{"id":6933,"date":"2018-11-17T12:31:48","date_gmt":"2018-11-17T16:31:48","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6933"},"modified":"2018-11-17T12:31:48","modified_gmt":"2018-11-17T16:31:48","slug":"no-country-for-cold-men","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/no-country-for-cold-men\/","title":{"rendered":"No Country For Cold Men"},"content":{"rendered":"<p>Pax:\u00a0 Root Canal (WD), Little Piggy, Bevo, Spicoli, Chitchat (WB), Mutton, Lamb Chop, Greenspan (QIC)<\/p>\n<p>Thistle sent out a mid-week SOS requesting a Substi-Q.\u00a0 YHC was honored to sub in and pull from the leftovers bag of previous Qs.<\/p>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>0700:\u00a0 Six pax had gathered in the parking lot by the appointed time.\u00a0 Spicoli, who had HCed with Chitchat the night before, was not among them.\u00a0 YHC knew Spicoli would show but had also promised the pax that no one would be cold for long.\u00a0 So we short moseyed to the circle at bottom of the Intimidator (to stay in sight of the launch point) and commenced warmarama:<\/p>\n<ul>\n<li>SSH x 15<\/li>\n<li>Copperhead Squats x 15<\/li>\n<li>Forward ASTs x 15<\/li>\n<li>Abe Vigoda (so slow that even Bevo approved) x 5<\/li>\n<li>Whirly with a clap x 17 (Q lost count)<\/li>\n<li>Backward ASTs x 30 something (Spicoli and Chitchat made their anticipated appearance at this point)<\/li>\n<li>SSH x 15 repeato to give Spicoli and Chitchat opportunity for warmup<\/li>\n<\/ul>\n<p>0710:\u00a0 We moseyed down the steps to the track.\u00a0 YHC made the disclaimer that we were \u201cgoing to try something new\u201d with an old exercise.\u00a0 YHC instructed the pax to partner up for partner carry Indian run around the track.\u00a0 Instructions were clear that we would run 50 meters to get started and then the pair at the back would dismount and drop for 5 merkins.\u00a0 They would then run to the front giving space to not slow down the peloton and remount.<\/p>\n<ul>\n<li>One lap partner carry Indian run with 5 merkins for the back pair<\/li>\n<li>One lap individual Indian run with 5 burpees for trailing pax<\/li>\n<\/ul>\n<p>0720:\u00a0 YHC was gassed after the two laps and filled the time with<\/p>\n<ul>\n<li>Dips (IC) x 15<\/li>\n<li>Double-count step ups (OYO) x 20<\/li>\n<\/ul>\n<p>0723:\u00a0 We moseyed up to pull-up hill for<\/p>\n<ul>\n<li>Two sets of hand-walking BTTW (distance ~15 feet)<\/li>\n<li>Three (?) sets of Bear crawl \/ crawl bear up the ramp<\/li>\n<li>Twenty-five reps (OYO) of seated standups on the steps (no hands allowed)<\/li>\n<\/ul>\n<p>0730:\u00a0 We moseyed up the steps to find ourselves at the new old launch point for IS and Conspiracy in the Wiley bus parking lot.\u00a0 Time for Dora.\u00a0 Partner one does exercise, partner two runs to the other end of the parking lot and back.<\/p>\n<ul>\n<li>Divebombers x 50<\/li>\n<li>Low Dollies x 100<\/li>\n<li>Squats x 150<\/li>\n<\/ul>\n<p>We moseyed back to the wall to even our shoulders out with<\/p>\n<ul>\n<li>Two sets of hand-walking BTTW the opposite direction<\/li>\n<\/ul>\n<p>0747:\u00a0 We moseyed back down to the track where we did a 1.25 laps with the following instructions:<\/p>\n<ul>\n<li>Front-facing run in the turns<\/li>\n<li>Backwards-facing run in the straights<\/li>\n<\/ul>\n<p>0752:\u00a0 We moseyed back to the launch point for cross-country abs, all IC:<\/p>\n<ul>\n<li>Straight-legged crunch x 10<\/li>\n<li>Bent knee crunch x 10<\/li>\n<li>LBCs x 10<\/li>\n<li>Knees turned to the left crunch x 10<\/li>\n<li>Knees turned to the right crunch x 10<\/li>\n<li>Legs straight up x 20<\/li>\n<\/ul>\n<p>0758:\u00a0 We finished with<\/p>\n<ul>\n<li>Protractor<\/li>\n<li>High Dollies<\/li>\n<\/ul>\n<p>0800:\u00a0 FIN!<\/p>\n<p><strong><u>COT:<\/u><\/strong><\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>November 22<sup>nd<\/sup> (Thanksgiving): Convergence @ 0700 at Hanes Park.<\/li>\n<li>December 1<sup>st<\/sup>: Mistletoe 5K\/half-marathon.\u00a0 There is an F3 team.<\/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<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Safe travels for all during the holiday week<\/li>\n<\/ul>\n<p>YHC took us out with prayers of gratitude to HIM for the physical and relational accountability that F3 provides for us as men, an aspect that is missing from most, if not all, other organizations and institutions in our culture today.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<p>Strong work from all the pax.\u00a0 I appreciate the willingness of the pax to try some new things.\u00a0 Bevo and YHC had discussed some of the ideas on Friday afternoon.\u00a0 The original plan included the partner-carry Indian run going from the launch point up to Reynolds High School.\u00a0 In retrospect, that would have resulted in mutiny as we had difficulty following instructions and staying together on the track.<\/p>\n<p>Total distance covered this morning ~2.4 miles, some of which included a person on pax backs.\u00a0 We did encounter some slightly slippy areas on the track from the leftover moisture of this week\u2019s soaking.<\/p>\n<p>Pax were thankful that YHC\u2019s shirt had a thermometer on the chest to inform them of the temperature.\u00a0 \u00a0YHC made good on his promise that no one would stay cold for long.<\/p>\n<p>The hand-walking BTTW was introduced to YHC by Tesh at The Fort during a downrange workout.\u00a0 Spicoli insisted that we make sure that we even out our shoulders.<\/p>\n<p>The unassisted standups on the steps were hard.\u00a0 Bevo has sent several uncensored texts to YHC since the workout expressing how he feels about them.<\/p>\n<p>It was great to see Little Piggy out this morning.\u00a0 Dude pushed himself and others throughout.<\/p>\n<p>Lamb Chop is exceptional and a premier backwards runner.<\/p>\n<p>Root Canal is a freaking beast and a great partner.\u00a0 YHC wants to be like RC when he grows up in all ways.<\/p>\n<p>Mutton was at his normal exceptional level.\u00a0 The man just gets it done.<\/p>\n<p>Bevo also has made it a habit of sprinting past YHC during workouts.\u00a0 For someone who doesn\u2019t like to run, he\u2019s got some wheels.<\/p>\n<p>Chitchat brought both youth and enthusiasm to the workout.\u00a0 His perseverance on the walking BTTW was exceptional.<\/p>\n<p>Spicoli\u2019s constant smile and push are an encouragement to YHC each workout.<\/p>\n<p>YHC thanks Thistle for the opportunity to sub in and will return the keys to Palin during a RIRO in the rain next week.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pax:\u00a0 Root Canal (WD), Little Piggy, Bevo, Spicoli, Chitchat (WB), Mutton, Lamb Chop, Greenspan (QIC) Thistle sent out a mid-week SOS requesting a Substi-Q.\u00a0 YHC was honored to sub in and pull from the leftovers bag of previous Qs. The Thang 0700:\u00a0 Six pax had gathered in the parking lot by the appointed time.\u00a0 Spicoli, [&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":[112,93],"tags":[],"class_list":["post-6933","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-impossible-situation"],"acf":{"q":"Greenspan","date":"11\/17\/18","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6933","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=6933"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6933\/revisions"}],"predecessor-version":[{"id":6934,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6933\/revisions\/6934"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6933"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6933"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6933"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}