1.16.18<\/p>\n\n\n\n
Mayhem<\/p>\n\n\n\n
PAX: Spamalot , Burns (WB), Mongoose, Zima (Aye!), Huckleberry, Red Eye, Post Hole, TPS, Root Canal (WD), Tweetie Bird (former FNG Mike Hurst), Turnover (Q).<\/p>\n\n\n\n
As the legion of PAX descended on #Mayhem this morning, YHC knew that an #intense beatdown would be necessary to properly challenge the assembled gladiators. The attempt to tire these fine #HIMs is detailed below:<\/p>\n\n\n\n
The THANG:<\/p>\n\n\n\n
Warmup<\/p>\n\n\n\n
Mosey around parking lot (YHC seemed to succeed in catching the PAX off-guard with this Flatline-esque launch)<\/p>\n\n\n\n
Return to Launch and circle up for ACTUAL warm-up<\/p>\n\n\n\n
SSH x20<\/p>\n\n\n\n
IST x20<\/p>\n\n\n\n
Abe Vigoda x8 (YHC nailed the cadence, as was made clear by the rousing approval of all gathered PAX)<\/p>\n\n\n\n
Whirly w\/ Clap x10<\/p>\n\n\n\n
AST Front , AST Back , Overhead Clap (all x10)<\/p>\n\n\n\n
Burpees x10 OYO<\/p>\n\n\n\n
Mosey to Jamison Park Shelter<\/p>\n\n\n\n
All were instructed to grab some bench to prepare for a breezy circuit of lower body exercises followed by a circuit of upper body exercises<\/p>\n\n\n\n
Lower Body (aka Aiken Legs – 4 exercises 20 reps each with no rest in between)<\/p>\n\n\n\n
Squats, Box Jumps, Alt Lunge, Split Jacks (all x20)<\/p>\n\n\n\n
Upper Body (4 exercises, 12 reps each with no rest)<\/p>\n\n\n\n
Hand Release Merkins, Dips, Derkins, Alt Shoulder Tap (all x12)<\/p>\n\n\n\n
Circuit above was performed x3<\/p>\n\n\n\n
YHC decided to Omaha and cut short the last upper body circuit to ensure there would be ample time for the #cones<\/p>\n\n\n\n
Mosey to parking lot<\/p>\n\n\n\n
PAX were greeted by 4 cones spaced evenly down the length of the parking lot where they were informed they would be completing a routine known as the Apple Turnover (yes, YHC chose this routine primarily because of the name, but also because of his affinity for bear crawls)<\/p>\n\n\n\n
The Apple Turnover<\/p>\n\n\n\n
Bear Crawl from start to 1st cone<\/p>\n\n\n\n
*TURNOVER* and crab walk from 1st cone to 2nd cone<\/p>\n\n\n\n
TURNOVER AGAIN back to bear crawl from 2nd to 3rd cone<\/p>\n\n\n\n
Final turnover back to crab walk from 3rd cone to 4th cone<\/p>\n\n\n\n
Mosey back to start of Turnover, perform Squat Jumps x10 and Plank Jacks x10 then Repeato<\/p>\n\n\n\n
(The Turnover routine was performed x 3)<\/p>\n\n\n\n
Mosey to Wall in Bus Lot<\/p>\n\n\n\n
People’s Chair w\/ 40 Jack Reachers OYO<\/p>\n\n\n\n
Mosey to curb for Fast Feet IC x15<\/p>\n\n\n\n
Back to wall for BTTW (IC x15)<\/p>\n\n\n\n
Mosey to curb for Fast Feet IC x15<\/p>\n\n\n\n
Back to wall for Rebound Drills x30 OYO<\/p>\n\n\n\n
Mosey to curb for Fast Feet IC x15<\/p>\n\n\n\n
Mosey back to Launch for Mary<\/p>\n\n\n\n
Mary:<\/p>\n\n\n\n
American Hammer x20<\/p>\n\n\n\n
“The Thistle (?)” – Dr. Toot Canal led PAX in a variety of plank\/raised leg merkins type exercises that all involved seem to really enjoy and did not hesitate to say so<\/p>\n\n\n\n
LBC’s x20<\/p>\n\n\n\n
Box Cutters x20<\/p>\n\n\n\n
Ski Abs x15<\/p>\n\n\n\n
FIN<\/p>\n\n\n\n
COT: <\/p>\n\n\n\n
Welcome to former FNG Mike Hurst (aka Tweetie Bird). Was EH’ed by his co-worker, Root Canal. Held his own and finished strong. Solid work, Tweetie. Glad to have you.<\/p>\n\n\n\n
YHC took us out thanking Him for our blessings, and asking for the constant reminder that if He is for us, who can be against us?<\/p>\n\n\n\n
Announcements\/Prayer Requests:<\/p>\n\n\n\n
Burns has the Q for #WIB tomorrow. Launch at Thruway<\/p>\n\n\n\n
Shmedfest (sp?) August 24th<\/p>\n\n\n\n
Red Eye gave reminder that Lysol is looking for help from volunteers for H.O.P.E. tomorrow (1.17), contact Lysol on #TheTwitter<\/p>\n\n\n\n
Continued prayers for all affected (directly or indirectly) by the government shutdown<\/p>\n\n\n\n
Continued prayers for YHC on family matters<\/p>\n\n\n\n
NMM<\/p>\n\n\n\n
#AsExpected the Flatline-esque Launch was met with ample MC<\/p>\n\n\n\n
While YHC was pleased to hear the MC trail off during Aiken Legs, it never got completely quiet thanks to @Mongoose and @Zima, per the usual<\/p>\n\n\n\n
The PAX did seem to enjoy the planned activities, although the 3rd sets of Aiken Legs and Apple Turnovers were met with something a little less than enthusiasm<\/p>\n\n\n\n
YHC’s creativity was called into question several times. These comments were ignored by YHC.<\/p>\n\n\n\n
@Huckleberry seemed especially anxious to collect the cones this morning, albeit a set or 2 too early. YHC appreciated Huck’s zeal for tidiness<\/p>\n\n\n\n
@Root Canal will not, and should not, ever be called upon again during popcorn Mary, as he seems to not understand the muscle group that Mary is intended to target. “The Thistle” was truly terrible. Thanks, RC.<\/p>\n\n\n\n
Be on the lookout for @Post Hole’s VQ coming up in February.<\/p>\n\n\n\n
Tremendous work was put in by all PAX involved. As always, it is an honor to fellowship with such HIMs. Thanks for the keys, Zima.<\/p>\n\n\n\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
1.16.18 Mayhem PAX: Spamalot , Burns (WB), Mongoose, Zima (Aye!), Huckleberry, Red Eye, Post Hole, TPS, Root Canal (WD), Tweetie Bird (former FNG Mike Hurst), Turnover (Q). As the legion of PAX descended on #Mayhem this morning, YHC knew that an #intense beatdown would be necessary to properly challenge the assembled gladiators. The attempt to […]<\/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":[112,83],"tags":[],"class_list":["post-7672","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7672","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=7672"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7672\/revisions"}],"predecessor-version":[{"id":7678,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7672\/revisions\/7678"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7672"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7672"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7672"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}