Partner A\/B run trail loop, flip flop, repeato<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\nMary<\/b><\/p>\n\n- American Hammer x 16 IC (YHC)<\/span><\/li>\n
- LBC x 25 IC (Pita)<\/span><\/li>\n
- 6 inch, Hands Up Low Flutter x 20? IC (Zima)<\/span><\/li>\n
- Penguin Crunch x 20? IC (Screech)<\/span><\/li>\n
- Juanita x 20 IC (Greenspan)<\/span><\/li>\n<\/ul>\n
Fin!<\/span><\/p>\n <\/p>\n
\n <\/p>\n
CoT<\/b><\/p>\n\n- @Zima mentioned OCR opportunities:<\/span>\n
\n- Warrior Dash Oct 27, see Palin<\/span><\/li>\n
- Green Beret Challenge Nov 3, see Huckleberry <\/span><\/li>\n
- Spartan Ultra Nov 17, see YHC<\/span><\/li>\n<\/ul>\n<\/li>\n
- @Cheesesteak is looking for Qs!!!<\/span><\/li>\n
- @Cheesesteak also has Q at #IS tomorrow<\/span><\/li>\n
- YHC took us out giving thanks and lifting up any unspoken prayer requests <\/span><\/li>\n<\/ul>\n
NMM<\/b><\/p>\n\n- Strong work this morning, men! Over 2 miles traveled, lots of CSAUP, and good MC!<\/span><\/li>\n
- We all know @Geppetto loved to quiz the PAX on F3 trivia. His first Q he punished the PAX for not know the Mission statement. This, coinciding with a message at church, is why YHC decided to learn it. <\/span><\/li>\n
- There was no punishment today, but the importance of knowing this single sentence was stressed. <\/span><\/li>\n
- Circle Burp was from a @Geppetto Q. YHC has never heard of it before, but five rounds to represent the 5 F3 principles (which were read aloud) worked well!<\/span><\/li>\n
\n- The fifth principle is an important one. YHC is guilty of doing EC runs and calling it an F3 workout… but if it doesn’t end with CoT, it shouldn’t count! All you #TeachersPets and #Nomads keep that in mind! <\/span><\/li>\n<\/ul>\n
- The bear crawl down the stairs was all YHC! It\u2019s a great stairwell, good for the PAX to know about!<\/span><\/li>\n
- DORA was based on two @Geopetto Qs.<\/span>\n
\n- First was a DORA that was too ambitious, with 4x4s (Burpees with 4 merkins and 4 Min Braun Climbers) x 100 that was modified to 50.<\/span><\/li>\n
- The Iron Lotus, which was part of a Co-Q beatdown where Geppetto used his \u201cfavorite\u201d (at the time) exercise, Clurpees. So those were subbed in.<\/span><\/li>\n
- The Monkey Humpers and Freddy Mercs were all him.<\/span><\/li>\n<\/ul>\n
- The location of Long Branch trail was based on the fact that Geppetto led us there from the old AO location, introducing the PAX to that locale.<\/span><\/li>\n
- Lots of PAX just called me @Geppetto this AM, used his name in vein, or suggested we do a single Clurpee instead. Where\u2019s the fun in that!?<\/span><\/li>\n
- @Bulldog saw me holding my wienke upon arriving today and said a few expletives (no 4 letter words), but he was kicking some arse this AM.<\/span><\/li>\n
- Great to talk to @Screech a bit this AM, us Computer guys gotta stick together!<\/span><\/li>\n
- Always a pleasure to partner with @RootCanal! #Respect<\/span><\/li>\n
- @Zima seemed mad at @Pita for his leg heavy beatdown at #Mayhem! At least the WF game did y get spoiled, then he\u2019d have been really mad!<\/span><\/li>\n
- @Grenspan is now a certified F3 elite in my book. Dude is pushing the pace, has great form, good cadence, AND he knows the Mission statement!<\/span><\/li>\n
- @Hedwig is back and it\u2019s great to see him again! He was the first to jump in the Bear Crawl downstairs, without Hesitation, AND a smile on his face!<\/span><\/li>\n
- @Cheesesteak, the new #UA Site Q is a node PAX for form. Seriously YHC thought he was going to pull something just watching those Freddy Mercs!<\/span><\/li>\n
- @TPS is ready for some Qs! Y\u2019all need to sign him up, or I\u2019ll try to work on getting him to Volunteer. You\u2019re putting in great work, sir!<\/span><\/li>\n
- In all, the PAX agreed that the Dash was better off having such an ambitious guy like @Geppetto in our midst, and we all wish him the best in Charlotte!<\/span><\/li>\n<\/ul>\n
Thanks for the keys one last time, @Geppetto! You left the AO in good hands with @Cheesesteak! Hope to join you in the Gloom again soon!<\/span><\/p>\nVan Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"Geppetto Tribute QIC: Van Gogh Date: 08\/31\/2018 PAX: Hedwig (WB), Root Canal (WD),\u00a0Bulldog TPS, Zima, Cheesesteak, Greenspan, Screech, Pita, Van Gogh (QIC) Geppetto asked YHC to Q a few weeks ago before he moved down to Charlotte to pursue his dream. We all know him as an ambitious PAX, who hightailed it into […]<\/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-6135","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Van Gogh","date":"08\/31\/2018","pax":"Hedwig (WB), Root Canal (WD),\u00a0Bulldog TPS, Zima, Cheesesteak, Greenspan, Screech, Pita, Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6135","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=6135"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6135\/revisions"}],"predecessor-version":[{"id":6140,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6135\/revisions\/6140"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6135"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6135"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6135"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}