{"id":5735,"date":"2018-07-25T14:50:59","date_gmt":"2018-07-25T18:50:59","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5735"},"modified":"2018-07-25T14:50:59","modified_gmt":"2018-07-25T18:50:59","slug":"a-rocky-substiq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/07\/a-rocky-substiq\/","title":{"rendered":"A Rocky SubstiQ"},"content":{"rendered":"

A Rocky SubstiQ<\/b><\/h2>\n

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

Date<\/b>: 07\/25\/2018<\/span><\/p>\n

PAX<\/b>: Code Red, Red Eye, Splash, Lemming, Pony Express,Spamalot, Lite Brite (WD), Root Canal, Cherry Pie, Litterbox (WB), Huckleberry, Offsides, Zima, Van Gogh (QIC)<\/span><\/p>\n

 <\/p>\n

\n

 <\/p>\n

YHC is always ready and willing to help out a Site Q should a last minute substitute be needed. During CoT at #Flatline yesterday, @Zima said he was looking for a last minute sub at #Mayhem. YHC offered to help if he should need it, \u201cjust let me know,\u201d I said, \u201cI\u2019ll see if I get any other replies,\u201d he said. So around 5pm, he begrudgingly said I could have it. F3 is all about invigorating leadership in the community, so in an ideal world, finding a substiQ shouldn\u2019t be that hard. I\u2019d like to think it was it due to @Zima\u2019s distaste for Twitter? Or perhaps his emails are getting filtered out? Not to mention I saw nothing on Slack… Whatever the reason may be, YHC set a goal to ensure the #Mayhem regulars would be more willing to step up next time \ud83d\ude09<\/span><\/p>\n

The rain definitely posed an obstacle, so YHC planned to take advantage of the rock pile and keep us on asphalt. Knowing that my previous Q\u2019s had received complaints of lack of running or not enough leg work, mostly from @Mongoose (but what else is knew), a plan was set in place. It\u2019s a good thing too, because @Zima would report that the lower field was completely flooded before we started! <\/span><\/p>\n

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

    \n
  • IST x 15 IC<\/span><\/li>\n
  • SSH x 15 IC<\/span><\/li>\n
  • Toy Soldiers x 50 IC<\/span><\/li>\n
  • Whirly Has The Clap x 15 IC<\/span><\/li>\n
  • Merkins x 10 IC<\/span><\/li>\n<\/ul>\n

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

      \n
    • Mosey to Rock Pile<\/span>\n
        \n
      • Select a Large rock<\/span><\/li>\n
      • Carry to Middle school (and well lit) parking lot<\/span><\/li>\n<\/ul>\n<\/li>\n
      • Rock Crawl<\/span>\n
          \n
        • Bear Crawl while pushing rock (alternating arms) to island <\/span><\/li>\n
        • Leave rock, mosey to circle drive<\/span><\/li>\n
        • At sidewalk, Monkey Humpers x 10, 20, 30, 40 OYO<\/span><\/li>\n
        • Mosey down main road, to parking lot entrance, back to rock.<\/span><\/li>\n
        • Repeato x 4 total (turn back to start for rounds 3 & 4)<\/span><\/li>\n<\/ul>\n<\/li>\n
        • Lunge Rock<\/span>\n
            \n
          • Lunge walk while hugging rock to each island<\/span><\/li>\n
          • Mosey to circle drive <\/span><\/li>\n
          • At sidewalk, Hand Release Merkins x 40, 30, 20, 10 OYO<\/span><\/li>\n
          • Mosey down main road, to parking lot entrance, back to rock.<\/span><\/li>\n
          • Repeato x 4 total (turn back to start for rounds 3 & 4)<\/span><\/li>\n<\/ul>\n<\/li>\n
          • Bonus<\/span>\n
              \n
            • Rock Crawl from bottom of lot, up to gate<\/span><\/li>\n
            • Lunge Rock from gate to rock pile<\/span><\/li>\n<\/ul>\n<\/li>\n
            • Return rocks<\/span><\/li>\n
            • Fin!<\/span><\/li>\n<\/ul>\n

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

                \n
              • Penguin Crunch x 20 IC<\/span><\/li>\n
              • WWII x 20 IC<\/span><\/li>\n
              • American Hammers x 20 IC<\/span><\/li>\n
              • The Thistle (timed plank with 1 – 4 merkins)<\/span><\/li>\n<\/ul>\n

                 <\/p>\n

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

                 <\/p>\n

                \n

                 <\/p>\n

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

                  \n
                • Prayers for Senor Froggy<\/span><\/li>\n
                • Schmedfest!<\/span><\/li>\n
                • Touch-Me-Not\u2019s new baby<\/span><\/li>\n
                • YHC took us out giving thanks, lifting up prayers, and asking that God\u2019s light shine and help us see the way.<\/span><\/li>\n<\/ul>\n

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

                    \n
                  • Strong crew this morning, there was much MC from the get go!<\/span><\/li>\n
                  • Workout stats: 100 Monkey Humpers, 100 Hand Release Merkins, 1.75 miles, 500ft Rock Crawl and 500ft of Lunge Rock.<\/span><\/li>\n
                  • @Spamalot was curious about my Preblast tweet, saying it indicated there were broadcasted requests for a #SubstiQ, which he never saw. Ask @Zima???<\/span><\/li>\n
                  • @PonyExpress and a few others commented on how many #ToySoldiers they did yesterday at #Parliament. Evidently it was ~500?? Good job, @SgtShultz!<\/span><\/li>\n
                  • Some of the PAX noted that it\u2019s hard to cheat at #RockCrawls\u2026 I think so as well. Coincidence? I think not!<\/span><\/li>\n
                  • @Huckleberry brought his #BearCrawl speed to the #RockCrawl, and was out front for most of the first 4 legs<\/span><\/li>\n
                  • @Litterbox managed to dig up a boulder that was so large I witness him literally getting pushed backwards by his rock in attempts to move it! YHC used it by accident one round, and did not make that mistake again!<\/span><\/li>\n
                  • @CherryPie cannot be slowed down by Lunge Rocks, he was leading the entire latter half.<\/span><\/li>\n
                  • The PAX wisely chose to decrease our HRM count\u2026 to which I replied that I might have had to Omaha to less than 40 if we\u2019d have gone up!<\/span><\/li>\n
                  • @Splash knows be better though, asking \u201cWhen do you ever Omaha things easier?\u201d Touch\u00e8….<\/span><\/li>\n
                  • @Offsides said he was not disappointed this morning. I guarantee he at least got what he paid for!<\/span><\/li>\n
                  • @Lemming got after it this morning, beating everyone back to the Rock Pile from our bonus round. #TClaps!<\/span><\/li>\n
                  • Nice to meet @CodeRed this AM, who was conveniently wearing a red shirt! How convenient!<\/span><\/li>\n
                  • Kudos to @RootCanal who went running on the flooded green way at 7:30 with a friend this morning<\/span><\/li>\n
                  • @RedEye was the sole #BrookberryFarms rep this AM\u2026 must have been the storms last night selectively knocking out power.<\/span><\/li>\n
                  • My neighbor @LiteBrite was hoping to pick @Prospector\u2019s brain a bit about a knee issue, but luckily @Offsides was there to give some input!<\/span><\/li>\n
                  • Thanks for the keys, @Zima! I will gladly borrow them again should you ever be in a pinch finding a #SubstiQ! If the regular PAX ever let it come to that…<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                    A Rocky SubstiQ QIC: Van Gogh Date: 07\/25\/2018 PAX: Code Red, Red Eye, Splash, Lemming, Pony Express,Spamalot, Lite Brite (WD), Root Canal, Cherry Pie, Litterbox (WB), Huckleberry, Offsides, Zima, Van Gogh (QIC)     YHC is always ready and willing to help out a Site Q should a last minute substitute be needed. During CoT […]<\/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":[83],"tags":[],"class_list":["post-5735","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Van Gogh","date":"07\/25\/2018","pax":"Code Red, Red Eye, Splash, Lemming, Pony Express, Spamalot, Lite Brite (WD), Root Canal, Cherry Pie, Litterbox (WB), Huckleberry, Offsides, Zima, Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5735","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=5735"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5735\/revisions"}],"predecessor-version":[{"id":5736,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5735\/revisions\/5736"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5735"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5735"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5735"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}