{"id":6712,"date":"2018-10-26T12:30:42","date_gmt":"2018-10-26T16:30:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6712"},"modified":"2018-10-26T12:30:42","modified_gmt":"2018-10-26T16:30:42","slug":"urban-assault-singing-in-the-rain","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/urban-assault-singing-in-the-rain\/","title":{"rendered":"Urban Assault Singing in the Rain"},"content":{"rendered":"<p>Urban Assault battles for freedom and doesn&#8217;t melt<\/p>\n<p>10\/26\/18<\/p>\n<p>Q: BAM<\/p>\n<p>Pax: Litterbox (WB), Knope (visiting from F3Churham), PETA, Drip (WD), Cheesesteak, BAM<\/p>\n<p>Trying to avoid the long slow decline that can happen when it gets colder and darker, YHC knew he needed to step in when our dear brother Whirley, the scheduled Q, asked for a substi-Q.\u00a0 Knowing the weather looked &#8220;ideal&#8221; made the opportunity even harder to resist.\u00a0 Then when the site-Q offered his &#8220;help&#8221; by saying there were lots of parking decks around to avoid pax-melt, a plan was born!<\/p>\n<p>So, conjuring up the Q&#8217;s best William Wallace &#8211; cause doing a short workout in the rain basically requires the same fortitude to fight against a tyrannical empire after your fianc\u00e9 has been brutally murdered and will eventually get you drawn and quartered, a plan was hatched to keep pax as wet as possible.<\/p>\n<p>5 brave souls joined the Q on his quest to prove our mettle and answer the age old question, will Cheesesteak&#8217;s beard melt in the rain?\u00a0 Knope drove all the way from Durham to find out!\u00a0 (and he attended a Parks and Rec conference that was required for his job as well, but that was clearly secondary)<\/p>\n<p><strong>Warm-o-rama<\/strong><\/p>\n<p>The usual stuff happened, in the usual way, for the usual amount of time, once we got Cheesesteak to come out from under the large umbrella.<\/p>\n<p><strong>The Thang<\/strong><\/p>\n<p>Because William Wallace didn&#8217;t fight alone, neither would we!\u00a0 Most\/all work going forward would be done with a partner and pax were encouraged to rotate partners often.<\/p>\n<p>#1 &#8211; Fire Drill (look it up on www.f3nation.com)<\/p>\n<p>#2 &#8211; Mosey to train tracks, and partners complete 50 pull ups, each doing 5 sets of 5, (LBC&#8217;s while you wait)<\/p>\n<p>#3 &#8211; Mosey to 4th street for some stretched out Dora 1-2-3<\/p>\n<ul>\n<li>100 partner merkins at this station<\/li>\n<\/ul>\n<p>#4 &#8211; Mosey to Vine St<\/p>\n<ul>\n<li>200 partner leg scissors<\/li>\n<\/ul>\n<p>#5 &#8211; Mosey to bridge on Vine St<\/p>\n<ul>\n<li>100 Jump Squats, 100 Regular squats, and 100 dealer&#8217;s choice jump or regular<\/li>\n<\/ul>\n<p>#6 &#8211; Mosey up Vine to parking lot<\/p>\n<ul>\n<li>Partner Push, flapjack as needed, over to Patterson<\/li>\n<li>Partner Pull, back to Vine<\/li>\n<\/ul>\n<p>#7 &#8211; Mosey to Patterson<\/p>\n<ul>\n<li>10 each arm partner pull-ups<\/li>\n<\/ul>\n<p>#8 &#8211; Mosey to Bailey Park<\/p>\n<ul>\n<li>Ring of Fire &#8211; CDD and Cumberland County Viaducts went around the ring while pax planked<\/li>\n<\/ul>\n<p>#9 &#8211; Mosey back to starting spot<\/p>\n<ul>\n<li>LBC&#8217;s and Fin!<\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Our travelling pax reluctantly climbed in a stranger&#8217;s car, PETA, to wait for the Q to arrive.\u00a0 &#8220;Umm, you here for the workout?&#8221;\u00a0 &#8220;I sure am!\u00a0 Climb on in my car while we wait.&#8221;<\/li>\n<li>Pax appreciated jumping right into the wetness with the Fire Drill exercise, plus got the heart rate up nicely!<\/li>\n<li>PETA demonstrated surprising &#8220;sprite-ness&#8221; on the drop and roll portion of Fire Drill.\u00a0 He proudly shared he didn&#8217;t know much, but did know how to drop and roll quickly.\u00a0 Pax assumed he either set himself on fire regularly as a lad or had flashbacks of a coach in too-tight shorts yelling at him until he got it right.<\/li>\n<li>Pax were warmed by the light bulb that went off when they figured out Knope&#8217;s nickname was Knope and not Nope.\u00a0 As in Leslie, from the show Parks &amp; Rec, cause he works for the Parks &amp; Rec department.\u00a0 Clearly TV Dinner was taken.\u00a0 Ron Swanson &#8211;&gt; Swanson TV Dinners, a staple meal of a certain generation.\u00a0 #bestbrowniesever<\/li>\n<li>300 jump squats is a lot, even between partners, especially when the Q is usually the 6.\u00a0 So, at least the Q was happy YHC called an &#8216;omaha&#8217; after the first 100<\/li>\n<li>Several of the pax were not familiar with partner push and pull &#8211; that is a dang shame.\u00a0 We have lost our moorings, becoming unhinged from the security of classic exercises as we keep chasing for that newer, fancier model.\u00a0 It will lead us to ruin, I say!<\/li>\n<li>Cheesesteak ruminated how partner pull\/pick ups were a great exercise as well, right before the Q called for it!\u00a0 It&#8217;s like we share a brain.\u00a0 (by share, he got one and I know who he is)<\/li>\n<li>Pax tried to recall where the viaducts are actually located in Cumberland County.\u00a0 PETA assumed it was a drug reference, but he does dispense drugs all day.<\/li>\n<li>Litterbox tolerated the Q and probably went for a 12 mile run to actually break a sweat after the beatdown.\u00a0 #beastmode<\/li>\n<li>Drip just smiles and keeps working, always a pleasure having him join.<\/li>\n<li>Thistle #fartsacked<\/li>\n<\/ul>\n<p><strong>Announcements<\/strong><\/p>\n<ul>\n<li>Kapow, my 2.0&#8217;s, 5k on 11\/10 &#8211; only $10, Muddy Creek Greenway &#8211; benefiting Paisley Magnet School&#8217;s PE Department.\u00a0 Come one, come all!\u00a0 <a href=\"https:\/\/runsignup.com\/Race\/NC\/WinstonSalem\/PaisleyPantherPE5k\">https:\/\/runsignup.com\/Race\/NC\/WinstonSalem\/PaisleyPantherPE5k<\/a><\/li>\n<\/ul>\n<p><strong>Prayer Requests<\/strong><\/p>\n<ul>\n<li>Homeless in our community, especially as it begins to turn colder<\/li>\n<li>PETA for wisdom on dealing with some lack of honesty\/integrity at work<\/li>\n<li>Frazier family &#8211; Rob Frazier passed away suddenly this week, 53.\u00a0 His wife is our youngest&#8217;s 5th grade teacher.\u00a0 He was Centenary UMC organist for many years.\u00a0 Service is Saturday.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Urban Assault battles for freedom and doesn&#8217;t melt 10\/26\/18 Q: BAM Pax: Litterbox (WB), Knope (visiting from F3Churham), PETA, Drip (WD), Cheesesteak, BAM Trying to avoid the long slow decline that can happen when it gets colder and darker, YHC knew he needed to step in when our dear brother Whirley, the scheduled Q, asked [&hellip;]<\/p>\n","protected":false},"author":113,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-6712","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"","date":"","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6712","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6712"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6712\/revisions"}],"predecessor-version":[{"id":6713,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6712\/revisions\/6713"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6712"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6712"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6712"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}