{"id":8648,"date":"2019-04-13T10:45:00","date_gmt":"2019-04-13T14:45:00","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8648"},"modified":"2019-04-14T06:24:24","modified_gmt":"2019-04-14T10:24:24","slug":"worse-than-expected","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/04\/worse-than-expected\/","title":{"rendered":"Better than Expected Worse than Expected"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">At 0700 4 pax started to run, at 0703, we reached the parking lot and were 7 strong.<span class=\"Apple-converted-space\">\u00a0 <\/span>It went something like this:<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Warm-o-rama &#8211; the usual stuff for Goofy<\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">Individual Medley &#8211; \u00a0sets<\/span><span class=\"s1\">\u00a0every 1:30,\u00a0<\/span><span class=\"s1\">5 each of Burpees, merkins, flutter, SSH,\u00a0<\/span><span class=\"s1\">Add one rep each set until reach 10<\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">Partner Suicides<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">P1 does the called exercise. P2 does a suicide. Flap jack until each Pax has done all exercises <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Lunges<br \/>\n<\/span><span class=\"s1\">Reverse lunges<br \/>\n<\/span><span class=\"s1\">Imperial walkers<br \/>\n<\/span><span class=\"s1\">Hillbillies<br \/>\n<\/span><span class=\"s1\">Squats<br \/>\n<\/span><span class=\"s1\">Jump squats<br \/>\n<\/span><span class=\"s1\">Merkins<br \/>\n<\/span><span class=\"s1\">Carolina Drydocks<\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">Circle Up<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Howling Monkeys &#8211; Pax holds beginning position for monkey humpers.<span class=\"Apple-converted-space\">\u00a0 <\/span>Go around the circle one Pax at a time does 10 monkey humpers until all are done.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Merkins &#8211; same as above, holding plank<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">American Hammer &#8211; same, holding 6 inches<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Nolan Ryan\u2019s &#8211; same, holding elbow plank<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s2\">Repeato Individual Medley <\/span><span class=\"s1\">#CrowdPleaser<\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">Mary<\/span><span class=\"s1\">&#8211; round robin style. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">FIN<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">NMM<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Announcements\/Prayer Concerns<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">@Starfish\u2019s parents and mother in law are having some health difficulty.<span class=\"Apple-converted-space\">\u00a0 <\/span>Prayers for each of them and for their family who is supporting.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Your Q called out for each of us to find someone who has not been invited to F3 and ask them to come out.<span class=\"Apple-converted-space\">\u00a0 <\/span>We need to pass along this gift we have been given<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">NMM<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">A fun and lively crowd this morning.<span class=\"Apple-converted-space\">\u00a0 <\/span>The MC went from fun to complaining as the workout progressed.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">The design was to start with the IM, and then finish with it after you were tired.<span class=\"Apple-converted-space\">\u00a0 <\/span>It worked and was worse than expected. The Q smoked himself.<span class=\"Apple-converted-space\">\u00a0 <\/span>The rest of the crowd also expressed their pleasure of doing it a 2nd time.<\/span><\/li>\n<li>Despite the grumbling at Coffeteria of #MadGoofy, the Q was kind merciful and dropped of the Burpees at the front and the end of the suicide routine.<\/li>\n<li>What an awesome AO. \u00a0Too bad we only explored the parking lot<\/li>\n<li>Great to see @Quiver again &#8211; YHC has not seen him in over a year. \u00a0Congrats on your little one at home!<\/li>\n<li class=\"li1\"><span class=\"s1\">The Blues tunes were a repeat of an old B&amp;W workout, with a few additions for good measure. YHC loves this playlist. \u00a0If you didn\u2019t like it, I offer no apologies. \u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">The finishing song was BBKing\u2019s The Thrill is gone.<span class=\"Apple-converted-space\">\u00a0 <\/span>It was appropriate<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">Tunes<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Mannish Boy, Muddy Waters<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Have A Good Time, Big Walter Horton<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Bo Diddley, Bo Diddley<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Smokestack Lightnin\u2019, Howlin Wolf<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Traveling Riverside Blues, LED Zepplin<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Voodoo Child, Jimi Hendrix<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Sweet Home Chicago, Eric Clapton<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Pride and Joy, Stevie Ray Vaughan<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Born Under a Bad Sign, Albert King<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">The Cannonball, Eddie Boyd<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Texas Flood, Stevie Ray Vaughan<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">One Bourbon, On Scotch, One Beer, John Lee Hooker<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Going Down, Freddie King<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">The Thrill is Gone, BB King<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>At 0700 4 pax started to run, at 0703, we reached the parking lot and were 7 strong.\u00a0 It went something like this: Warm-o-rama &#8211; the usual stuff for Goofy Individual Medley &#8211; \u00a0sets\u00a0every 1:30,\u00a05 each of Burpees, merkins, flutter, SSH,\u00a0Add one rep each set until reach 10 Partner Suicides P1 does the called exercise. [&hellip;]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92,1],"tags":[],"class_list":["post-8648","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot","category-uncategorized"],"acf":{"q":"Goofy","date":"04\/13\/2019","pax":"Quiver, Boomerang, Starfish, Harden, 60 minutes, Blue Light Special, Goofy "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8648","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8648"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8648\/revisions"}],"predecessor-version":[{"id":8658,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8648\/revisions\/8658"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8648"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8648"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8648"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}