{"id":6661,"date":"2018-10-20T10:27:54","date_gmt":"2018-10-20T14:27:54","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6661"},"modified":"2018-10-20T10:27:54","modified_gmt":"2018-10-20T14:27:54","slug":"lifting-rocks-at-purgatory","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/lifting-rocks-at-purgatory\/","title":{"rendered":"Lifting Rocks at Purgatory"},"content":{"rendered":"

Date: 10\/20\/2018<\/p>\n

Q: Harden<\/p>\n

Pax: Whaler; The Singing Cowboy; Bulldog; Sour Mash; D-Day; Schneider; The Pony Express; Spam-a-lot; Lace; Burlap; Offsides; Turnover; Harden<\/p>\n

13 pax arrived in the gloom this morning for #purgatory. Upon arrival, two of Winston Salem’s finest were having a in depth conversation in the parking lot while paying no attention to the group of men forming nearby. Cars continued to show and the group swelled from 1 to 13 in short order. 0530 arrived and we took off for our adventure:<\/p>\n

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

1. SSH x 20 IC<\/div>\n
2. Arm Swirly Things (F) x 20 IC<\/div>\n
3. Hillbilly x 20 IC<\/div>\n
4. Arm Swirly Things (R) x 20 IC<\/div>\n
5. Abe Vigoda x 10 IC<\/div>\n
6. Merkin x 10 IC<\/div>\n
<\/div>\n
The Thang<\/strong><\/div>\n
<\/div>\n
Mosey to Rocks<\/div>\n
<\/div>\n
Partner up<\/div>\n
<\/div>\n
Partner #1 Select a medium sized rock<\/div>\n
Partner #2 Select a Larger Rock<\/div>\n
<\/div>\n
Mosey to wall<\/div>\n
<\/div>\n
P1: Wonderbra x 15 OYO<\/div>\n
P2. Balls to the wall<\/div>\n
Flapjack x 2 times<\/div>\n
<\/div>\n
Mosey to track – Carpi Lap<\/div>\n
<\/div>\n
Mosey to Tennis Courts<\/div>\n
<\/div>\n
Modified Dora 1-2-3<\/div>\n
<\/div>\n
Exercises: 100 Curls; 200 Overhead Press; 300 Bent over rows<\/div>\n
<\/div>\n
P1: Work towards goal reps of exercise<\/div>\n
P2: Carry large rock to end of tennis courts, leave, and return. P1 will run and pick up rock and return it to start during their mosey.<\/div>\n
<\/div>\n
Flapjack until complete<\/div>\n
<\/div>\n
Mosey to exercise park<\/div>\n
<\/div>\n
Supine Pull-ups x 15 OYO<\/div>\n
Calf Raises x 15 IC<\/div>\n
Merkins x 15 OYO<\/div>\n
WWII x 15 OYO<\/div>\n
Squats x 20 OYO<\/div>\n
Repeato<\/div>\n
<\/div>\n
Mosey to put rocks back<\/div>\n
Mosey back to start for Mary<\/div>\n
<\/div>\n
Mary<\/strong><\/div>\n
<\/div>\n
Dying Cockroach x 10 IC<\/div>\n
Mutton Crunch x 10 IC R\/L<\/div>\n
Mutton Crunch x 10 IC L\/R<\/div>\n
Freddie Mercury x 10 IC<\/div>\n
Multiple other core exercises as called by the pax.<\/div>\n
<\/div>\n
NMM<\/strong><\/div>\n
<\/div>\n
The pax had chatter going all morning. Really didn’t catch much as YHC was concentrating on delivering the workout in an acceptable manner.<\/div>\n
<\/div>\n
Apparently we introduced Burlap to his first ever Capri lap this morning.<\/div>\n
<\/div>\n
Copious amounts of complaining and moaning regarding the workout today. Mission accomplished.<\/div>\n
<\/div>\n
Nice working out with Lace and Turnover today for the first time. Feel free to come over to #WeFoCo sometime and visit. We don’t bite like the dash pax may have told you.<\/div>\n
<\/div>\n
Today was Whaler’s first sanctioned F3 workout. Whaler is also known as John Bandle. He was named during #willrun4thebourbon training by the #OH4TB team. Background: Whaler is from Alaska where he did a stint as a fisherman among other jobs. In addition, research found several photos of Whaler on the interwebs at Carolina Hurricanes games. Spam-a-lot drew the connection between Alaska, Hurricanes, and the Hartford Whalers to come up with the name Whaler – Boom it fits.<\/div>\n
<\/div>\n
Prayer Requests<\/strong><\/div>\n
<\/div>\n
1. Those fighting addiction<\/div>\n
2. The pax running in the Baltimore Marathon today.<\/div>\n
3. Lace as he recovers from a back injury.<\/div>\n
4. Splash in Tuna Run.<\/div>\n
5. 6th grader at Walkertown Middle who was buried this week. For her family as well as the school community and teachers as they struggle with the loss.<\/div>\n
<\/div>\n
Announcements<\/strong><\/div>\n
<\/div>\n
1. D-Day daughter selling jewelry at mixer today down by Wiseman brewing and Winston Cup Museum.<\/div>\n
2. DQ play is having its last performance tonight.<\/div>\n
<\/div>\n
YHC took us out.<\/div>\n
<\/div>\n
Thanks TR for offering YHC the opportunity to lead while we dined in Charleston, WV.<\/div>\n
<\/div>\n","protected":false},"excerpt":{"rendered":"

Date: 10\/20\/2018 Q: Harden Pax: Whaler; The Singing Cowboy; Bulldog; Sour Mash; D-Day; Schneider; The Pony Express; Spam-a-lot; Lace; Burlap; Offsides; Turnover; Harden 13 pax arrived in the gloom this morning for #purgatory. Upon arrival, two of Winston Salem’s finest were having a in depth conversation in the parking lot while paying no attention to […]<\/p>\n","protected":false},"author":94,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,94,116],"tags":[],"class_list":["post-6661","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory","category-wefoco"],"acf":{"q":"Harden","date":"10\/20\/2018","pax":"Whaler; The Singing Cowboy; Bulldog; Sour Mash; D-Day; Schnieder; The Pony Express; Spam-a-lot; Lace; Burlap; Offsides; Turnover; Harden"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6661","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\/94"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6661"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6661\/revisions"}],"predecessor-version":[{"id":6662,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6661\/revisions\/6662"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6661"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6661"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6661"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}