{"id":8727,"date":"2019-04-20T10:33:42","date_gmt":"2019-04-20T14:33:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8727"},"modified":"2019-04-20T10:50:51","modified_gmt":"2019-04-20T14:50:51","slug":"easter-eve-medley","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/04\/easter-eve-medley\/","title":{"rendered":"An Easter Eve Medley"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">18 Pax posted to Purgatory, a few of which may have confused and thought this was a running workout.<span class=\"Apple-converted-space\">\u00a0 <\/span>All were welcomed and I hope got their moneys worth. <\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">Warm-o-Rama: <\/span><span class=\"s1\">The usual for Goofy<\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">The Thang<\/span><\/p>\n<p class=\"p1\"><span class=\"s3\">Individual Medley<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">1st round, 5 Burpees, 5 Merkins, 5 Low Flutter, 5 SSH, done all within 90 seconds, rest until time is up, then<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">2nd round, same as above except 6 of each <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Keep adding 1 rep for each round, adding all the way up to 10 <\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s5\">Mosey to Deck<\/span><\/p>\n<p class=\"p1\"><span class=\"s3\">10 by 1 Partner work <\/span><span class=\"s1\">&#8211; Partner 1 does 1 Irkin, then partner 2 does 1 Dip, then P1 doers 2 Irkins, then P2 does 2 Dips, and so on until reach 10 each.<span class=\"Apple-converted-space\">\u00a0 <\/span>Flapjack so P1 does 1 Dip, P2 does 1 Irkin and so on to 10<\/span><\/p>\n<p class=\"p1\"><span class=\"s5\">Mosey to Rocks <\/span><\/p>\n<p class=\"p1\"><span class=\"s3\">10 by 1 partner work continued with Rocks<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Goblet Squat\/ LBC with Rock<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Curls\/Bent Over Rows<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s5\">Mosey to Tennis Courts<\/span><\/p>\n<p class=\"p1\"><span class=\"s3\">Deconstructed Burpee Suicides<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">At the far doubles line of each court, stop and do the following<\/span>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">1st court doubles line &#8211; 3 cobra humpers<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">2nd court doubles line &#8211; 3 Merkins <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">3rd court doubles line &#8211;<span class=\"Apple-converted-space\">\u00a0 <\/span>3 jump squats<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Each time return to starting point, do a single burpee<\/span><\/li>\n<\/ul>\n<\/li>\n<li class=\"li1\"><span class=\"s1\">Repeating the above with 4 of each rep, and 2 burpees<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Repeating the above with 5 of each rep and 2 burpees<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s3\">Individual Medley repeat<\/span><span class=\"s1\">&#8211; we did from 5 to 9 on the tennis court<\/span><\/p>\n<p class=\"p1\"><span class=\"s5\">Mosey back to parking lot<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Complete final IM set of up to 10 reps each<\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">Mary<\/span><span class=\"s3\">&#8211;<\/span><span class=\"s1\">round robin, which included Mutton Crunch, Heels to Heaven (@Burlap), and the Big O (@TPE)<\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">COT<\/span><span class=\"s1\">&#8211; YHC took us out giving thanks for the hope of Easter that tells me that mistakes and sins are forgiven, and I can be made a new man with new hope in my personal Savior, Christ Jesus. <\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">Announcements\/Prayer Concerns<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Color Run is next week and benefits the school where @JuiceBox and @Argyle\u2019s kids have attended. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">@TSC\u2019s mom had successful knee replacement surgery<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">@Turnover has the Q at #Purgatory next week.<span class=\"Apple-converted-space\">\u00a0 <\/span>He has promised less burpees, to which all were glad<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">@F3DadsCamp is this August.<span class=\"Apple-converted-space\">\u00a0 <\/span>Look for details<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">@Resistor saw a young lady who\u2019s heart stopped yesterday at the YMCA<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">@SourMash was featured in the #F3AmericanYammer podcast.<span class=\"Apple-converted-space\">\u00a0 <\/span>Give it a listen. <\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s2\">NMM<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">What a great group!<span class=\"Apple-converted-space\">\u00a0 <\/span>Many of whom YHC had not seen at a boot camp in a while, including @Beverly, @Resistor, @Lemming, @Tinker, @Mongoose, @Inkspot.<span class=\"Apple-converted-space\">\u00a0 <\/span>Got to meet @MrFreeze.<span class=\"Apple-converted-space\">\u00a0 <\/span>Special appearance by @Butter and @ButtersHair<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">When @Mongoose and @Beverly appeared, YHC had to issue a disclaimer that this workout would in no way resemble #SpeedTrap<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Is it really a @Goofy Q if there is not sufficient MC regarding YHC\u2019s SSH form? YHC has come to learn that a few PAX are better at it, including @Butter, @Mongoose, and @Starfish, albeit the latter was not with us today. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">The IM was a repeat of the start\/end of YHC\u2019s Charlie FoxTrot Q last week.<span class=\"Apple-converted-space\">\u00a0 <\/span>YHC accurately guessed that YHC would be the only repeat.<span class=\"Apple-converted-space\">\u00a0 <\/span>The first time its manageable, the second time it is much less fun and sucks more. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">@Mongoose revealed that he reads all of @Starfish BB\u2019s when he told the group that @Fish had also done this IM routine in @F3Austin this week. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">For those asking, I calculate we did 105 burpees today. \u00a0@Burlap can check me on the math. \u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">The 10 by 1 routine was stolen from @PETA\u2019s Q at #TRQ this week.<span class=\"Apple-converted-space\">\u00a0 <\/span>It was horrible then and today. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Always an honor to lead an F3 workout. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Easter is a special time for Christians that gives us hope and reminds us of of the humility and sacrifice of Christ. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">F3 is open to all faiths and YHC welcomes each of you fully as you are. \u00a0<\/span><span class=\"s1\">YHC also wants you to know that while I am not the most skilled at telling of my own faith struggles and journey, please know that my heart is open to any who would like to talk.<span class=\"Apple-converted-space\">\u00a0 <\/span>My ears are also open for listening to you and where you are.<span class=\"Apple-converted-space\">\u00a0 <\/span>It\u2019s a journey for all of us.<span class=\"Apple-converted-space\">\u00a0 <\/span>DM me, no matter where you are in your personal journey. <\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>18 Pax posted to Purgatory, a few of which may have confused and thought this was a running workout.\u00a0 All were welcomed and I hope got their moneys worth. Warm-o-Rama: The usual for Goofy The Thang Individual Medley 1st round, 5 Burpees, 5 Merkins, 5 Low Flutter, 5 SSH, done all within 90 seconds, rest [&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":[94],"tags":[],"class_list":["post-8727","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Goofy ","date":"04\/20\/2019","pax":"Burlap, Mr. Freeze, THE Pony Express, The Singing Cowboy, Mongoose, Beverly, Butter, Parkay, Bulldog, Turnover, Rust Bucket, Splash, Lemming, Resistor, Inkspot (WD), Mr Man, Tinker (WB), Goofy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8727","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=8727"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8727\/revisions"}],"predecessor-version":[{"id":8732,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8727\/revisions\/8732"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8727"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8727"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8727"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}