{"id":8672,"date":"2019-04-15T10:35:25","date_gmt":"2019-04-15T14:35:25","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8672"},"modified":"2019-04-15T10:47:51","modified_gmt":"2019-04-15T14:47:51","slug":"theestate04152019","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/04\/theestate04152019\/","title":{"rendered":"Who is Nolan Richardson?"},"content":{"rendered":"

11 pax joined YHC in the gloom for my maiden voyage at The Estate. A cry for assistance was sent out last evening for parking instructions at the AO as well as a brief description of who would likely attend and what would they expect. Intel was secured and YHC quickly realized I was out of place. What could a slow guy from #WeFoCo bring the fast and uber fit dash pax of The Estate. Idea: Run them ragged 50 yards at a time! YHC had never Q’d “40 Minutes of Hell” without some modification. But that wouldn’t be good enough for these fine gentlemen. So we were off:<\/p>\n

The Thang – Nolan Richardson’s “40 Minutes of Hell”<\/strong><\/p>\n

Unusual Warm-O-Rama<\/p>\n

    \n
  1. Windmills (fast pace) x 10 IC<\/li>\n
  2. American Hammers x 10 IC<\/li>\n
  3. Mosey to top slight incline by “All Through the House” store<\/li>\n<\/ol>\n

    P1: Stay at starting point and do exercise on trusty cardboard<\/p>\n

    P2: Back peddle to Reynolda Village sign, Complete a “Bobby Hurley” then run back<\/p>\n

    Flapjack until prescribed # of reps completed by team – move on to next exercise no breaks – THIS IS HELL!!<\/p>\n

    Cardboard Exercises:<\/p>\n

      \n
    1. Burpees x 150<\/li>\n
    2. Squats x 300<\/li>\n
    3. Big Boy Sit-ups x 150<\/li>\n
    4. Arm Swirly Things x 300<\/li>\n
    5. Merkins x 150<\/li>\n
    6. Imperial Walkers x 300<\/li>\n
    7. Repeato if time allows (Several of these young bucks ignored this direction)<\/li>\n<\/ol>\n

      Mosey back to starting point<\/p>\n

      5 MOM<\/strong><\/p>\n

        \n
      1. Penguin Crunch x 15 IC<\/li>\n
      2. Mutton Crunch R\/L x 15 IC<\/li>\n
      3. Mutton Crunch L\/R x 15 IC<\/li>\n
      4. LBC’s x 15 IC<\/li>\n
      5. Heels to Heaven (?) x 15 IC called by TMN<\/li>\n
      6. Low Flutter x 15 IC by Spam-a-lot<\/li>\n<\/ol>\n

        Finished!<\/p>\n

        NMM<\/strong><\/p>\n

          \n
        1. Nice to work out with many of you for the first time – Litterbox, Blue Steel, Fokker, Chisel, Snooki, and Dr. Seuss. Do not be afraid to venture out to #WeFoCo sometime. We do not bite, despite what the rest of the Dash Pax may tell you.<\/li>\n
        2. Huckleberry promised a care package for YHC and Sour Mash for our drive home. Unfortunately, he left it at home when he decided to fartsack.<\/li>\n
        3. Lot’s of EC runs going on this morning, nice work fellas.<\/li>\n
        4. YHC hopes the beat down was sufficient – We in #WeFoCo may not go long or far, but we go hard. (Awaiting Sour Mash to insert dirty joke here).<\/li>\n
        5. Young Crowd indeed – Very few knew about Nolan Richardson. He won the NIT Championship at Tulsa and lead the Arkansas Razorbacks to 3 Final Fours winning the National Championship against Ramses’ beloved Duke Blue Devils in 1994. I know, most of you are probably unfamiliar with Ramses as well – that is a story for another time.<\/li>\n<\/ol>\n

          Announcements & Prayer Request<\/strong><\/p>\n

            \n
          1. Continued prayers for The Singing Cowboy and his family.<\/li>\n
          2. Prayers for Holy week and those Spiritual leaders as they lead us.<\/li>\n
          3. Blue Steel’s M and the VISA process.<\/li>\n
          4. YHC’s 2.0 begins her journey today with multiple baby teeth extractions.<\/li>\n<\/ol>\n

            YHC took us out!<\/p>\n

            Harden<\/p>\n","protected":false},"excerpt":{"rendered":"

            11 pax joined YHC in the gloom for my maiden voyage at The Estate. A cry for assistance was sent out last evening for parking instructions at the AO as well as a brief description of who would likely attend and what would they expect. Intel was secured and YHC quickly realized I was out […]<\/p>\n","protected":false},"author":94,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,75,116],"tags":[],"class_list":["post-8672","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-estate","category-wefoco"],"acf":{"q":"Harden","date":"04\/15\/2019","pax":"Touch Me Not; Spam-a-lot; Sour Mash; Litterbox; Hedwig; Blue Steel; Fokker; Chisel; Cherry Pie; Snooki; Dr. Seuss; Harden (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8672","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\/94"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8672"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8672\/revisions"}],"predecessor-version":[{"id":8674,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8672\/revisions\/8674"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8672"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8672"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8672"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}