{"id":6847,"date":"2018-11-07T15:21:21","date_gmt":"2018-11-07T19:21:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6847"},"modified":"2018-11-07T15:22:35","modified_gmt":"2018-11-07T19:22:35","slug":"smoked-shoulders-on-the-rocks","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/smoked-shoulders-on-the-rocks\/","title":{"rendered":"Smoked Shoulders on the Rocks"},"content":{"rendered":"<p>The Pax:\u00a0 Root Canal, Thistle (WD), Ziggy Stardust, Wobegon, Bevo, Burns (WB), Fingers, Spamalot, Pony Express, Zima, Greenspan (QIC)<\/p>\n<p>The honorable site-Q Zima invited YHC to Q at Mayhem a couple of months back.\u00a0 YHC was honored and had posted a handful of times leading up to today to get a feel for the AO and provide a money\u2019s worth value for the ten HIMs who showed up.\u00a0 The result was a tour of the AO accompanied by \u201csmall\u201d rocks &amp; multitudes of MC.<\/p>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>5:30:\u00a0 YHC kicked things off with a (brisk) mosey around the parking lot.\u00a0 Upon return to the start, YHC announced that monkey humpers were required for all activities until the six was up.<\/p>\n<p>5:33:\u00a0 Warmarama consisted of SSHs, Forward ASTs, Imperial Storm Troopers, Backward ASTs, Copperhead squats.\u00a0 All were in cadence with rep counts between 15-20.<\/p>\n<p>5:40:\u00a0 We then moseyed (a little less briskly) to the nearby playground equipment.\u00a0 The Pax were instructed to partner up.\u00a0 One Pax was to complete 5 pull-ups while the other completed 5 squats.\u00a0 Flip-flap and repeato x 3 (15 total pull-ups per Pax).\u00a0 It was hinted to the Pax that we might return to the equipment before COT.<\/p>\n<p>5:46:\u00a0 We then moseyed to the rock pile.\u00a0 Pax were instructed to pick two (2) small to medium small rocks with a reference to the Knight Templar from Indiana Jones and the Last Crusade (\u201cchoose wisely\u201d).\u00a0 YHC then led the Pax, in cadence, in 10 lat raises.\u00a0 Pax were given the opportunity to trade out their chosen rocks at this point.<\/p>\n<p>5:49:\u00a0 We then moseyed to the other side of the AO to Jamison Park with our rocks in tow.\u00a0 Monkey humpers until the six arrived, and then the Pax circled up.\u00a0 Pax were informed that we would alternate between (primarily) shoulder exercises and cross country abs.\u00a0 All exercises in cadence.\u00a0 It went like this:<\/p>\n<ul>\n<li>Squat\/curl\/jack reacher combo w\/rocks x 15<\/li>\n<li>Straight-legged crunch x 15<\/li>\n<li>Forward ASTs w\/rocks x15<\/li>\n<li>Bent-knee, feet on ground crunch x 15<\/li>\n<li>Carolina Dry Docks x 15<\/li>\n<li>LBC x 15<\/li>\n<li>Backward ASTs w\/rocks x 15<\/li>\n<li>Legs at 90 degrees to torso crunch x 15<\/li>\n<li>Dips x 15<\/li>\n<li>LBC x 15<\/li>\n<li>Moroccan Dance Club w\/rocks x 15<\/li>\n<li>Bent-knee, feet on ground crunch x 15<\/li>\n<li>Overhead press w\/rocks x 15<\/li>\n<li>Straight-leg crunch x 15<\/li>\n<li>Dips x15<\/li>\n<\/ul>\n<p>YHC then told the Pax to find a place to lay on a bench for 15 straight-legged leg raises (IC), allowing their feet to go below edge of table on each down rep.<\/p>\n<p>6:05:\u00a0 We then moseyed back to the rock pile to return our stones, monkey humping for our brethren.<\/p>\n<p>6:09:\u00a0 We moseyed back to the playground equipment for a repeato of the earlier pull-up\/squats partner work.<\/p>\n<p>6:13:\u00a0 Mosey back to launch for two minutes of Mary<\/p>\n<ul>\n<li>Divebombers x 10<\/li>\n<li>Protractor<\/li>\n<\/ul>\n<p>Fin!<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>November 10<sup>th<\/sup>: Kapow (Bam\u2019s 2.0) organized a 5K to raise money for the Paisley PE program.\u00a0 Pax are encouraged to consider making a donation online even if they do not.<\/li>\n<li>November 17<sup>th<\/sup> obstacle race with one space remaining. See Zima.<\/li>\n<li>December 15<sup>th<\/sup>: F3\/FIA Christmas Party at Brookberry Farm Club House.\u00a0 No FIA-led yoga is required for entry.<\/li>\n<li>December 16<sup>th<\/sup>: Farm Run 5K.\u00a0 org\/farmrun<\/li>\n<li>There are opportunities for the Pax to staff Samaritan Inn. Pony Express is coordinating and will be sending out e-mails.<\/li>\n<\/ul>\n<p><strong><u>COT &amp; Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>BooBoo\u2019s brother-in-law begins treatment for cancer today. Prayers for healing and hope.<\/li>\n<li>Burns\u2019s M has a routine medical procedure on 11\/8\/18. Prayers for anxiety.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<p>Total distance covered this morning ~1.7 miles, most of which included rocks.<\/p>\n<p>Most exercises were in cadence which led to a few Q-stumbles.\u00a0 YHC is grateful for the Pax\u2019s graciousness.<\/p>\n<p>The Meadowlark AO has the best equipment for group pull-ups YHC has encountered in DashPax Nation.\u00a0 This is no small thing.<\/p>\n<p>Several Pax observed rock piles between our launch point and Jamison Park that wouldn\u2019t have required running across the AO with rocks.\u00a0 YHC didn\u2019t see said piles on Google Earth.\u00a0 It wouldn\u2019t have mattered if YHC had seen said piles.<\/p>\n<p>There was considerable consternation with instructions to let legs go below the edge of the benches.\u00a0 Seemed like a good idea ahead of time.<\/p>\n<p>YHC noticed that he chose a smaller set of rocks than the rest of the Pax.\u00a0 T-claps to all for pushing through the burn.<\/p>\n<p>Fingers and Pony Express were crushing it throughout.\u00a0 Burns seemed unfazed by anything that YHC tried to throw at the Pax and pushed YHC during partner pullups; Spamalot was in beast mode and wanted to add shotputs of our stones to the repertoire. Ziggy Stardust and Wobegon were banging out the pullups.\u00a0 Zima had the largest rocks and didn\u2019t flinch throughout the beat down, although his jaws rarely stopped moving.\u00a0 Bevo sprinted past YHC on the return to the launch point.\u00a0 I think he went in for an hour of CrossFit after he left the COT.\u00a0 Thistle and Root Canal seemed confused by how easy the workout was.<\/p>\n<p>MC was quite impressive this morning, beginning with the warm-up jog around the parking lot.\u00a0 They\u2019ve been tutored well by the site-Q.\u00a0 YHC even overheard a \u201cIs this Flatline?\u201d\u00a0 What\u2019s Flatline?\u00a0 Thistle also was overhead commenting that \u201cSomething changed in Greenspan a couple of months ago\u201d, referring, YHC hopes, to the increased rigor of YHC\u2019s Qs.\u00a0 YHC attributed the \u201cchange\u201d to the push Root Canal, Thistle, and others have provided over the course of the year.\u00a0 #ISI.<\/p>\n<p>Thank you for the keys, Zima.\u00a0 YHC dropped them in the rock pile.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Pax:\u00a0 Root Canal, Thistle (WD), Ziggy Stardust, Wobegon, Bevo, Burns (WB), Fingers, Spamalot, Pony Express, Zima, Greenspan (QIC) The honorable site-Q Zima invited YHC to Q at Mayhem a couple of months back.\u00a0 YHC was honored and had posted a handful of times leading up to today to get a feel for the AO [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,83],"tags":[],"class_list":["post-6847","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":"","date":"11\/7\/18","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6847","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6847"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6847\/revisions"}],"predecessor-version":[{"id":6850,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6847\/revisions\/6850"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6847"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6847"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6847"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}