{"id":6499,"date":"2018-10-02T12:32:46","date_gmt":"2018-10-02T16:32:46","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6499"},"modified":"2018-10-02T12:32:46","modified_gmt":"2018-10-02T16:32:46","slug":"celebrating-mrs-vangoghs-birthday","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/celebrating-mrs-vangoghs-birthday\/","title":{"rendered":"Celebrating Mrs. VanGogh\u2019s Birthday"},"content":{"rendered":"

Celebrating Mrs. VanGogh’s Birthday<\/b><\/h2>\n

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

Date<\/b>: 10\/02\/2018<\/span><\/p>\n

PAX<\/b>: Spicoli, TPS, Root Canal (WD), Van Gogh (WB, QIC)<\/span><\/p>\n

Today is YHCs 34th birthday, and in honor of her, we set out to push ourselves to the limit with some sufficient exercises. Much of today\u2019s beatdown followed what came yesterday\u2026 which may have been a mistake. But the change of scenery to downtown afforded some modifications<\/span><\/p>\n

 <\/p>\n

\n

 <\/p>\n

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

    \n
  • Mosey to Shady Lane off of 1st Street. <\/span><\/li>\n
  • SSH x 17 IC<\/span><\/li>\n
  • IST x 17 IC<\/span><\/li>\n
  • Copperhead Squats x 17 IC<\/span><\/li>\n<\/ul>\n

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

      \n
    • Quadrophelia<\/span>\n
        \n
      • Reverse run up 1st Street to Brookstown<\/span><\/li>\n
      • Pause for double count Monkey Humpers x 17 IC (34 total)<\/span><\/li>\n
      • Reverse run up 1st Street to Broad<\/span><\/li>\n<\/ul>\n<\/li>\n
      • Jack Reachers x 17 IC<\/span><\/li>\n
      • Mosey to bottom of hill on Second Street<\/span><\/li>\n
      • Quadrophelia<\/span>\n
          \n
        • Reverse run up 2nd Street to plateau<\/span><\/li>\n
        • Pause for Wall Sit x 34s<\/span><\/li>\n
        • Reverse run up 2nd Street to Poplar<\/span><\/li>\n<\/ul>\n<\/li>\n
        • Jack Reachers x 17 IC<\/span><\/li>\n
        • Mosey to Foothills on 4th Street<\/span><\/li>\n
        • Quadrophelia<\/span>\n
            \n
          • Reverse run up 4th street to Poplar<\/span><\/li>\n
          • Low Squats x 17 IC<\/span><\/li>\n
          • Reverse run up Poplar to 5th Street<\/span><\/li>\n<\/ul>\n<\/li>\n
          • Jack Reachers x 17 IC<\/span><\/li>\n
          • Stair work at 1st Baptist Church<\/span>\n
              \n
            • Irkin climb up 17 steps (one irkin per stair)<\/span><\/li>\n
            • Wall sit at the top x 34s<\/span><\/li>\n
            • Derkin climb down 17 stairs<\/span><\/li>\n
            • Squat climb up 17 stairs (full extend leading leg)<\/span><\/li>\n
            • Reset, face other direction squat climb up 17 stairs <\/span><\/li>\n<\/ul>\n<\/li>\n
            • Mosey to lot off Spruce\/Polar<\/span><\/li>\n
            • Bearkin Crawl<\/span>\n
                \n
              • 24 spots<\/span><\/li>\n
              • Bear Crawl the entire length<\/span><\/li>\n
              • Perform a Merkin at each line<\/span><\/li>\n<\/ul>\n<\/li>\n
              • Return Lunge Walk<\/span>\n
                  \n
                • 24 spots<\/span><\/li>\n
                • Lunge Walk the entire length<\/span><\/li>\n
                • Perform a Squat at each line<\/span><\/li>\n<\/ul>\n<\/li>\n
                • Mosey Back<\/span>\n
                    \n
                  • Wall Sit x 34s<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

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

                      \n
                    • LBCs x 34 IC<\/span><\/li>\n
                    • Penguin Crunch x 34 IC<\/span><\/li>\n
                    • American Hammers x 34 IC<\/span><\/li>\n
                    • Plank x 34s<\/span><\/li>\n<\/ul>\n

                      Fin!<\/p>\n

                       <\/p>\n

                      \n

                       <\/p>\n

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

                        \n
                      • Prayer\/Praise: @Thistle is under the weather, and his son gets married in Texas this weekend. <\/span><\/li>\n
                      • @Spicoli gave thanks to F3 for getting him through his divorce the past two years, as everything was just finalized in court recently.<\/span><\/li>\n
                      • YHC took us out giving thanks, asking for the courage that @Spicoli showed two years ago to talk to the group about it for support, lifted up him and his family; then lifted up @Thistle and his son\u2019s pending marriage; and asked for guidance and wisdom.<\/span><\/li>\n<\/ul>\n

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

                          \n
                        • Lot\u2019s of 17s and 34\u2019s today in honor of the M turning 34.<\/span><\/li>\n
                        • The 3 quadrophelia rounds were in honor of the three kids we have<\/span><\/li>\n
                        • The Bearkin Crawl and Lunge walk work was a rehash yesterday because it was just TOO fun not to do again! (YHC is admittedly feeling it).<\/span><\/li>\n
                        • Interestingly, none of the 14 other PAX from yesterday were present at #Flatline today.<\/span><\/li>\n
                        • @TPS and @Spicoli were discussing Ransomware attacks while YHC listened in, and @RootCanal felt left out. #ITGuys<\/span><\/li>\n
                        • Sounds like @Spicoli had a tough week last week with work, but YHC was glad he made it out today, on time nonetheless!<\/span><\/li>\n
                        • YHC was kind and waited for @RootCanal to get something from his car, which was right after we waited for @Spicoli to search for gloves. #KindQ<\/span><\/li>\n
                        • The PAX had a good idea about jumping the barrier in the road down near Foothills, maybe next time\u2026 YHC just wanted to spend as little time as possible on 4th because of possible traffic.<\/span><\/li>\n
                        • @RootCanal offered free treatment and unlimited Novocaine to any PAX who use their teeth to break their fall during our round of Derkin Stairs! #FamilyDiscount<\/span><\/li>\n
                        • @TPS has Q at Conspiracy tomorrow, but YHC may be too sore to attend\u2026 Will be there in spirit!<\/span><\/li>\n
                        • Love the occasional intimate beatdown with just a handful of PAX. The fellowship was amplified and I enjoyed having these 3 other men in my company. <\/span><\/li>\n<\/ul>\n

                          Thanks for the keys @Pita, I appreciate the opportunity to lead and apologize about breaking the Broad Street bridge whilst Qing.<\/span><\/p>\n

                          Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

                          Celebrating Mrs. VanGogh’s Birthday QIC: Van Gogh Date: 10\/02\/2018 PAX: Spicoli, TPS, Root Canal (WD), Van Gogh (WB, QIC) Today is YHCs 34th birthday, and in honor of her, we set out to push ourselves to the limit with some sufficient exercises. Much of today\u2019s beatdown followed what came yesterday\u2026 which may have been a […]<\/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":[79],"tags":[],"class_list":["post-6499","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Van Gogh","date":"10\/02\/2018","pax":"Spicoli, TPS, Root Canal (WD), Van Gogh (WB, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6499","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=6499"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6499\/revisions"}],"predecessor-version":[{"id":6500,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6499\/revisions\/6500"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6499"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6499"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6499"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}