{"id":8512,"date":"2019-03-29T09:02:31","date_gmt":"2019-03-29T13:02:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8512"},"modified":"2019-03-29T09:02:31","modified_gmt":"2019-03-29T13:02:31","slug":"taking-flight","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/03\/taking-flight\/","title":{"rendered":"Taking Flight"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">YHC was stepping in early for @Mutton, who needed a substi-Q and will now be Qing in mid April. Had been toying with a few things, but went back to play off of a similar style workout from the Sexual Chocolate one led back in January. Really liking the \u201cFlight\u201d theme, it took shape!<\/span><\/p>\n<p style=\"padding-left: 40px;\">\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH<\/span> <span style=\"font-weight: 400;\">x 11 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to the track, stopping at 4 corners:<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><b><span style=\"font-weight: 400;\">IST<\/span> <span style=\"font-weight: 400;\">x 11 IC<\/span><\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Copperhead Squat x 11 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whirly w\/The Clap x 11 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Arm Swirly Things F\/R x 11 IC<\/span><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\">\n<p><b>The Thang<\/b><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Flight<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400;\">4 laps around the track<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400;\">Increment exercises each lap, till all 4 are done on 4th lap.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1st lap: Merkins x 25<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2nd lap: Mountain Climber x 25<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3rd lap: Squat Jumps x 25<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4th lap: Burpees x 25<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to the Intimidator<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Take <\/span><b>FLIGHT <\/b><span style=\"font-weight: 400;\">&#8211; Run to first stop sign, and back, do the following:<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><b>F<\/b><span style=\"font-weight: 400;\">reddy Mercury x 25 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>L<\/b><span style=\"font-weight: 400;\">unges x 25 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>I<\/b><span style=\"font-weight: 400;\">rkins x 25 OYO<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run backwards up Intimidator<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><b>G<\/b><span style=\"font-weight: 400;\">orilla Humpers x 25 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>H<\/b><span style=\"font-weight: 400;\">and Release Merkins x 25 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>T<\/b><span style=\"font-weight: 400;\">rump Twist x 22 OYO<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">BONUS: Run backwards up Intimidator<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\">\n<p><b>Mary <\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBCs x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Low Flutter x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Penguin Crunch x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Plank til time<\/span><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\">\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for @Lambchop\u2019s sister who had an unexpected outcome that will affect her career path.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for @Lambchop, who works in sales, and is starting a job hunt. Maybe some PAX can help him out?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for those struggling with addiction. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Welcome news of @Proehl making his return. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out giving thanks and lifting up the prayer requests.<\/span><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\">\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Great bunch of guys Wednesday morning! Each was pushing the pace, and working hard for this fun one.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2.6 miles in total. 100 merkins in the first 15 minutes, 150 merkins total. Only 25 burpees, less than 60 as promised (was almost 50, but opted to make the burpees last). <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Snookie is rediculously fast. The only way the PAX could catch up with him was because he had so much airtime on his Squat Jumps!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Right behind him was his brother @BlueSteel, great to see him out more these days due to a calmer work schedule (\u201cfor now\u201d he said). <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Thistle earned that #RespectRespect\u2026 he\u2019s more than worthy of it! Strong work this morning, looked like he hardly broke a sweat.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nice to meet @BenjaminButton this morning, who seemed the strong and silent type, but was very talkative after CoT. Hope to see you again soon!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@DrTootCanal never reared his head this morning, rather his alter ego @RootCanal was flying through jump squats faster than YHC could fathom. \ud83d\ude09<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Lambchop texted YHC later in the day to say those burpees did him in, which was surprising considering his Uncle @Mutton loves to throw down 100 burpees in his beatdowns\u2026 I guess it does not run in the family!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC hadn\u2019t seen @Undertow in what seemed like months so it was great to see him out there running up the Intimidator with ease.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Glazer put in his standard EC run in, must be nice to live so close to an AO! <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Speaking of living close by, @Freon was present and accounted for once again. YHC had to apologize for possibly deleting his website account while cleaning some invalid requests up the other day\u2026 keep up the good work, brother!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Posthole has been a regular PAX since his first post at #UrbanAssault, great to see him sticking with it and very clearly getting stronger, as he was flying through our Flight today.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Palin was fully of MC at the start on Wednesday, but YHC can\u2019t remember any of it because I was slacking on Slack and forgot to make the BB. Always glad to see him when I post though!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">And lastly, our Site-Q @Razzie, who sent out an email looking for subs on Monday, approved of my substi-Q today. So the PAX can all thank him for the fun time we had. @Glazer left some big shoes to fill, but he\u2019s been doing a great job communicating as site-Q&#8230; thanks for your leadership!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Always a pleasure to lead and be amongst such great guys, thanks for the keys, @Razzie!<\/span><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\">\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC was stepping in early for @Mutton, who needed a substi-Q and will now be Qing in mid April. Had been toying with a few things, but went back to play off of a similar style workout from the Sexual Chocolate one led back in January. Really liking the \u201cFlight\u201d theme, it took shape! Warm-o-rama [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-8512","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Van Gogh","date":"3\/27\/2019","pax":"Root Canal, Undertow, Razzie, Benjamin Button, Glazer, Lambchop, Blue Steel, Van Pelt, Posthole, Thistle (WD), Freon (WB), Palin, Snookie, Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8512","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8512"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8512\/revisions"}],"predecessor-version":[{"id":8513,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8512\/revisions\/8513"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8512"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8512"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8512"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}