{"id":8519,"date":"2019-03-30T10:44:57","date_gmt":"2019-03-30T14:44:57","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8519"},"modified":"2019-03-30T11:08:21","modified_gmt":"2019-03-30T15:08:21","slug":"pardon-the-interruption","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/03\/pardon-the-interruption\/","title":{"rendered":"Pardon The Interruption"},"content":{"rendered":"<p>We were having a nice leisurely pre-Purgatory stretching session and catching up on the events of the week at about 0655 when this silver car blasting Auburn&#8217;s fight song pulls into the parking lot on two wheels with a former #Nantan hootin and hollerin about #Tigers and #Eagles and doin&#8217; donuts through the Speas parking lot.\u00a0 @Mongoose threw his glove at said intruder and then the intruder ran over him with his car.\u00a0 See the photographic proof on the #Twitterverse.\u00a0 #TruthNugget #FakeNews.\u00a0 The intruder then hopped out of his car sporting an Auburn jersey #86 supporting the last year until last night that AU reached the #EliteEight.\u00a0 There&#8217;s more photographic proof of that display on the #Twitterverse as well.<\/p>\n<p>Appropriately stretched out and with a suprising number of mourning #Tarheels in attendance, including @Goofy, the aforementioned @Mongoose, and @Burlap and a much more professional #EliteEight participant @Spamalot who at least acted like #BoilerUp had been there before unlike the aforementioned #Tigger intruder, and with #Disclaimer issued, 14 total pax launched with only a #VirtualShovelFlag having been planted.\u00a0 And it went something like this&#8230;<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x20 IC (aka #OkekePoints according to #NantanEmeritus)<\/li>\n<li>IW x15 IC<\/li>\n<li>Abe Vigoda x10 IC<\/li>\n<li>Whirly Got The Clap x10 IC<\/li>\n<li>Copperhead Squats x20 IC<\/li>\n<li>Hillbillies x15 IC<\/li>\n<li>Manmaker Merkins x10 IC, hold it<\/li>\n<li>Peter Parker x10 IC, hold it<\/li>\n<li>Parker Peter x10 IC<\/li>\n<\/ul>\n<p>Mosey to Lido Deck.<\/p>\n<p><strong>The Thang:\u00a0 Part 1:\u00a0 Lido Deck Circuit with Jump Rope Interruption<\/strong><\/p>\n<p>Pax form a circle square on the Lido Deck benches.\u00a0 Pax perform escalating circuit while each pax takes turn in center of circle square with Jump Rope x97 (aka #WDEPoints per #NantanEmeritus) OYO.\u00a0 #Omaha to x80 for everyone except #WarDamnEagle who still had to do x97.<\/p>\n<p>Circuit:<\/p>\n<ul>\n<li>1 Derkin<\/li>\n<li>1 Right Leg Step Up<\/li>\n<li>1 Left Leg Step Up<\/li>\n<li>1 Irkin<\/li>\n<li>1 Dip<\/li>\n<li>And then repeat circuit with escalating number of reps each round until all pax have jumped rope.<\/li>\n<\/ul>\n<p>Mosey to rocks.<\/p>\n<p><strong>The Thang:\u00a0 Part 2:\u00a0 Rock Circuit with Farmer Carry Interruption<\/strong><\/p>\n<p>Pax each grab a lifting rock and form a circle next to the rockpile.\u00a0 Pax perform escalating circuit while each pax takes a turn farmer carrying a 25 lb and a 35 lb kettlebell around the mini track\/circle next to rockpile.<\/p>\n<p>Circuit:<\/p>\n<ul>\n<li>1 Skullcrusher<\/li>\n<li>1 Overhead Press<\/li>\n<li>1 Curl<\/li>\n<li>1 Upright Row<\/li>\n<li>1 Goblet Squat<\/li>\n<li>1 Louganis<\/li>\n<li>And then repeat with an escalating number of reps each round until all pax have farmer carried.<\/li>\n<\/ul>\n<p>Mosey to field.<\/p>\n<p><strong>The Thang:\u00a0 Part 3:\u00a0 Dora 1-2-3 with Partner Sandbag Carry Interruption<\/strong><\/p>\n<p>Partner up.\u00a0 Height somewhat matters.\u00a0 Partner A runs to tennis ball (~50m) while Partner B stays and performs exercise.\u00a0 Flapjack and rotate until partner team hits quota of each exercise.\u00a0 Teams take turns partner carrying the sandbag (65 pounds) to the tennis ball (~50m) and back and then resume the Dora.<\/p>\n<ul>\n<li>100 Trailer Park Merkins<\/li>\n<li>200 Sumo Squats<\/li>\n<li>300 LBCs<\/li>\n<\/ul>\n<p>Each team took two turns with the sandbag.<\/p>\n<p>Mosey back to #VSF.<\/p>\n<p><strong>6 Minutes of Mary<\/strong><\/p>\n<ul>\n<li>Low Dolly x20 IC<\/li>\n<li>Penguin Crunch x20 IC<\/li>\n<li>Low Flutter x20 IC<\/li>\n<li>Lance Armstrong aka Freddie Mercury x20 IC<\/li>\n<li>Heels to Heaven x15 IC<\/li>\n<li>But since the #Tarheels could get to but not past the #SweetSixteen&#8230;.<\/li>\n<li>Heels to Heaven x1 IC<\/li>\n<\/ul>\n<p><strong>COT\/BOM:\u00a0\u00a0<\/strong>YHC took us out.<\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>@Mongoose recovered well after having been run over by #WarTigger and completed every circuit.\u00a0 Helps that somehow he was the #WarBaby today.\u00a0 Which means we all need to be EHing younger dudes as we are all getting old.\u00a0 #PurgatoryInNeedOfGentrification<\/p>\n<p>@Butter nor @Butter&#8217;sHair was in attendance after a strong #Twitter and #GroupText game last night.\u00a0 #TooMuchTitos?<\/p>\n<p>#Tclaps and #Cobains to the #Tarheels in attendance for the format this morning which was originally intended to keep all of us together to focus on #2ndF but ended up subjecting all of us to way too much #Gloating over #EastAlabamaMaleCollege&#8217;s #EliteEight historic run.<\/p>\n<p>YHC and the rest of the deacon fans in the house should have only had to do 11 jump ropes since that&#8217;s the number of games our #RetainedHeadCoach was able to eke out this year.\u00a0 #FootballSchool, right @Schultzy, @BlueLightSpecial and @Boomerang?<\/p>\n<p>@BAM belched a couple of times.\u00a0 @D-Day was the strongest #Thor in attendance.\u00a0 @TPE showed amazing #FarmerCarrySprinting ability and is probably home working on his @FarmersOnly.com profile as we speak.\u00a0 @Lemming weathered (along with @BlueLightSpecial) having to do back-to-back sandbag carries.\u00a0 @GreenAcres was there to greet us at the end and joined in for #Mary.<\/p>\n<p>Here&#8217;s the playlist which are all bands I&#8217;ve seen or will see in Austin:<\/p>\n<ul>\n<li>Purgatory (Tyler Childers)<\/li>\n<li>Total Football (Parquet Courts)<\/li>\n<li>NY Money (White Denim)<\/li>\n<li>On Guilty Pleasures (Quiet Company)<\/li>\n<li>Banditos (The Refreshments)<\/li>\n<li>Sunshine Rock (Bob Mould)<\/li>\n<li>Sunny Love Song (Bob Mould)<\/li>\n<li>Dylan Thomas (Better Oblivion Community Center)<\/li>\n<li>For the Lonely Ones (Lucero)<\/li>\n<li>Bodys (Car Seat Headrest)<\/li>\n<li>Sisyphus (Andrew Bird)<\/li>\n<li>Future Me Hates Me (The Beths)<\/li>\n<li>Concrete (Shame)<\/li>\n<li>Passive Aggressive (Robert Ellis)<\/li>\n<li>Save It For Later (The English Beat)\u00a0 #RIPRankingRoger<\/li>\n<\/ul>\n<p>It was an honor and privilege to lead this morning.\u00a0 Hope you enjoyed it.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We were having a nice leisurely pre-Purgatory stretching session and catching up on the events of the week at about 0655 when this silver car blasting Auburn&#8217;s fight song pulls into the parking lot on two wheels with a former #Nantan hootin and hollerin about #Tigers and #Eagles and doin&#8217; donuts through the Speas parking [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,94],"tags":[],"class_list":["post-8519","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"Starfish","date":"3\/30\/2019","pax":"Lemming, Boomerang, Mongoose (WB), Lysol (WDE), Blue Light Special, Offsides, Sergeant Schultz, D-Day, Spamalot, Green Acres (WD), Goofy, The Pony Express, BAM, Burlap, Starfish (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8519","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8519"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8519\/revisions"}],"predecessor-version":[{"id":8521,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8519\/revisions\/8521"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8519"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8519"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8519"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}