{"id":6719,"date":"2018-10-27T12:40:34","date_gmt":"2018-10-27T16:40:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6719"},"modified":"2018-10-27T12:40:34","modified_gmt":"2018-10-27T16:40:34","slug":"crossing-the-river-at-dawgpound","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/crossing-the-river-at-dawgpound\/","title":{"rendered":"Crossing the River at #DawgPound"},"content":{"rendered":"<h4>Crossing the River at #DawgPound<\/h4>\n<h5>Date: 10\/27\/18<\/h5>\n<h5>PAX: Plunger, Quiver, Huckleberry, Drano, Touch Me Not (WB), Starfish, Fingers (WD)<\/h5>\n<h5>QIC: Fingers<\/h5>\n<p>@RedEye was originally scheduled to Q, unfortunately the germs that inhabit our world and @RedEye&#8217;s immune system had other things in mind. Getting a DM shortly before the workout, YHC quickly formulated a site-Q-substi-Q and we&#8217;re off and running (literally).<\/p>\n<p>Arriving at the AO to find 6 other PAX ready for a nice @RedEye Q, and none of them deciding to leave when they got the sad news of @RedEye&#8217;s disease-imposed fartsack, we sallied forth to conquer yet another beatdown at #DawgPound.<\/p>\n<p>We started with some short warm-up exercises and then headed out. The basic plan was:<\/p>\n<ul>\n<li>Run about 0.5 miles<\/li>\n<li>Stop and do some exercises<\/li>\n<li>Repeato until we&#8217;re out of time<\/li>\n<li>Our ultimate destination: The club house at Bermuda Run<\/li>\n<li>Goal: To go there and back while running &amp; exercising all within the space of an hour<\/li>\n<\/ul>\n<p>Mission accomplished. We covered ~3.9mi and did the following exercises:<\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li>Stop 1 &#8211; Tanglewood entrance:\n<ul>\n<li>x5 burpees<\/li>\n<li>x15 CH squats<\/li>\n<li>x15 R\/L pulse lunges<\/li>\n<li>x15 Dead lifts<\/li>\n<\/ul>\n<\/li>\n<li>Stop 2 &#8211; Bermuda Run entrance:\n<ul>\n<li>x5 2-merkin burpees<\/li>\n<li>x15 CDD<\/li>\n<li>x15 Merkins<\/li>\n<li>x15 Mountain Climbers<\/li>\n<\/ul>\n<\/li>\n<li>Stop 3 &#8211; Club house parking lot:\n<ul>\n<li>x5 plank jack burpees<\/li>\n<li>x15 LF<\/li>\n<li>x15 Freddie Mercury<\/li>\n<li>x15 Penguin crunch<\/li>\n<\/ul>\n<\/li>\n<li>Stop 4 &#8211; Same spot in parking lot after making circle around entrance:\n<ul>\n<li>x5 mountain climber burpees<\/li>\n<li>x15 Squats<\/li>\n<li>x15 R Lunges<\/li>\n<li>x15 L Lunges<\/li>\n<\/ul>\n<\/li>\n<li>Stop 5 &#8211; Rock pile under bridge (exercises with rock):\n<ul>\n<li>x15 Curls<\/li>\n<li>x15 Skull Crushers<\/li>\n<li>x15 OH press<\/li>\n<li>x15 Bent-over rows<\/li>\n<\/ul>\n<\/li>\n<li>Stop 6 &#8211; Parking lot off main entrance\n<ul>\n<li>Mary<\/li>\n<li>Back to start for 1 minute plank<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>And we&#8217;re done!<\/p>\n<p>YHC took us out<\/p>\n<p><strong>Announcements &amp; COT:<\/strong><\/p>\n<ul>\n<li>Plunger&#8217;s daughter Lily is suffering with mono and multiple strep infections; she is going to have her tonsils out soon<\/li>\n<li>Pretty lively group this morning; too bad I can&#8217;t remember much of the MC.<\/li>\n<li>Thanks everyone for showing up! @RedEye, we hope you feel better soon! We missed you this morning!<\/li>\n<\/ul>\n<p>Aye!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Crossing the River at #DawgPound Date: 10\/27\/18 PAX: Plunger, Quiver, Huckleberry, Drano, Touch Me Not (WB), Starfish, Fingers (WD) QIC: Fingers @RedEye was originally scheduled to Q, unfortunately the germs that inhabit our world and @RedEye&#8217;s immune system had other things in mind. Getting a DM shortly before the workout, YHC quickly formulated a site-Q-substi-Q [&hellip;]<\/p>\n","protected":false},"author":58,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92],"tags":[],"class_list":["post-6719","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Fingers","date":"10\/27\/18","pax":"Plunger, Quiver, Huckleberry, Drano, Touch Me Not (WB), Starfish, Fingers (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6719","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6719"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6719\/revisions"}],"predecessor-version":[{"id":6720,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6719\/revisions\/6720"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6719"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6719"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6719"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}