{"id":8256,"date":"2019-03-06T11:00:04","date_gmt":"2019-03-06T15:00:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8256"},"modified":"2019-09-03T22:01:40","modified_gmt":"2019-09-04T02:01:40","slug":"let-the-hate-flow-through-you","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/03\/let-the-hate-flow-through-you\/","title":{"rendered":"Let The Hate Flow Through You"},"content":{"rendered":"<p>5 PAX posted at Bells &amp; Whistles on a cold, windy morning for some fun and pain.\u00a0 \u00a0 The PAX in attendance came from two different tribes: UNC fans and Wake fans.\u00a0 \u00a0While never the twain shall normally meet, all were united in their hatred of Duke.\u00a0 (The enemy of my enemy is my friend!)\u00a0 Our unified hatred of this very embodiment of evil kept us warm on a chilly morning.<\/p>\n<p><strong>WARMARAMA:\u00a0<\/strong> \u00a0We were running a little behind schedule due to a late opening of the gates to Reagan High School, so YHC moved quickly through the Warmarama.\u00a0 (There was sufficient time for Bluto to bum a jacket from Zuckerberg, who came in a little hot, as he does on occasion.\u00a0 I overheard Bluto explain that he had thought that 3 T-shirts would be enough for the weather, but that he was painfully mistaken.\u00a0 \u00a0It was pretty damn cold, and a cutting wind didn&#8217;t help.)\u00a0 Warmarama included an assortment of SSHs, ISTs, Arm Swirly Things, Whirlys, and some standing hamstring stretches.<\/p>\n<p><strong>THE THANG:\u00a0\u00a0<\/strong>The beatdown this morning consisted of a modified DORA conducted in the Reagan HS parking lot.\u00a0 \u00a0The PAX paired off into two teams, one composed of Schneider, Zuckerberg &amp; The Singing Cowboy and the other consisting of Bluto and YHC.\u00a0 \u00a0The workout went like this:\u00a0 Partner # 1 (or 1A and 1B, as the case may be)\u00a0 performs the listed exercise utilizing a kettlebell while Partner # 2 runs 100 yards across the parking lot.\u00a0 Once there, Partner # 2 rolls a die and performs 5 burpees plus the number rolled (so anywhere between 6 and 11 burpees).\u00a0 Partner # 2 then runs back to Partner #1.<\/p>\n<p><strong>Once Partner # 2 returned to Partner # 1, both teammates shout emphatically &#8220;DUKE SUCKS!&#8221;\u00a0 \u00a0<\/strong><\/p>\n<p>Partner # 1 then runs to the other end, rolls the die, does burpees, etc. while Partner # 2 does the listed exercise, and the process continues.\u00a0 \u00a0Each team performs the listed exercise until they cumulatively reach 100 repetitions, then moves on to the next exercise.<\/p>\n<p>The listed exercises (all performed with kettlebells) were:<\/p>\n<ul>\n<li>Overhead Press x 100<\/li>\n<li>Skull Crushers x 100<\/li>\n<li>Goblet Squats x 100<\/li>\n<li>Upright Rows x 100<\/li>\n<li>Clean &amp; Press x 100 (alternating arms every 10 reps [at least that&#8217;s what I did])<\/li>\n<li>Curls x 100<\/li>\n<li>Steph Curries x 100<\/li>\n<li>Kettlebell Swings x 100<\/li>\n<li>Alternating Lunges x 100<\/li>\n<\/ul>\n<p>I have no idea regarding approximately how many burpees each of us did.\u00a0 I&#8217;d say at least a minimum of 75.<\/p>\n<p>At the conclusion of the Alternating Lunges, we consolidated and got a 10 count.\u00a0 \u00a0We then assumed the Front Leaning Rest position (otherwise known as a High Plank), which we held while we listened to The Gap Band&#8217;s &#8220;You Dropped the Bomb on Me.&#8221;\u00a0 Each time the word &#8220;bomb&#8221; is heard, everyone performs a Merkin.\u00a0 That&#8217;s quite a lot of Merkins at the end of a workout.<\/p>\n<p><strong>MARY:\u00a0 <\/strong>\u00a0Performed democratically, with each of the 5 PAX calling out an ab exercise.\u00a0 \u00a0YHC had the final exercise, and chose fun with the alphabet.\u00a0 Rather than going through the alphabet, YHC spelled out a sentence, one letter at a time.\u00a0 \u00a0YHC will leave some letters out so as to not give it away to those who weren&#8217;t there, but the sentence was:\u00a0 \u00a0C_ACH\u00a0 \u00a0_\u00a0 \u00a0 I_\u00a0 \u00a0TH_\u00a0 \u00a0SP_WN\u00a0 \u00a0_F\u00a0 S_T_N.<\/p>\n<p><strong>COT:<\/strong> \u00a0It was really cold, so we didn&#8217;t stick around long for the COT.\u00a0 The Singing Cowboy took us out with an uplifting prayer for grace and guidance.<\/p>\n<p>Thanks for the keys, Cowboy!!<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>5 PAX posted at Bells &amp; Whistles on a cold, windy morning for some fun and pain.\u00a0 \u00a0 The PAX in attendance came from two different tribes: UNC fans and Wake fans.\u00a0 \u00a0While never the twain shall normally meet, all were united in their hatred of Duke.\u00a0 (The enemy of my enemy is my friend!)\u00a0 [&hellip;]<\/p>\n","protected":false},"author":245,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,113],"tags":[],"class_list":["post-8256","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-pain-stations"],"acf":{"q":"SGT Schultz","date":"March 6, 2019","pax":"Bluto, Schneider, The Singing Cowboy, SGT Schultz, Zuckerberg"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8256","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\/245"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8256"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8256\/revisions"}],"predecessor-version":[{"id":8266,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8256\/revisions\/8266"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8256"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}