{"id":8754,"date":"2019-04-24T10:43:17","date_gmt":"2019-04-24T14:43:17","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8754"},"modified":"2019-04-24T10:43:17","modified_gmt":"2019-04-24T14:43:17","slug":"looks-like-we-made-it","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/04\/looks-like-we-made-it\/","title":{"rendered":"Looks Like We Made It"},"content":{"rendered":"

The call came from The Singing Cowboy to Q at the best Wednesday workout in the Dash, the only one that has spawned a complete knock off just across the state line in Clemmons.\u00a0 <\/span>Of course, YHC jumped at the chance to lead Bells n Whistles.\u00a0 <\/span>A date was picked that would allow YHC to recover from the Georgia Death Race.\u00a0 <\/span>As the time grew close for this workout the challenge to be able to Q was\u00a0 <\/span>strong.<\/p>\n

YHC failed at the Death Race.\u00a0 <\/span>DNF.\u00a0 <\/span>Getting pulled at the 21.5 mile checkpoint after failing to make the time cutoff was a total gut punch.\u00a0 <\/span>This was a huge disappointment, and made it seem like all of the training was for nothing.\u00a0 <\/span>The IT band issue came back with vengeance about half way through that run and brought tears to the eyes (eye sweats) and made an already slow pace downright glacial.\u00a0 <\/span>However there are no excuses, the clock was faster than YHC that day.<\/p>\n

The injury did cause YHC to take a serious look at running and if this was something that would be sustainable for an old guy.\u00a0 <\/span>After talking with Drano and reading the book he recommended\u00a0 <\/span>(Ready to Run) it seemed like maybe running could happen some day. \u00a0 <\/span>So, the idea of creating a workout that focused on some basic movements and form (Quality over Quantity) was hatched.\u00a0 <\/span>YHC wanted to share some of the basic concepts of the book with the Pax.\u00a0 <\/span>Think of it as a preview and to encourage them to pick up a copy and apply it to their daily activities. \u00a0<\/span><\/p>\n

The workout was set, but what about the music?\u00a0 <\/span>There is always a great deal of variety of music and lots of discussion about the musical selections at this workout.\u00a0 <\/span>Where else are you going to hear the Hamilton Soundtrack and Buck Owens?\u00a0 <\/span>You might even have a little Sex Pistols and Metallica thrown in for good measure.\u00a0 <\/span>Cobra was kind enough to list his love for Barry Manilow in his pre blast for the camping trip so the soundtrack was set. \u00a0<\/span><\/p>\n

At the appointed time of 0530 we started in a rough circle.<\/p>\n

Warmarama:\u00a0<\/span><\/p>\n

Neutral Feet – that is right we just stood there with our feet point straight in font of us and tried to have a balanced pelvis and a braced thoracic spine while keeping our hips and shoulders lined up.\u00a0 <\/span>This would be a common stance that we would come back to throughout the workout and one that the Pax were encouraged to do throughout the day. \u00a0<\/span><\/p>\n

Walk – That is correct we walked half way across the parking lot and then walked back and then walked all the way across the lot and back.\u00a0<\/span><\/p>\n

Neutral Feet<\/p>\n

Squat – We focused on trying to generate torque by screwing our feet into the ground before we started the movement and to load the hips first and initiate movement with the hips instead of the knees.\u00a0 <\/span>We talked about trying to drive your knees out while your feet were pointed straight to help prevent your knees from going in and your arches collapsing.\u00a0 <\/span>We went down in the Squat so that our butt was below our knees (hip crease below knees) and held this position for 30 secs.\u00a0 <\/span>Then we moved one leg at a time from the down position of the Squat out into a Pistol position and held that for 30 sec.\u00a0 <\/span>We then did one more Squat and hold, just the resting Squat position. \u00a0<\/span><\/p>\n

Lunge – We did a Lunge focusing on form and held the position for each leg. \u00a0<\/span><\/p>\n

Arms Up – We worked on Shoulder mobility by raising our arms up in our normal fashion and then rotating our shoulders trying to get our shoulder blades flat and closer together instead of rounding our shoulders as normal.\u00a0 <\/span>Most were able to see a difference in their range of motion with this adjustment. \u00a0<\/span><\/p>\n

Overhead Claps\u00a0<\/span><\/p>\n

Arm Circles – Q fail, only did forward<\/p>\n

After what seemed like an eternity for the Pax the workout was about to start.\u00a0 <\/span>They didn\u2019t realize that the warmup was the hardest part of the workout, especially since YHC was asking them to try and apply the principles discussed in each exercise and throughout their regular day. \u00a0<\/span><\/p>\n

The Thang:\u00a0<\/span><\/p>\n

Ah yes, the timed work concept.\u00a0 <\/span>A familiar 50 seconds of work and 10 seconds of rest\/transition to the next exercise.\u00a0 <\/span>Form was highlighted and encouraged over number of reps.<\/p>\n

Merkin, Squats, Low Flutter<\/p>\n

Derkin, Split Squats, American Hammer<\/p>\n

Mosey half way and then fully across the lot<\/p>\n

Irkins, Box Jumps, WWIIs<\/p>\n

Mosey\/Runish half way and then fully across the lot<\/p>\n

Good mornings, GBS, KB Swings (Finally the Bells were used)<\/p>\n

Run half way and then fully across the lot<\/p>\n

Chest Press, Pull Overs, Penguin Crunch<\/p>\n

Run half way and then fully across the lot<\/p>\n

Goblet Squats, OH Press, Plank Jacks<\/p>\n

BTTW, Peoples Chair, Bridge<\/p>\n

Run half way and then fully across the lot<\/p>\n

Deadlifts, Step Ups, Back Squats<\/p>\n

Front Raise, Alternating Lunges, Pick your favorite \u201cita\u201d<\/p>\n

Done<\/p>\n

NMM:\u00a0<\/span><\/p>\n

It was great to be back out with everyone this am.\u00a0 <\/span>YHC has not been a regular at any of the daily workouts for some time.\u00a0 <\/span>There were lots of early morning runs with some of the Pax which are great and YHC is looking forward to being able to do those again some day, but not the same as a workout. \u00a0<\/span><\/p>\n

There was a nice crowd out today that was only slightly disappointed in not seeing any SSH harmed during the workout.\u00a0<\/span><\/p>\n

YHC had intended to have the whole soundtrack be Barry Manilow for Cobra, but YHC couldn\u2019t do that to the rest of the Pax.\u00a0 <\/span>So there were some songs that a few would like and some that a few would probably hate and a few for fun. \u00a0<\/span><\/p>\n

The soundtrack included:\u00a0 <\/span>Barry Manilow, Robert Earl Keen, LL Cool J, The Beastie Boys, Drive By Truckers, Buck Owens, Tom T Hall, Dinosaur Jr, The White Stripes, The Allman Brothers, Willie Nelson, Lil Was X, James Brown, Lynyrd Skynyrd and The Clash\u00a0<\/span><\/p>\n

There was quite a bit of MC at the start of the workout when we were just standing around.\u00a0 <\/span>Pretty sure that some Pax said that they could do this all day.\u00a0 <\/span>That is a challenge to try and stand in the neutral position every time you are standing or before you initiate movement. \u00a0<\/span><\/p>\n

Zuck did have a great remark about not being sure how things were going to go after the first couple of minutes of the workout but he thought that it turned out okay. \u00a0<\/span><\/p>\n

YHC really appreciates the opportunity to lead today and also for the tolerance from the Pax for a truly self indulgent workout.\u00a0 <\/span>It is hard to rehab from an injury or comeback from some time off.\u00a0 <\/span>It is empowering to be with a great group of men trying to get better and is far more rewarding than time in the gym or solo miles.\u00a0 <\/span>There are always modifications and adjustments that can be made so that we can participate with our brothers in the gloom. \u00a0<\/span><\/p>\n

Announcements:<\/p>\n

HDHH is next Wednesday at Fiddlin Fish.\u00a0 <\/span>Hoptoberfest secured a couple of kegs of F3 beer so get out there and take care of that.<\/p>\n

Closer is looking for some help after Purgatory this Saturday to move some mulch at the AO.\u00a0 <\/span>It is the least that we can do since we have two workouts a week there and several Pax have 2.0s that attend or have attended the school.\u00a0 <\/span>Message him for details.\u00a0<\/span><\/p>\n

COT:\u00a0<\/span><\/p>\n

YHC took us out giving thanks for us all having the opportunity and ability to be out with each other this morning and asking for help being the change that we want to see in the world and special prayer requests for those that are struggling with issues seen or hidden from us, Closer in his job transition, Lace\u2019s mother as they try to figure out her clotting problem and Bluto\u2019s friend from church undergoing treatment for cancer at this time. \u00a0<\/span><\/p>\n

Thank you all for being there this morning. \u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

The call came from The Singing Cowboy to Q at the best Wednesday workout in the Dash, the only one that has spawned a complete knock off just across the state line in Clemmons.\u00a0 Of course, YHC jumped at the chance to lead Bells n Whistles.\u00a0 A date was picked that would allow YHC to […]<\/p>\n","protected":false},"author":151,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,113],"tags":[],"class_list":["post-8754","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-pain-stations"],"acf":{"q":"ToeTag","date":"4\/24\/2019","pax":"Uncle Roy (WD), Zuckerberg, Closer, Cobra, Interference, Bluto, Winklevoss, Data, Manscape, Lace, TSA, TPS, Poncho (WB), The Singing Cowboy, "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8754","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\/151"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8754"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8754\/revisions"}],"predecessor-version":[{"id":8756,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8754\/revisions\/8756"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8754"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8754"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8754"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}