{"id":8840,"date":"2019-05-02T09:59:16","date_gmt":"2019-05-02T13:59:16","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8840"},"modified":"2019-05-08T14:24:58","modified_gmt":"2019-05-08T18:24:58","slug":"heat-check","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/05\/heat-check\/","title":{"rendered":"Heat Check"},"content":{"rendered":"<p>The DashPax\u2019s favorite gypsy workout returned to Ardmore this week, utilizing three of the area churches in the process.\u00a0 The mid-June morning on the 2<sup>nd<\/sup> day of May greeted the pax as they rolled in on both feet and wheels (in some cases, unexpected wheels).\u00a0 The virtual shovel flag was planted and we commenced at 0530.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSX x 15<\/p>\n<p>Seal Clap x 10 (Hold it)<\/p>\n<p>Overhead Clap x 10<\/p>\n<p>Whirly\u2019s Reason for Not Posting x 10<\/p>\n<p>Slow Dive Bombers x 5<\/p>\n<p><strong><u>\u00a0<\/u><\/strong><\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Easypeasy.\u00a0 Three stations with some running in between.<\/p>\n<ul>\n<li>Ardmore UMC: Pull ups x 10, Monkey Humpers x 15, Straight-legged Heels to Heaven x 20<\/li>\n<li>Run to Ardmore Moravian Church<\/li>\n<li>Ardmore Moravian Church: Burpees x 10, Unassisted Standups x 15, Alphabet<\/li>\n<li>Run to Ardmore Baptist Church<\/li>\n<li>Ardmore Baptist Church: BTTWall Shoulder Presses x 10, WoJo floor slap + Danny Green BTTFace Jump x 15, Midwifery Crunch x 20<\/li>\n<li>Run back to Ardmore UMC<\/li>\n<li>Repeato as many times as possible<\/li>\n<\/ul>\n<p>Fin!<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Turnover and Drip are collecting items for women for Mother\u2019s Day through Family Services at Urban Assault on Friday . For more info, click on the link:\u00a0 https:\/\/twitter.com\/GrinerRich\/status\/1123708165030281218<\/li>\n<li>DashPax Convergence on May 18<sup>th<\/sup> at Samaritan Ministries. An anonymous donor has offered to match donations from the general public up to $50k.<\/li>\n<li>Schmedfest fund raiser and party, August 24<sup>th<\/sup>. F3 and FiA co-worked out in the morning, open to all homo sapiens.\u00a0 Look for details to firm up over the next 90 days.<\/li>\n<li>Remind FNGs to go to the <a href=\"https:\/\/www.f3winstonsalem.com\/f3\/\">https:\/\/www.f3winstonsalem.com\/f3\/<\/a> website and register. This is how we send get the entire roster and send out mass e-mails.\u00a0 <span style=\"text-decoration: line-through\">We also sell contact information to robo-directories to raise money for F3.<\/span><\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Keith Vest, BooBoo\u2019s brother-in-law, was having additional treatment this week for cancer.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<p>A perfect 52 degrees with low humidity on Tuesday versus a muggy 64 degrees today made it feel like we went from early spring to mid-summer in 48 hours.\u00a0 All pax completed four circuits with several working on their fifth when the bell rang.\u00a0 Each loop was approximately .65 miles.\u00a0 Though no merlot was observed being spilt, profuse amounts of perspiration were left behind by the hard-working jabronis.\u00a0 As expected, several got EC with a RIRO, including, Palin, Burns, and Little Piggy.<\/p>\n<p>The usual suspects, Zima and Van Gogh, were out front all morning, joined by H.O.G.\u00a0 Van Gogh\u2019s running form was exquisite, and his routine <span style=\"text-decoration: line-through\">critique<\/span> encouragement of others\u2019 (Zima) exercise form was greeted with great appreciation.\u00a0 Speaking of which, YHC is beginning to think that H.O.G. just runs from workout to workout.\u00a0 No matter where YHC posts, H.O.G. is already there.\u00a0 TClaps! \u00a0Lamb Chop and Little Piggy were right there with them.\u00a0 Lamb Chop has stepped up his already impressive game in recent weeks.<\/p>\n<p>Katahdin, Palin, Mutton, Burlap, Virginia Slims, and Burns weren\u2019t far behind the Sprint Series champions.\u00a0 Burns\u2019s Reagan Raiders lost a heartbreaking 10-inning classic in the conference tournament that ended in the wee hours of the morning.\u00a0 The site-Q showed no hangover from burning both ends of the midnight oil.<\/p>\n<p>Don Quixote arrived late but crushed the circuits.\u00a0 Good to have him back out.<\/p>\n<p>When a Volvo station wagon slowly rolled into the parking lot, YHC thought that either Mrs. Parker of Ardmore UMC preschool was getting an early start on the day or that we had triggered an alarm at the church to which a deacon was responding.\u00a0 To our wondering surprise, out stepped Zima.\u00a0 He\u2019s got \u201cmajor\u201d car troubles and his vehicles are scattered all over town.\u00a0 An ongoing conversation between he and VG about possible mitigation was heard throughout the workout while others were gasping for air.<\/p>\n<p>For those wondering what a \u2018Danny Green BTTFace Jump\u2019 means, see here:\u00a0 <a href=\"https:\/\/www.youtube.com\/watch?v=1NxAwKCjl_o\">https:\/\/www.youtube.com\/watch?v=1NxAwKCjl_o<\/a>.\u00a0 Lamb Chop was all over it without hesitation.\u00a0 #TarHeelB&amp;B.<\/p>\n<p>Great job by all.\u00a0 Thanks for the keys, Burns.\u00a0 They are on the orange cone.<\/p>\n<p>Danny Green\u2019s Heat Check at 6:37 in the link:\u00a0 <a href=\"https:\/\/youtu.be\/_uY8s1PBFKk\">https:\/\/youtu.be\/_uY8s1PBFKk<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The DashPax\u2019s favorite gypsy workout returned to Ardmore this week, utilizing three of the area churches in the process.\u00a0 The mid-June morning on the 2nd day of May greeted the pax as they rolled in on both feet and wheels (in some cases, unexpected wheels).\u00a0 The virtual shovel flag was planted and we commenced at [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[102],"class_list":["post-8840","post","type-post","status-publish","format-standard","hentry","category-wib","tag-f3winstonsalem"],"acf":{"q":"Greenspan","date":"May 2, 2019","pax":"Mutton, Lamb Chop, Don Quixote, Burns, Zima, Van Gogh, Burlap, Virginia Slims, Palin, Little Piggy, H.O.G., Katahdin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8840","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8840"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8840\/revisions"}],"predecessor-version":[{"id":8846,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8840\/revisions\/8846"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8840"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8840"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8840"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}