{"id":6005,"date":"2018-08-17T10:34:47","date_gmt":"2018-08-17T14:34:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6005"},"modified":"2018-08-17T10:34:47","modified_gmt":"2018-08-17T14:34:47","slug":"just-great-now-im-all-wet","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/08\/just-great-now-im-all-wet\/","title":{"rendered":"Just Great, Now I&#8217;m All Wet"},"content":{"rendered":"<h4><span style=\"font-weight: 400\">Title: Just Great, Now I\u2019m All Wet<\/span><\/h4>\n<h4><span style=\"font-weight: 400\">Date: August 16, 2018<\/span><\/h4>\n<h4><span style=\"font-weight: 400\">Q: Zima<\/span><\/h4>\n<h4><span style=\"font-weight: 400\">PAX: Fingers, Van Gogh, Litterbox (WB), Sgt. Schultz, Huckleberry, Thistle (Workout Grandpa), Zima (QIC)<\/span><\/h4>\n<hr \/>\n<h4><\/h4>\n<p>&nbsp;<\/p>\n<h5><b>Warm-o-rama.<\/b><\/h5>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I have no idea. \u00a0I don\u2019t remember. \u00a0We probably did SSH and other stuff.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h5><b>Beatdown.<\/b><\/h5>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Think of a hub-and-spoke style workout. \u00a0The hub was the shovel flag in the center of the field. \u00a0The spokes were six stations, A-F, placed at the 4 corners of the field as well as the center of the long sides. \u00a0Each station had 3 exercises. The plan was to do Exercise 1 at Station A, then run to the center to do <\/span><b>5 burpees<\/b><span style=\"font-weight: 400\">, then run to Station B, do Exercise 1, run to the center and do 5 burpees, and so on. \u00a0After Station F, <\/span><b>run a lap around the track<\/b><span style=\"font-weight: 400\"> and then repeat the whole workout with the second exercise at each station. \u00a0All exercises were to be done 30 times. <\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Station A<\/span><\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dips<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">CDDs<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Arm Destroyers<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Station B<\/span><\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Hand Release Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Wide Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ranger Merkins<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Station C<\/span><\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Elbow Spider Planks<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pickle Pounders<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Low Dollies<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Station D<\/span><\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Deep Lunges<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Step Ups<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Station E<\/span><\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Regular Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mike Tysons<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Crucible Merkins<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Station F<\/span><\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">WWIIs<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">WWI &#8211; LBCs<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heels to Heaven<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h5><b>Mary.<\/b><\/h5>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ain\u2019t nobody got time for that.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h5><b>Today\u2019s Q\u2019s Random Musings:<\/b><\/h5>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fingers is truly an expert at giving blessings during COT, maybe the best in the DashPAX. \u00a0It\u2019s always a pleasure when he offers to \u201ctake us out\u201d. The day just starts off right.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The group almost finished 3 circuits. \u00a0Most people were either on Step Ups or Crucible Merkins when we ran out of time. \u00a0If we had skipped the silly WOR, we could have done it!!<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Major #Qfail on the field conditions. \u00a0While the air temperature was almost pleasant, the morning dew quickly saturated the PAX and the freshly cut blades of grass just added to the misery. \u00a0YHC\u2019s first shower was from the garden hose before even entering the house.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Any thought of staying remotely dry was immediately dispelled upon starting the second exercise &#8211; hand release merkins. \u00a0#CrowdPleaser<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I am somewhat confused about the general lack of mumblechatter. \u00a0Either I am just so attuned to it now, that I don\u2019t notice it anymore\/ignore it or the PAX didn\u2019t bring their A-game. \u00a0Granted, there was the obligatory, \u201cjust don\u2019t look at him\u201d during WOR, but come on, let\u2019s get some new material.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I\u2019ve said it before and I\u2019ll say it again&#8230; \u00a0WIB is the toughest workout in the Dash. If you want a \u201csufficient\u201d way to start your morning, come to WIB. \u00a0It\u2019s where the Elites hang out (and let YHC tag along sometimes). These guys just pushed and pushed and pushed today. \u00a0There was no quit in any of them, no matter what the Q threw at them.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">For the most part, the PAX stayed together this morning. \u00a0Each time one or two people would get ahead, the others would quickly catch up and regroup. \u00a0The juxtaposition of different strengths was fun to witness. Some were better at merkins, some at burpees, some at squats, some at running, etc. \u00a0But in the end, everyone evened out. It was fascinating to watch the Sarge pound out those merkins (he\u2019s obviously had some practice) or Huck effortlessly flying through the burpees or Litterbox smoothly galloping around the track or VG (well, he\u2019s good at everything) or Fingers refusing to let us skip any sets of burpees or Thistle somehow running his mouth the entire time (see comment above about ignoring the MC).<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Second #Qfail was not bringing music, but Fingers had my back.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">For future reference, 30 reps of each of those exercises might be a bit excessive.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h5><b>Announcements:<\/b><\/h5>\n<ul>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/app.mobilecause.com\/f\/1tcs\/n\"><span style=\"font-weight: 400\">Shmedfest<\/span><\/a><span style=\"font-weight: 400\"> is August 25. \u00a0See Fingers for a completely clear explanation of the Saturday workouts.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fingers band is playing at 5:05 at Shmedfest.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Obstacle Course Racing Opportunities:<\/span>\n<ul>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/register.ruggedmaniac.com\/team-page\/northcarolina2\/F3DashPax\"><span style=\"font-weight: 400\">Rugged Maniac<\/span><\/a><span style=\"font-weight: 400\"> (Palin)<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/www.greenberetchallenge.com\/schedule\/\"><span style=\"font-weight: 400\">Green Beret Challenge<\/span><\/a><span style=\"font-weight: 400\"> (Huckleberry)<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/www.spartan.com\/en\/race\/detail\/3862\/overview?filter=ultra%20%E2%80%A6\"><span style=\"font-weight: 400\">Spartan Ultra Beast<\/span><\/a><span style=\"font-weight: 400\"> (Van Gogh)<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">See Van Gogh for information about the Sexual Chocolate release next Friday.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h5><b>Prayers:<\/b><\/h5>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Schultzy\u2019s Father-in-Law and the rest of the family<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The Otto family<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Those involved in the Catholic Church scandal<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Thanks for letting me borrow the keys, Thistle.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Title: Just Great, Now I\u2019m All Wet Date: August 16, 2018 Q: Zima PAX: Fingers, Van Gogh, Litterbox (WB), Sgt. Schultz, Huckleberry, Thistle (Workout Grandpa), Zima (QIC) &nbsp; Warm-o-rama. I have no idea. \u00a0I don\u2019t remember. \u00a0We probably did SSH and other stuff. &nbsp; Beatdown. &nbsp; Think of a hub-and-spoke style workout. \u00a0The hub was [&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":[84],"tags":[],"class_list":["post-6005","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Zima","date":"8\/16\/18","pax":"Fingers, Van Gogh, Litterbox (WB), Sgt. Schultz, Huckleberry, Thistle (Workout Grandpa), Zima (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6005","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=6005"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6005\/revisions"}],"predecessor-version":[{"id":6010,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6005\/revisions\/6010"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6005"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6005"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6005"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}