Rosalita x18 IC<\/p>\n<p>2 Burpees OYO.<\/p>\n<p><strong>COT\/BOM:\u00a0\u00a0<\/strong>YHC took us out.<\/p>\n<p><strong>FIN.<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>The pax were warned via the twitterverse last night:\u00a0 Old School beatdown.\u00a0 0.91 miles of running and a truckload of body weight bootcamp exercises.\u00a0 It had been a while since YHC had rolled around in the wet grass and gotten dirty, so figured we go old school and do just that today.<\/p>\n<p>The pax never quite figured out the 7\/2\/18 &#8220;theme&#8221;.\u00a0 No need for a theme though when you are going old school.<\/p>\n<p>Cobains for forgetting the required element of a #VillageIdiocy gathering:\u00a0 the pax selfie.\u00a0 But since we were going old school, no selfies.<\/p>\n<p>It was stiflingly and swelteringly humid and hot this morning, adding to the fun and misery.\u00a0 @BeastLite mentioned after the Jacob&#8217;s Ladder that in his mind he might actually be in Greensboro&#8230;hallucinating based upon YHC&#8217;s choice of attire this morning.<\/p>\n<p>First time working out with @$50&#8230;.strong work for a #HateHate to come out so early in the morning.\u00a0 @DramaQueen got confused and thought it was the first time he&#8217;d worked out with @$50, but then remembered that he was actually the one who named @$50.\u00a0 #SeniorMoment.<\/p>\n<p>@60Minutes works with @Mongoose.\u00a0 #TAP.<\/p>\n<p>@SgtSchultz didn&#8217;t get lost.\u00a0 #Tclaps.<\/p>\n<p>@Harden likes running so much now that he doesn&#8217;t hang with us bootcampers anymore.<\/p>\n<p>Enjoyed the #2ndF #Coffeeteria at #BreakfastTime with @BeastLite.<\/p>\n<p>See you in the gloom and at the convergence on Wednesday at Brunson Elementary to celebrate 242 years of freedom.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Date:\u00a0 July 2, 2018 Pax (Does YHC still need to repeat the pax list in the body of the BB?):\u00a0 Sgt Schultz, Drama Queen (WD), Beast Lite, 60 Minutes, $50 (WB), Starfish (QIC) When YHC pulled into the Jerry Long YMCA, there were a ton of cars at our usual spot.\u00a0 But not many pax.\u00a0 [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,77,116],"tags":[],"class_list":["post-5460","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy","category-wefoco"],"acf":{"q":"Starfish","date":"07\/02\/2018","pax":"Sgt Schultz, Drama Queen (WD), Beast Lite, 60 Minutes, $50 (WB), 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