{"id":6439,"date":"2018-09-26T10:00:09","date_gmt":"2018-09-26T14:00:09","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6439"},"modified":"2018-09-26T10:03:21","modified_gmt":"2018-09-26T14:03:21","slug":"carry-on-amrap","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/carry-on-amrap\/","title":{"rendered":"Carry On AMRAP"},"content":{"rendered":"<h2 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><b>Carry On AMRAP<\/b><\/span><\/h2>\n<p><b>QIC<\/b><span style=\"font-weight: 400;\">: Van Gogh<\/span><\/p>\n<p><b>Date<\/b><span style=\"font-weight: 400;\">: 09\/25\/2018<\/span><\/p>\n<p><b>PAX<\/b><span style=\"font-weight: 400;\">: Rescue Annie, Whirly, Boomerang, Shake-n-bake, Vegemite, Ziggy Stardust (WD), Van Gogh (QIC, WB)<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">YHC has a few Obstacle Course Races coming up, and thought it might be fun to mix in some heavy carries (which are often an obstacle). YHC also wanted to mix in some AMRAP, so why not use one to pace the other?! Makes for a great non-running beatdown, plus it\u2019s easy enough to Q! Better not forget the music though\u2026.<\/span><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<p><strong>#TeachersPets<\/strong><\/p>\n<ul>\n<li>8.2mi Route: <a href=\"https:\/\/www.mapmyrun.com\/routes\/view\/2258618932\">https:\/\/t.co\/uf0aSQfIE6<\/a><\/li>\n<li>YHC enjoyed the company of @RoadApple and @Moonlight for an EC run this AM. Always enjoy the company of these men!!<\/li>\n<\/ul>\n<p><b>Warm-o-rama <\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whirly w\/a Clap x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ISTx 15 IC<\/span><\/li>\n<\/ul>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carry Circuit &#8211; Each station is AMRAP except #10<\/span><\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Curls<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Side Pulls<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Curb Dips<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Curls<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Hammers<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carolina Drydocks<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bucket Carry \/ Farmers Carry<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hug a 60lb 5 gallon bucket, walk to the end of the parking lot, 50 yards(?), and back<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold a 50lb and 55lb kettlebell, walk to the end of the parking lot, 50 yards(?), and back<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX rotate after completion<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Repeato til approximate time is up!<\/li>\n<\/ul>\n<p><b>Merry Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBCs x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Penguin Crunch x 15 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for the coast<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Upcoming OCR opportunities, see Palin (3 miler), Huckleberry (5 miler), YHC (Ultra)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out giving thanks for the ability to post, asking for guidance and wisdom, and peace and protection for those on the coast<\/span><\/li>\n<\/ul>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Almost a Q fail at the beginning explaining what we were going to do with the PAX<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Originally the PAX thought each exercise was to be done at each station, so <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pizza box cardboard saved the day, YHC almost forgot them<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Definitely not on @Goofy\u2019s level of cardboard though\u2026<\/span><\/li>\n<li>@SourMash was absent, despite @Sassy and YHCs best attempts to get him to post!<\/li>\n<li>The Site Q, @SgtSchultz was also missed, who was either out of town, or just got back&#8230; the word &#8220;been&#8221; he used confused YHC.<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC provided tunes, not a whole lot of MC was heard<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Did get to talk to @Shake-N-Bake a good bit, found out he actually works in the same building as me!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nice to meet @RescueAnnie, who is one tough dude<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Two #WeFoCo workouts in a row seeing @Vegemite\u2026 I repeat again, get this guy to Q!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">By far the most interesting thing to occur that morning was @Whirly doing Warm-o-rama, getting through his carries at Station 10, and then running to his car and saying he was going to Bojangles\u2026 when you gotta go you gotta go\u2026 I\u2019ll assume it was for one of their awesome Biscuits though!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Whirly came back just as we completed round 1, and we had him go right back to station 10 for more carries!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Boomerang was the first to leave the curb for the picnic tables to do dips\u2026 YHC wondered when that would happen. Short, pulse dips can be effective for a burn, but are also a bit uncomfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@ZiggyStardust has been working through some lung related issues the past few months and was excited at the prospect of trying out his new inhaler this morning, though I don\u2019t know if he needed it though, he was looking strong this AM!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">We got through two laps of our workout this AM. If this format is used again, YHC will have two carry stations, to ensure a watch doesn\u2019t need to be used to rotate if short of 10. 90-120s made for an approximate rotation.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Good work this morning, some heavy carries are a good workout for the core and grip, and not something we do too often\u2026 hope you enjoyed it as much as YHC!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">VG<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Carry On AMRAP QIC: Van Gogh Date: 09\/25\/2018 PAX: Rescue Annie, Whirly, Boomerang, Shake-n-bake, Vegemite, Ziggy Stardust (WD), Van Gogh (QIC, WB) &nbsp; YHC has a few Obstacle Course Races coming up, and thought it might be fun to mix in some heavy carries (which are often an obstacle). YHC also wanted to mix in [&hellip;]<\/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":[80],"tags":[],"class_list":["post-6439","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Van Gogh","date":"09\/25\/2018","pax":"Rescue Annie, Whirly, Boomerang, Shake-n-bake, Vegemite, Ziggy Stardust (WD), Van Gogh (QIC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6439","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=6439"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6439\/revisions"}],"predecessor-version":[{"id":6441,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6439\/revisions\/6441"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6439"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}