15 of Winston-Salem’s finest gathered on a beautiful Spring morning for what they thought would be an enjoyable trot around Speas with maybe some resistance training mixed in.\u00a0 What they found instead (YHC included) was dream-crushing pain.<\/p>\n
The THANG:<\/p>\n
Warmup<\/p>\n
SSH x20<\/p>\n
2 Burpees (these were immediately met with collective groans from the PAX, which warmed YHC’s heart)<\/p>\n
IST x20<\/p>\n
4 Burpees (more groaning, YHC feeling warm and fuzzy)<\/p>\n
Abe Vigoda x8<\/p>\n
6 Burpees (PAX sense the pattern developing, YHC enjoying giving PAX a hard time…the enjoyment was short-lived)<\/p>\n
Arm Swirley Things x20 (Front and Back)<\/p>\n
Mosey to Tennis Court<\/p>\n
Bearway to Heaven<\/p>\n
Start at baseline of first court (Alright, Alright fairly called into question whether “baseline” was the correct term, YHC was not sure, but rolled with it anyway),<\/p>\n
PAX would Bearcrawl from 1st baseline to first doubles line, perform 5 burpees and bearcrawl back to start. This pattern would continue for each doubles line on each court with descending number of burpees at each station. (Routine was done in Suicide fashion)<\/p>\n
Mosey to Rock Pile<\/p>\n
PAX were instructed to grab a Medium\/Large size rock. Circle up for #gainz.<\/p>\n
Curls x15<\/p>\n
Skull Crushers x15<\/p>\n
Bent Over Row x15<\/p>\n
Front Raise x15<\/p>\n
Chest Press x15<\/p>\n
Goblet Squat x15<\/p>\n
All exercises performed OYO<\/p>\n
PAX were instructed to partner up.\u00a0 Partner 1 returns rock to pile, Partner 2 keeps rock.<\/p>\n
All Mosey to Wall<\/p>\n
Partner 1 would Cusack with the rock around the traffic circle while Partner 2 would perform Head Shoulders Knees & Toes while in Peoples Chair on the wall.<\/p>\n
Each partner would Cusack and People’s Chair x3<\/p>\n
After completion of the circuit, all PAX lined up in Peoples Chair on the wall.\u00a0 Beginning w\/ YHC on the end of the line, PAX would overhead press large rock x10 and pass to the next PAX then remain in People’s Chair (rock was passed down and back one time (20 Overhead Press per PAX)).<\/p>\n
Mosey to Lido Deck<\/p>\n
All PAX grabbed some bench and performed the following:<\/p>\n
Alt Step Ups x15 each leg<\/p>\n
Dips x20<\/p>\n
Derkins x10<\/p>\n
Box Jump x10<\/p>\n
Repeato<\/p>\n
Mosey back to side of school near rock pile<\/p>\n
PAX were instructed to partner back up for DORA<\/p>\n
100 Merkins – 200 LBCs – 300 Squats<\/p>\n
As we were running short on time, and YHC wanted to ensure the PAX were able to enjoy the last planned exercise, we Omaha’d the last of the squats.<\/p>\n
Mosey to start of parking lot for……<\/p>\n
The Apple Turnover (Does YHC think it is vein to insist on performing an exercise that shares his F3 name? No. But, is that exercise also extremely enjoyable and a fan favorite among the PAX? Also, No.)<\/p>\n
PAX would bearcrawl from the start to the first island, then TURNOVER to crab walk from 1st island to 2nd island<\/p>\n
Once at the 2nd island, TURNOVER again back to bearcrawl from 2nd island to 3rd island<\/p>\n
And yup, you guessed it, TURNOVER back to crab walk from 3rd island to last island.<\/p>\n
Mosey\/crawl back to Launch<\/p>\n
Mary<\/p>\n
Freddie Mercury x15<\/p>\n
Low Flutter x20<\/p>\n
Full Extension LBC x15 (honestly YHC lost count because these are very difficult and they suck, not unlike the PAX that called them) @Zima<\/p>\n
Mutton Crunch x10 L\/R<\/p>\n
Fin<\/p>\n
Name – O – Rama<\/p>\n
All went well except YHC unfairly called @Splash a “Respect”.\u00a0 However, @Splash is close enough, and this is YHC’s Q so in the words of Judge Mills Lane, “I’ll allow it.”<\/p>\n
COT<\/p>\n
Announcements:<\/p>\n
Wouldn’t be a COT without a Shmedfest mention. August 24th, mark your calendars.<\/p>\n
Color Run at Carter High School.<\/p>\n
Two Men and a Truck are doing a collection for domestic violence victims and battered women’s shelters.\u00a0 List of items being collected is on #TheTwitter. See YHC, Burlap, Drip, Redeye, The Vig, or Thistle for further information and\/or to drop off donations and we will take the to the necessary collection centers.<\/p>\n
Prayer Requests:<\/p>\n
Undertow asked for continued prayers for his father who is struggling with illness.<\/p>\n
Lastly…<\/p>\n
YHC (and others) voiced reminders to continually keep each other accountable.\u00a0 If you haven’t seen someone out in a while, text them or hit them up on Twitter.\u00a0 Iron sharpens Iron and it’s paramount to keep each other accountable and to be there for each other.\u00a0 \u00a0If you’re going through something, struggling with something, or just need encouragement come talk to me, hit me up on Twitter, call me, whatever.\u00a0 Lean on the support system you have within F3.\u00a0 It’s not my intention to get preachy.\u00a0 Just something I feel strongly about.\u00a0 Always an honor to lead.\u00a0 Thanks for the keys, Spam.<\/p>\n
NMM<\/p>\n
@Zima was one of the first to arrive and he made it known that his EC run consisted of a 4.89 mile saunter from his residence to the AO.\u00a0 YHC took this as a slight that Zima maybe thought that the planned beatdown might not strenuous enough for him.\u00a0 In the words of Barney Stinson, “Challenge Accepted.”.<\/p>\n
@TMN and @Huckleberry were also members of #TeamECRun.\u00a0 We also lost Huckleberry not even half way into the beatdown. #RIP<\/p>\n
Bearway to Heaven looked like an OK idea on paper….YHC quickly realized, and the assembled PAX made it abundantly clear, that it was not even remotely a good idea.\u00a0 Absolutely brutal.<\/p>\n
YHC prescribed several OYO exercises throughout the beatdown, and as @Alright Alright aptly pointed out, that does significantly cut into the MC…this fact was noted by YHC.<\/p>\n
It will come as no surprise to anyone that @Zima, as is his custom, felt led to voice his displeasure with nearly every called exercise.\u00a0 YHC took this as the highest of compliments.<\/p>\n
It was YHC’s first time posting with @Ripple.\u00a0 The guy is an absolute beast and largely a pleasure to be around.\u00a0 Unlike the guy he showed up with. CC: @Splash<\/p>\n
#UrbanAssault the day prior was YHC’s first time posting with @Alright Alright.\u00a0 Was great to see him show up for #Purgatory as well.\u00a0 Dude is a legitimate animal.\u00a0 Always at the front of the pack.\u00a0 Always picking up the six.\u00a0 Well done, my man.<\/p>\n
Incredibly #gritty group we had assembled.\u00a0 Some of the called exercises were no joke, and all PAX involved came ready to grind.\u00a0 Excellent effort all around.<\/p>\n
After the beatdown was done and the COT had dispersed, @Zima was allegedly going to attempt to run the 4.89 miles back to his house.\u00a0 YHC has not heard from him since his departure from Speas. Someone should probably check on him.<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
15 of Winston-Salem’s finest gathered on a beautiful Spring morning for what they thought would be an enjoyable trot around Speas with maybe some resistance training mixed in.\u00a0 What they found instead (YHC included) was dream-crushing pain. The THANG: Warmup SSH x20 2 Burpees (these were immediately met with collective groans from the PAX, which […]<\/p>\n","protected":false},"author":491,"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-8803","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"Turnover","date":"4.27.19","pax":"THE Pony Express , BAM , Burlap , Touch Me Not , Plunger , Zima , Resistor , Alright Alright , Undertow , Bulldog , Splash , Boomerang (WD) , Ripple (WB) , Huckleberry , Turnover (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8803","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8803"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8803\/revisions"}],"predecessor-version":[{"id":8806,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8803\/revisions\/8806"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8803"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8803"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8803"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}