{"id":6784,"date":"2018-11-03T10:32:55","date_gmt":"2018-11-03T14:32:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6784"},"modified":"2018-11-03T10:33:59","modified_gmt":"2018-11-03T14:33:59","slug":"a-good-day-in-purgatory","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/a-good-day-in-purgatory\/","title":{"rendered":"A Good Day in Purgatory"},"content":{"rendered":"<p>11\/3\/2018<\/p>\n<p>Splash, Boomerang (WD), FNG BenjaminButton, Bulldog, Offisides, Turnover, MrCapriSon (WB), JuiceBox (Kotters), Burlap, Starfish, UnderTow, ZiggyStardust, Resistor, THEPonyExpress, Goofy (Q)<\/p>\n<p>15 posted to Purgatory and it went something like this:<\/p>\n<p>Warm-O-Rama &#8211; the usual for @Goofy, but we moseyed between exercises on our way to the Rocks. <span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>Pick a rock.<span class=\"Apple-converted-space\">\u00a0 <\/span>Now put it back and get a bigger one.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>Strength &#8211; circuits in cadence.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>Chest Tricep Shoulders<\/p>\n<ul>\n<li>merkins<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>Skull crushers<\/li>\n<li>Press.<\/li>\n<\/ul>\n<p>Back, Bicep<\/p>\n<ul>\n<li>Bent Rows<\/li>\n<li>Curls<\/li>\n<li>Upright Rows<\/li>\n<\/ul>\n<p>Legs<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<ul>\n<li>Squats<\/li>\n<li>Lunges<\/li>\n<li>Calf raise<\/li>\n<\/ul>\n<p>Partner Work<\/p>\n<ul>\n<li>Partners Run around circle in opposite directions, each time meet do exercises, increasing each time (the exercises were deconstructed burpees, then burpees to finish)<\/li>\n<li>1x &#8211; decline partner merkins 10, then 20<\/li>\n<li>2x &#8211; cobra humper 5 to 20<\/li>\n<li>3x &#8211; squat jump 3 to 18<\/li>\n<li>4x- Burpees 1 to 8<\/li>\n<\/ul>\n<p>Wall &#8211; Brief rest stop at the wall with peoples chair with some jack reachers thrown in<\/p>\n<p>Sprints &#8211; At parking lot, at the top of each minute sprint to the first barrier, then the second, then the third<\/p>\n<p>Mosey back to cars for Mary<\/p>\n<p>Mary<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>Various round robin AB exercises ending with the alphabet, but instead of the usual we spelled out KOTTERSJUICEBOX. <span class=\"Apple-converted-space\">\u00a0 <\/span><\/p>\n<p>FIN<\/p>\n<p>COT -YHC took us out thankful for the men in the circle who lift me up and that the good Lord might make us the men we are called to be<\/p>\n<p>Announcements<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<ul>\n<li>Obstacle course race is today for several Pax.<span class=\"Apple-converted-space\">\u00a0 <\/span>I don\u2019t have a list of names, but you know who they are. Best wishes to these hardy pax!<\/li>\n<li>@Kapow is organizing a 5k\u2019s at the Muddy Creek Greenway for $10 each.<span class=\"Apple-converted-space\">\u00a0 <\/span>Raising money for Paisley School and is part of his IB project.<span class=\"Apple-converted-space\">\u00a0 <\/span>It\u2019s at 10AM on Nov 10th so you can work out, each a chicken biscuit and still post!<\/li>\n<li>12\/15 F3\/FiA Holiday Party<\/li>\n<li>January is our 5 year anniversary.<span class=\"Apple-converted-space\">\u00a0 <\/span>Look for announcements for the celebration workout.<span class=\"Apple-converted-space\">\u00a0 <\/span>Invite an FNG and those Pax you have not seen in a while.<span class=\"Apple-converted-space\">\u00a0 <\/span>#TheGuyNextToYou.<span class=\"Apple-converted-space\">\u00a0 <\/span>#GiveItAway<\/li>\n<li>@Splash\u2019s nephew is getting married today. He was also kind and invited all Pax to crash the reception.<span class=\"Apple-converted-space\">\u00a0 <\/span>It\u2019s somewhere west of here in a huge barn.<span class=\"Apple-converted-space\">\u00a0 <\/span>Look for a fuel efficient vehicle in the parking lot with an F3 sticker on the bumper. <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>Praise for @Undertow\u2019s father who is getting better and energy back<\/li>\n<li>@Proehl is making progress, moving out of Samaritan to his own place.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>Prayers for all those suffering with addictions seen and unseen<\/li>\n<li>Huge congrats to @Boomerang for his recent marriage. <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>Praise for @Turnover\u2019s one month old<\/li>\n<\/ul>\n<p>NMM<\/p>\n<ul>\n<li>@BenjaminButton, suffering from oxygen depravation, in the COT gave us his birth year \u201887 instead of his age.<span class=\"Apple-converted-space\">\u00a0 <\/span>Much confusion and laughter ensued.<span class=\"Apple-converted-space\">\u00a0 <\/span>@JB having not run all day and with complete clarity shouted #BenjaminButton and it stuck. <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>Tclaps to @Undertow for bringing our FNG out. <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>YHC received a rare play list compliment from the DJ master @Starfish. #Honored.<span class=\"Apple-converted-space\">\u00a0 <\/span>The list is below.<span class=\"Apple-converted-space\">\u00a0 <\/span>It\u2019s a bunch of songs from my favorite albums, not all of which are well known.<span class=\"Apple-converted-space\">\u00a0 <\/span>One thrown in there as a shameless suck up to @Fish<\/li>\n<li>Much groaning occurred after YHC asked Pax to get bigger rocks.<span class=\"Apple-converted-space\">\u00a0 <\/span>In my experience many pax get the same rock each time and could be challenged. Some pax emerged with rocks so large I have never seen before. Tclaps.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>This was a great morning at Purgatory in F3WinstonSalem.<span class=\"Apple-converted-space\">\u00a0 <\/span>An FNG, some Kotters, and ideal crowd and some great fellowship\/laughter.<span class=\"Apple-converted-space\">\u00a0 <\/span>Makes me smile<\/li>\n<li>The challenge recently came out from @VanPelt for us to make a difference to help with the conflict in our country.<span class=\"Apple-converted-space\">\u00a0 <\/span>One super easy way to start is to invite an FNG to join F3.<span class=\"Apple-converted-space\">\u00a0 <\/span>We all know what a difference it has made it our lives.<span class=\"Apple-converted-space\">\u00a0 <\/span>#GiveItAway today and be intentional to ask someone that doesn\u2019t look, think or believe like you.<span class=\"Apple-converted-space\">\u00a0 <\/span>Building these bonds across divides will make a huge difference.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<\/ul>\n<p>PlayList<\/p>\n<ul>\n<li>Radio Free Europe, REM<\/li>\n<li>Hungry For You, The Police<\/li>\n<li>Mary Had a Little Lamb, Stevie Ray Vaughan<\/li>\n<li>Moving to New York, The Wombats<\/li>\n<li>Tenth Avenue Freeze Out, Bruce Springsteen<\/li>\n<li>Synchronicity, The Police<\/li>\n<li>Pretty Persuasion, REM<\/li>\n<li>Bodhisattva, Steely Dan<\/li>\n<li>Immigrant Song, Led Zepplin<\/li>\n<li>It\u2019s the End of the World as We Know It, REM<\/li>\n<li>JungleLand, Bruce Springsteen<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>11\/3\/2018 Splash, Boomerang (WD), FNG BenjaminButton, Bulldog, Offisides, Turnover, MrCapriSon (WB), JuiceBox (Kotters), Burlap, Starfish, UnderTow, ZiggyStardust, Resistor, THEPonyExpress, Goofy (Q) 15 posted to Purgatory and it went something like this: Warm-O-Rama &#8211; the usual for @Goofy, but we moseyed between exercises on our way to the Rocks. \u00a0 Pick a rock.\u00a0 Now put it [&hellip;]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-6784","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Goofy","date":"11\/03\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6784","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6784"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6784\/revisions"}],"predecessor-version":[{"id":6789,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6784\/revisions\/6789"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6784"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6784"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6784"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}