{"id":6954,"date":"2018-11-19T22:17:45","date_gmt":"2018-11-20T02:17:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6954"},"modified":"2018-11-19T22:24:19","modified_gmt":"2018-11-20T02:24:19","slug":"there-is-sore-and-then-there-is-sore","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/there-is-sore-and-then-there-is-sore\/","title":{"rendered":"There is sore and then there is SORE"},"content":{"rendered":"
Title: There is sore and then there is S-O-R-E<\/span><\/h5>\n
Date: 11\/19\/18<\/span><\/h5>\n
Q: Zima<\/span><\/h5>\n
PAX: Van Gogh (WB), Zuckerburg, Greenspan, Ziggy Stardust, Balco, Ink Spot (WD), Red Eye, Snooki, Root Canal, Zima (QIC)<\/span><\/h5>\n
\n

 <\/p>\n

Introduction.<\/b><\/p>\n

On this particular day in history, my body is more sore than on any other day that I\u2019ve been on this earth. \u00a0Having just participated in a Spartan Ultra Beast event, every single muscle that is in any way attached to my skeleton is expressing its displeasure about what I just put it through. \u00a0It\u2019s like a labor union for muscles that have banded together to fight the injustice. There\u2019s no other explanation. How could running a race cause my jaw muscles to hurt? And my toes? \u00a0They must be revolting in solidarity with my rectus femori. And who knew there were elbow muscles? Which, by the way, have randomly decided not to work properly anymore. Go figure.<\/span><\/p>\n

 <\/p>\n

Anyway, all that\u2019s just to say that I had to come up with a workout that was still worthy of the attending PAX, but would allow the Q not to strain myself physically or stretch myself mentally by, you know, counting to 3. \u00a0So rather than reinvent the proverbial wheel, why not just recycle an old weinke and pray that there aren\u2019t too many repeat customers. Eenie-meenie-miney-mo, which one of these fits the AO? And BINGO, there it is. <\/span><\/p>\n

 <\/p>\n

Warm-o-rama.<\/b><\/p>\n

SSH, Abe Vigodas, Whirly with the Clap, Imperial Storm Troopers, Spider Merkins<\/span><\/p>\n

 <\/p>\n

Beatdown.<\/b><\/p>\n

 <\/p>\n

Grab the shovel flag and let\u2019s mosey. \u00a0Find the X because X marks the spot (ok, there was no X) and plant the flag to mark our start point.<\/span><\/p>\n

 <\/p>\n

WARM UP LAP around the north loop of Leinbach Park. \u00a0Describe the beatdown as the Q desperately and painfully tries to loosen his legs. \u00a0The mumble chatter game was strong from the jabronis, mostly from Red Eye and Balco, but I\u2019m pretty sure that everyone got in a shot. \u00a0Don\u2019t let Ink Spot\u2019s unassuming exterior fool you. He\u2019s a mean SOB.<\/span><\/p>\n

 <\/p>\n

MAIN EVENT.<\/span><\/p>\n

Start at the shovel flag. \u00a0Run counter clockwise to:<\/span><\/p>\n

Cone 1 and do 10 Pulse Lunges. \u00a0Run back to shovel flag and do 10 Mountain Climbers.<\/span><\/p>\n

Cone 2 and do 20 Carolina Dry Docks. \u00a0Run back to shovel flag and do 10 Mountain Climbers.<\/span><\/p>\n

Cone 3 and do 30 Hand Release Merkins. \u00a0Run back to shovel flag and do 10 Mountain Climbers.<\/span><\/p>\n

Cone 4 and do 40 Burpees. \u00a0Run back to shovel flag and do 10 Mountain Climbers.<\/span><\/p>\n

Cone 5 and do 50 Monkey Humpers. \u00a0Run back to shovel flag and do 10 Mountain Climbers.<\/span><\/p>\n

Cone 6 and do 60 Merkins. \u00a0Run back to shovel flag and do 10 Mountain Climbers.<\/span><\/p>\n

Cone 7 and do 70 Heels to Heaven. \u00a0Run back to shovel flag and do 10 Mountain Climbers.<\/span><\/p>\n

Cone 8 and do 80 Sumo Squats. \u00a0Run back to shovel flag and do 10 Mountain Climbers.<\/span><\/p>\n

Cone 9 and do 90 SSHs. \u00a0Run back to shovel flag and do 10 Mountain Climbers.<\/span><\/p>\n

Cone 10 and do 100 WWI LBC. \u00a0Run back to shovel flag and do 10 Mountain Climbers.<\/span><\/p>\n

 <\/p>\n

Mary.<\/b><\/p>\n

Just enough time for:<\/span><\/p>\n

25 Pickle Pounders IC<\/span><\/p>\n

15 WWIIs IC<\/span><\/p>\n

 <\/p>\n

Out of Time.<\/b><\/p>\n

 <\/p>\n

Deep Thoughts from the Q:<\/b><\/p>\n

    \n
  • All in all, not too difficult of a workout. \u00a0It was a bit over 2 miles of running and about 700 total reps. \u00a0YHC was aiming to raise the intensity level slightly, but couldn\u2019t muster the bones to go any faster. \u00a0#Kotters to those with higher expectations. I owe you one. See you at my next scheduled Q in two weeks. <\/span><\/li>\n
  • Zuck got confused. \u00a0He must have thought Speed Trap was launching from Leinbach this morning. \u00a0When he realized his mistake and that it was just a boring old bootcamp instead, he graciously decided to honor us with his presence. \u00a0#BootcampKotters.<\/span><\/li>\n
  • A few PAX got off easy without penalty burpees for being late. \u00a0That was a #QFail as he didn\u2019t notice the PAX stealthily sneaking in.<\/span><\/li>\n
  • By the way, who knocked over the port-a-john? \u00a0And is there somebody stuck inside?<\/span><\/li>\n
  • Snooki is amazed by how well the Q can coordinate a three count with such fluid body movements. \u00a0Don\u2019t be jealous.<\/span><\/li>\n
  • Root Canal must have eaten his Wheaties this morning. \u00a0He was out in front, causing Van Gogh some \u201ctop dog\u201d distress.<\/span><\/li>\n
  • Greenspan thought the workout was too easy and has HC\u2019ed for the next Ultra.<\/span><\/li>\n
  • Ziggy is still complaining about the excessive number of reps. \u00a0I can hear him from here.<\/span><\/li>\n
  • Not a single member of the PAX showed up from the last time this workout was led. \u00a0The plan worked like a charm.<\/span><\/li>\n<\/ul>\n

     <\/p>\n

    Announcements:<\/b><\/p>\n

      \n
    • Prayers for everyone affected by the Business 40 closure – all of the travelers and all of the businesses.<\/span><\/li>\n
    • Thanksgiving Convergence at Hanes Park on Thursday at 7 am.<\/span><\/li>\n
    • Murph at Hanes Park on Thursday at 5 am. \u00a0Apparently there\u2019s also a run starting at 3 am.<\/span><\/li>\n
    • December 15: F3\/FiA Christmas part and 5 year F3 celebration. \u00a0Leave your kids at home<\/span><\/li>\n<\/ul>\n

       <\/p>\n

      Prayers:<\/b><\/p>\n

        \n
      • Root Canal so very expertly took us out. \u00a0That man is on a whole other plan of existence.<\/span><\/li>\n<\/ul>\n

         <\/p>\n

        Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

        Title: There is sore and then there is S-O-R-E Date: 11\/19\/18 Q: Zima PAX: Van Gogh (WB), Zuckerburg, Greenspan, Ziggy Stardust, Balco, Ink Spot (WD), Red Eye, Snooki, Root Canal, Zima (QIC)   Introduction. On this particular day in history, my body is more sore than on any other day that I\u2019ve been on this […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"class_list":["post-6954","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"Zima","date":"11\/19\/18","pax":"Van Gogh (WB), Zuckerburg, Greenspan, Ziggy Stardust, Balco, Ink Spot (WD), Red Eye, Snooki, Root Canal, Zima (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6954","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6954"}],"version-history":[{"count":6,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6954\/revisions"}],"predecessor-version":[{"id":6960,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6954\/revisions\/6960"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6954"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6954"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6954"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}