{"id":6513,"date":"2018-10-04T11:41:07","date_gmt":"2018-10-04T15:41:07","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6513"},"modified":"2018-10-04T14:53:44","modified_gmt":"2018-10-04T18:53:44","slug":"keeping-ahead-of-cherry-pie-at-wib","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/keeping-ahead-of-cherry-pie-at-wib\/","title":{"rendered":"Keeping Ahead of Cherry Pie at #WIB"},"content":{"rendered":"<p><strong>QIC<\/strong>:\u00a0 SGT Schultz<\/p>\n<p><strong>Date<\/strong>:\u00a0 4 October 2018<\/p>\n<p><strong>THE PAX<\/strong>:\u00a0\u00a0\u00a0 Burlap, Cherry Pie, Drama Queen, Greenspan, Mutton, Palin, PETA, Root Canal (WD), SGT Schultz<\/p>\n<p>Nine (9) PAX gathered on a pleasant October morning in the parking lot of Mount Tabor United Methodist Church for what YHC hoped would be a beatdown sufficient to entertain the usual #WIB crowd, which can be a tall order considering that Cherry Pie and Root Canal are usually in the mix.<\/p>\n<p><strong>WARMARAMA:\u00a0\u00a0<\/strong> A usual mix of SSHs, Whirly&#8217;s, Abe Vigodas and arm circles.<\/p>\n<p><strong>THE THANG:\u00a0<\/strong> YHC set up a course running along the perimeter of the parking lots of Mount Tabor UMC (approximately 0.45 miles in distance), consisting of the following pain stations:<\/p>\n<ul>\n<li>Skull Crushers\u00a0 (an assortment of kettlebells and dumbbells weighing between 10 lbs to 30 lbs were available for use)<\/li>\n<li>Hand Release Merkins<\/li>\n<li>Dips<\/li>\n<li>Goblet Squats (an assortment of kettlebells and dumbbells weighing between 10 lbs to 30 lbs were available for use)<\/li>\n<li>Wall Sits with Wonder Bras (using bricks)<\/li>\n<li>Monkey Humpers<\/li>\n<li>Box Cutters<\/li>\n<\/ul>\n<p>After an inaugural loop to explain and demonstrate the various exercises, the PAX broke up into groups to execute the mission (YHC did not have enough kettlebells and dumbbells for 9 PAX to work out at the same place and time, mandating a breakout).\u00a0\u00a0\u00a0 For the first real lap, the PAX performed 10 reps of each exercise at each station.\u00a0\u00a0 During each successive lap, 1 rep was added at each station, such that 10 reps advanced to 11 reps, etc. etc.<\/p>\n<p>The PAX all completed at least 6 laps by the time 0615 arrived, resulting in a coverage of approximately\u00a03.0 miles in distance and\u00a091 reps of each exercise.<\/p>\n<p>YHC&#8217;s main goal (and I wasn&#8217;t alone) was to not allow Cherry Pie to lap me.\u00a0 Thankfully, 0615 arrived before he was able to do so.<\/p>\n<p><strong>NMM:<\/strong><\/p>\n<ul>\n<li>IS this Saturday launches at Wiley Middle School parking lot at 0700 hours.\u00a0 YHC has the Q<\/li>\n<li>ArdmoreRah is next Saturday, October 13, 5k\/10\/fun run to benefit Second Harvest Footbank.\u00a0\u00a0 Sign-up at Ardmorerah.com<\/li>\n<li>Swiss Miss and\u00a0Greenspan will Co-Q\u00a0for an\u00a0IS Birthday Celebration on Saturday, October 20.\u00a0 Location TBD<\/li>\n<li>Come see a Play written by our very own Drama Queen performed at Trinity Presbyterian Church on Bolton Street on\u00a0October 18, 19 and 20<\/li>\n<li>Rugged Maniac on October 27 in Greensboro (Ninja Warrior Obstacle Course)<\/li>\n<\/ul>\n<p><strong>COT:\u00a0<\/strong><\/p>\n<ul>\n<li>Prayers for our brother, Darth Visor, who passed away during a workout in Alpharetta<\/li>\n<li>YHC took us out<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>QIC:\u00a0 SGT Schultz Date:\u00a0 4 October 2018 THE PAX:\u00a0\u00a0\u00a0 Burlap, Cherry Pie, Drama Queen, Greenspan, Mutton, Palin, PETA, Root Canal (WD), SGT Schultz Nine (9) PAX gathered on a pleasant October morning in the parking lot of Mount Tabor United Methodist Church for what YHC hoped would be a beatdown sufficient to entertain the usual [&hellip;]<\/p>\n","protected":false},"author":245,"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-6513","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"SGT Schultz","date":"4 October 2018","pax":"QIC:  SGT Schultz<br \/>\r\n<br \/>\r\nDate:  4 October 2018<br \/>\r\n<br \/>\r\nTHE PAX:    Burlap, Cherry Pie, Drama Queen, Greenspan, Mutton, Palin, PETA, Root Canal, SGT Schultz"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6513","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\/245"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6513"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6513\/revisions"}],"predecessor-version":[{"id":6523,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6513\/revisions\/6523"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6513"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6513"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6513"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}