{"id":6691,"date":"2018-10-25T10:04:51","date_gmt":"2018-10-25T14:04:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6691"},"modified":"2018-10-25T10:05:15","modified_gmt":"2018-10-25T14:05:15","slug":"a-grand-parking-lot-adventure","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/a-grand-parking-lot-adventure\/","title":{"rendered":"A grand parking lot adventure"},"content":{"rendered":"

A Grand Parking Lot Adventure<\/b><\/h3>\n

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

Date<\/b>: 10\/24\/2018<\/span><\/p>\n

PAX<\/b>: Spamalot (WD), Red Eye, Splash, Bevo (WB), Zima, Van Gogh (QIC)<\/span><\/p>\n

 <\/p>\n

\n

 <\/p>\n

YHC was going about his day when @LiteBrite sent a message about substi-Qing for @DQ came in. Evidently @DQ asked @LB, who couldn\u2019t due to tennis, but thought it best to ask YHC to fill in. Clearly, YHC has been a good neighbor if @LB finds me reliable enough to ask to Substi-Q for another PAX! YHC gladly accepted the call to sub, and then promptly asked the Site-Q if he was cool with it\u2026 which was met with moderate hesitation, but acceptance (primarily because he could blame @LB). The other week at #TheEstate, YHC toyed with some parking space drills, and really found it to be quite effective. So the concept was expanded on to be a GRAND ADVENTURE through the main lots at #Mayhem, dolling out pain for every space space available. Thank God for Google Maps\u2026.<\/span><\/p>\n

 <\/p>\n

\n

\u00a0<\/span><\/p>\n

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

    \n
  • SSH x 15 IC<\/span><\/li>\n
  • IST x 15 IC<\/span><\/li>\n
  • Squats x 15 IC<\/span><\/li>\n<\/ul>\n

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

    \"\"Follow the route in the image above. Will perform a set of exercises at every parking space \/ line shown. Total of 179 lines, covering approximately 1 mile with running on the road section. Exersizes performed are nearly all OYO, Al Gore for or join the 6 when done.<\/span><\/p>\n

      \n
    • Broad Jump Burpees x 4<\/span><\/li>\n
    • Lunge Walk \/ Squat<\/span>\n
        \n
      • 13 lines<\/span><\/li>\n
      • Lunge Walk spaces, and stop to squat at each lines<\/span><\/li>\n<\/ul>\n<\/li>\n
      • DB Drill <\/span>\n
          \n
        • 12 lines<\/span><\/li>\n
        • DB drill between lines down<\/span><\/li>\n
        • Facing the same direction, DB drill between lines back<\/span><\/li>\n<\/ul>\n<\/li>\n
        • Broad Jump Burpees x 4<\/span><\/li>\n
        • Bearkin Crawl<\/span>\n
            \n
          • 22 lines<\/span><\/li>\n
          • Bear Crawl spaces, and stop to do merkin and each line<\/span><\/li>\n<\/ul>\n<\/li>\n
          • Broad Jump Burpees x 5<\/span><\/li>\n
          • Squat Ladder<\/span>\n
              \n
            • 13 lines<\/span><\/li>\n
            • At your own pace, do incremental \u00a0squats at each line<\/span><\/li>\n
            • Squat x1, x2, x3\u2026. x13 = <\/span>91 total<\/b><\/li>\n<\/ul>\n<\/li>\n
            • Broad Jump Burpees x 4<\/span><\/li>\n
            • Crab Dip Walk<\/span>\n
                \n
              • 19 lines<\/span><\/li>\n
              • Crab walk spaces and dip at each line<\/span><\/li>\n
              • Alternating leg lift optional<\/span><\/li>\n<\/ul>\n<\/li>\n
              • Broad Jump Burpees x 8<\/span><\/li>\n
              • Mike Tyson Crawl<\/span>\n
                  \n
                • 18 lines<\/span><\/li>\n
                • Bear crawl spaces and stop to back squat at each line (like during a Mike Tyson)<\/span><\/li>\n<\/ul>\n<\/li>\n
                • Merkin Ladder<\/span>\n
                    \n
                  • 13 lines<\/span><\/li>\n
                  • At your own pace, do incremental merkins at each line<\/span><\/li>\n
                  • Merkin x1, x2, x3\u2026 x13 = <\/span>91 total<\/b><\/li>\n<\/ul>\n<\/li>\n
                  • Crab Cakes<\/span>\n
                      \n
                    • 13 lines<\/span><\/li>\n
                    • Side crab walk spaces, flip over and Plank Jack at each line<\/span><\/li>\n
                    • Plank Jack x1, x2, x3\u2026 13 = <\/span>91 total<\/b><\/li>\n<\/ul>\n<\/li>\n
                    • Mosey Back<\/span><\/li>\n<\/ul>\n

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

                        \n
                      • LBCs x 10 IC<\/span><\/li>\n
                      • Low Dolly \u00a0x 10 IC<\/span><\/li>\n
                      • Low Flutter x 10 IC<\/span><\/li>\n
                      • American Hammer x 10 IC<\/span><\/li>\n
                      • Mutton Crunch L x 10 IC<\/span><\/li>\n
                      • Mutton Crunch R x 10 IC<\/span><\/li>\n
                      • Cumberland County Viaducts L x 10 IC<\/span><\/li>\n
                      • Cumberland County Viaducts 5 x 10 IC<\/span><\/li>\n<\/ul>\n

                        Fin!<\/p>\n

                         <\/p>\n

                        \n

                         <\/p>\n

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

                          \n
                        • OCR opportunities! @Palin on 10\/27, @Huckleberry on 11\/3, YHC on 11\/17<\/span><\/li>\n
                        • Prayers for those unknown or unspoken<\/span><\/li>\n
                        • YHC took us out giving thanks, and asking for God\u2019s guidance and Will to be known in our lives.<\/span><\/li>\n<\/ul>\n

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

                            \n
                          • Strong work by all of the PAX this morning. <\/span><\/li>\n
                          • Most thought YHC was crazy for trying to get to every parking spot\u2026 that or they thought it wouldn\u2019t be enough? But all agreed in the end that the adventure we went on was sufficient!<\/span><\/li>\n
                          • YHC felt the Merkin ladder was the toughest part due to all of the work that came before it<\/span><\/li>\n
                          • @Zima definitely felt like the @Crab-Dip Walk was the toughest (his Kryptonite)<\/span><\/li>\n
                          • @Splash is now recovered from the Tuna 200 as well as a pulled Hammy that happened 10 days prior!<\/span><\/li>\n
                          • @Zima said \u201cTake a rest on your knees\u201d during the beatdown to which YHC said was @Zima\u2019s favorite pickup line in college. @Spamalot called me out on it possibly being not-dad appropriate (which YHC agreed with).<\/span><\/li>\n
                          • @Bevo commented how he knew he should have checked the calendar, which had been updated to ruin the surprise Substi-DQ! Luckily, he did not check and was still (pleasantly) surprised.<\/span><\/li>\n
                          • @Bevo recalled the fun we had at #TheEstate, and asked about the Bear-kin Crawl. Thankfully, there were no acorns from hell this time around that added to the pain!<\/span><\/li>\n
                          • Only 25 Broadjump burpees total, but it felt like more\u2026 maybe because they kept popping up?<\/span><\/li>\n
                          • @RedEye was on point this morning, good discussion and strong work.<\/span><\/li>\n
                          • Lesson learned: Tyson Crawls will be done in Crawl Bear form next time, with the low squat to continue\u2026 possibly including the merkin portion as well. <\/span><\/li>\n<\/ul>\n

                            Thanks for the keys @Zima, I appreciate the opportunity to lead these fine men this morning!<\/span><\/p>\n

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

                            A Grand Parking Lot Adventure QIC: Van Gogh Date: 10\/24\/2018 PAX: Spamalot (WD), Red Eye, Splash, Bevo (WB), Zima, Van Gogh (QIC)     YHC was going about his day when @LiteBrite sent a message about substi-Qing for @DQ came in. Evidently @DQ asked @LB, who couldn\u2019t due to tennis, but thought it best to […]<\/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":[83],"tags":[],"class_list":["post-6691","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Van Gogh","date":"10\/24\/2018","pax":"Spamalot (WD), Red Eye, Splash, Bevo (WB), Zima, Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6691","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=6691"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6691\/revisions"}],"predecessor-version":[{"id":6694,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6691\/revisions\/6694"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6691"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6691"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6691"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}