{"id":6878,"date":"2018-11-14T12:06:44","date_gmt":"2018-11-14T16:06:44","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6878"},"modified":"2021-01-15T14:53:48","modified_gmt":"2021-01-15T18:53:48","slug":"turnovers-vq-at-purgatory","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/turnovers-vq-at-purgatory\/","title":{"rendered":"Turnover&#8217;s VQ at Purgatory"},"content":{"rendered":"<p>11 PAX braved the frigid temps, out of what I&#8217;m telling myself was the goodness of their hearts, to guide Turnover through his first Q.\u00a0 Let&#8217;s see what went down&#8230;.<\/p>\n<p>_________________________________________________________________________<\/p>\n<p><strong>The THANG<\/strong><\/p>\n<p><em><strong>Warmup<\/strong><\/em><\/p>\n<p>SSH x20<\/p>\n<p>3 Burpees (Q messed this up as it was intended to be 2 Burpees, but the PAX didn&#8217;t seem to mind the extra work)<\/p>\n<p>IST x20<\/p>\n<p>4 Burpees<\/p>\n<p>Abe V x10<\/p>\n<p>6 Burpees<\/p>\n<p>Whirly x10<\/p>\n<p>8 Burpees<\/p>\n<p>Arm Swirly Things (Front\/Back) ; Seal Clap ; Overhead Clap (all x10)<\/p>\n<p><em><strong>Beatdown<\/strong><\/em><\/p>\n<p><strong>Phase I<\/strong><\/p>\n<p>Mosey to Rock Pile<\/p>\n<p>PAX were instructed to choose a &#8216;Medium to Large&#8217; rock.\u00a0 Some PAX chose wisely, others chose&#8230;&#8230;poorly. (@Huckleberry \/ @Green Acres)<\/p>\n<p>John Cusack back to side of school for DORA with Rocks<\/p>\n<p>Partner 1 &#8211; Perform exercises indicated<\/p>\n<p>Partner 2 &#8211; Run to entrance of parking lot and perform 5 burpees<\/p>\n<p>DORA Exercises were as follows: Military Press x100 ; Curls x200 ; Goblet Squat x300<\/p>\n<p>Return Rocks<\/p>\n<p><strong>Phase II<\/strong><\/p>\n<p>Mosey to Lido Deck<\/p>\n<p>Dips x15<\/p>\n<p>Alternating Step Ups x10 each leg<\/p>\n<p>Erkin x10<\/p>\n<p>Box Jump x10<\/p>\n<p>Derkin x10<\/p>\n<p>Alternating Step Ups x10 each leg<\/p>\n<p>Dips x 15 (some PAX took it upon themselves to perform several DOZEN extra reps and the Q appreciated their enthusiasm)<\/p>\n<p>Box Jump x10<\/p>\n<p>(All exercises performed OYO)<\/p>\n<p><strong>Phase III<\/strong><\/p>\n<p>Wall Work<\/p>\n<p>People&#8217;s Chair w\/ Jack Reachers (IC x20)<\/p>\n<p>B2W (IC x10)<\/p>\n<p>Rebound Drill x30 OYO<\/p>\n<p>Repeato<\/p>\n<p><strong>Phase IV<\/strong><\/p>\n<p>Mosey to Parking Lot<\/p>\n<p>DB Drill from Island 1 to 2<\/p>\n<p>Sprint from Island 2 to 3<\/p>\n<p>DB Drill from Island 3 to 4 Sprint to End of Lot<\/p>\n<p>Repeato down the other end of Parking Lot<\/p>\n<p>Mosey back to Launch<\/p>\n<p><strong>Mary<\/strong><\/p>\n<p>Low Flutter x15<\/p>\n<p>Crunchy Frog x15<\/p>\n<p>H2H x15<\/p>\n<p>Ski Abs x10<\/p>\n<p>(At this point, Q had reached the end of the planned Beatdown, but thankfully we had quick-thinking, experienced PAX on hand to call out a few extra exercises to round out the final 2-3 minutes of Purgatory)<\/p>\n<p>Penguin Crunch x22<\/p>\n<p>Mutton Crunch (L\/R) x10-12<\/p>\n<p><em><strong>Done-Zo<\/strong><\/em><\/p>\n<p><strong>COT<\/strong><\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>Kapow&#8217;s 5K at Muddy Creek Greenway @10am benefiting Paisley PE<\/li>\n<li>Wobegon&#8217;s company (allegedly?) putting on 5k at Crossnore in December&#8230;see The Twitter for details<\/li>\n<\/ul>\n<p>Prayer Requests:<\/p>\n<ul>\n<li>Prayers for F3 brothers (and their wives) travelling to and participating in the Richmond Marathon (Sassy, Snooki, and others)<\/li>\n<li>Prayers for all the families of the victims of gun violence<\/li>\n<\/ul>\n<p>YHC took us out thanking Him for the opportunity to work out the mind and body with like-minded men.<\/p>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>First and foremost, YHC would like to take a second to just say thank you to all of @F3WinstonSalem.\u00a0 Been at it for about 5 months now, and the entire experience has been a huge blessing for me in more ways than just the fitness perspective.\u00a0 Appreciate all you guys very much.<\/li>\n<li>Admittedly, there was a concerted effort on Turnover&#8217;s part to be more observant of MC during the beat down as any and all &#8220;feedback&#8221; was welcome.\u00a0 Largely, the PAX did not disappoint.<\/li>\n<li>The PAX started off hot by critiquing the speed at which YHC completed the SSH&#8217;s during the warmup.<\/li>\n<li>As mentioned above, the more ambitious PAX were quickly brought back to earth after an unwise selection of rocks for Dora.\u00a0 T Claps for @Huckleberry and @Green Acres for fighting the good fight.<\/li>\n<li>YHC appreciated (more or less) @Splash&#8217;s likening of the beat down to the beat down received by my beloved Panthers at the hands of the Steelers on Thursday night.\u00a0 YHC did have this coming since a Panthers hoodie was the attire of choice for the Q, as is his custom.\u00a0 However, this barb will not soon be forgotten.<\/li>\n<li>It was great meeting @Deductible and getting after it with him for the first time.\u00a0 A less frequent visitor of Purgatory, he still got after it in a serious way.\u00a0 Well done, sir.<\/li>\n<li>Very encouraging that the elderly @Benjamin Button was able to make a triumphant return to Purgatory after his first post last week.\u00a0 Great work my man. #RespectRespectRespect<\/li>\n<li>Lastly, it was an honor to Q Purgatory for this group of men.\u00a0 It is YHC&#8217;s hope that it was adequately terrible for everyone involved.\u00a0 Excellent work all around, boys.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>11 PAX braved the frigid temps, out of what I&#8217;m telling myself was the goodness of their hearts, to guide Turnover through his first Q.\u00a0 Let&#8217;s see what went down&#8230;. _________________________________________________________________________ The THANG Warmup SSH x20 3 Burpees (Q messed this up as it was intended to be 2 Burpees, but the PAX didn&#8217;t seem [&hellip;]<\/p>\n","protected":false},"author":491,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,94],"tags":[],"class_list":["post-6878","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"Turnover","date":"11.10.18","pax":"Root Canal , Undertow , Boomerang , Deductible , Splash , Huckleberry , Spamalot , Benjamin Button (WB) , Resistor , Green Acres (WD) , Bulldog, Turnover (VQ)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6878","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6878"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6878\/revisions"}],"predecessor-version":[{"id":6906,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6878\/revisions\/6906"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6878"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6878"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6878"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}