{"id":9039,"date":"2019-05-20T08:44:21","date_gmt":"2019-05-20T12:44:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9039"},"modified":"2019-05-20T08:44:21","modified_gmt":"2019-05-20T12:44:21","slug":"the-day-after-yesterday","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/05\/the-day-after-yesterday\/","title":{"rendered":"The Day After Yesterday"},"content":{"rendered":"<p>YHC celebrated his birthday yesterday, turning 41, while at a dance comp in Raleigh for his 2.0.\u00a0 Couldn&#8217;t have thought of a better way to spend it!\u00a0 YHC is getting too old and the creative juices don&#8217;t flow like they used to so the SiteQ was informed not to expect anything spectacular for the beatdown on Monday.<\/p>\n<p>6 Idiots rolled up ready to put in some work this morning so instead of eating cake, we did this&#8230;<\/p>\n<p>Warm-O-Rama<\/p>\n<ul>\n<li>Abe Vigoda x 10 IC<\/li>\n<li>Arm Swirlies FWD x 10 IC<\/li>\n<li>Arm Swirlies BKWD x 10 IC<\/li>\n<li>Sitting leg stretch &#8211; right leg tucked &#8211; stretch towards left foot x 10 IC hold<\/li>\n<li>Sitting leg stretch &#8211; left leg tucked &#8211; stretch toward right foot x 10 IC hold<\/li>\n<li>SSH x 10 IC<\/li>\n<li>Seal Claps x 10 IC<\/li>\n<li>Overhead Claps x 10 IC<\/li>\n<li>Standing hamstring stretch &#8211; feet together &#8211; bend at waist and touch your toes x 10 second old<\/li>\n<\/ul>\n<p>Mosey to upper shelter &#8211; Omaha to first corner of track.<\/p>\n<p>The THANG<\/p>\n<p>Squat Lap<\/p>\n<ul>\n<li>Run to lower corner near Peace Haven and perform 10 squats OYO<\/li>\n<li>Run to next corner and perform 20 squats OYO<\/li>\n<li>Run to upper corner and perform 30 squats OYO<\/li>\n<li>Run to first corner by shelter (start) and perform 40 squats OYO<\/li>\n<\/ul>\n<p>DORA 1-2-3 (you know the drill)<\/p>\n<ul>\n<li>100 Merkins<\/li>\n<li>200 LBCs<\/li>\n<li>300 Monkey Humpers<\/li>\n<\/ul>\n<p>Lunge walk to shelter<\/p>\n<ul>\n<li>Literal Bench Presses\n<ul>\n<li>15 IC<\/li>\n<li>12 IC<\/li>\n<li>10 IC<\/li>\n<\/ul>\n<\/li>\n<li>Shoulder Shrugs\n<ul>\n<li>15 OYO<\/li>\n<li>12 OYO<\/li>\n<li>10 OYO<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Exit shelter back to first corner of track<\/p>\n<p>Rock\/Paper\/Scissors<\/p>\n<p>3 PAX in black shirts played against the 4 PAX not in black shirts &#8211; Losing team sprints to lower corner near Peace Haven and back<\/p>\n<ul>\n<li>Round 1 &#8211; Starfish (black) vs. Sour Mash (non-black)\n<ul>\n<li>Sour Mash lost<\/li>\n<\/ul>\n<\/li>\n<li>Round 2 &#8211; Schneider (black) vs. Gucci (non-black)\n<ul>\n<li>Schneider lost<\/li>\n<\/ul>\n<\/li>\n<li>Round 3 &#8211; Harden (black) vs. BLS (non-black)\n<ul>\n<li>BLS lost<\/li>\n<\/ul>\n<\/li>\n<li>Round 4 &#8211; Starfish (black) vs. Sassy (non-black)\n<ul>\n<li>Starfish lost<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Mosey back to cars<\/p>\n<p>MARY:<\/p>\n<ul>\n<li>LBCs x 10 IC<\/li>\n<li>Merkins x 10 OYO<\/li>\n<li>Mutton Crunch RoL x 10 IC<\/li>\n<li>Staggered Arm Merkin &#8211; right arm forward &#8211; x 10 OYO<\/li>\n<li>Mutton Crunch LoR x 10 IC<\/li>\n<li>Staggered Arm Merkin &#8211; left arm forward &#8211; x 10 OYO<\/li>\n<li>American Hammer x 10 IC<\/li>\n<li>Rosalita&#8217;s x 10 IC<\/li>\n<\/ul>\n<p>FIN (about 1 minute early)<\/p>\n<p>BLS and YHC had to scoot, Sassy took over for YHC to finish the CoT, but he did make YHC do Name-O-Rama before I left, to which I forgot that I had turned 41&#8230;already.<\/p>\n<p>Thanks for the keys, Sassy!\u00a0 If you see some white paint on them, its from the Range Rover owned by the security guard.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC celebrated his birthday yesterday, turning 41, while at a dance comp in Raleigh for his 2.0.\u00a0 Couldn&#8217;t have thought of a better way to spend it!\u00a0 YHC is getting too old and the creative juices don&#8217;t flow like they used to so the SiteQ was informed not to expect anything spectacular for the beatdown [&hellip;]<\/p>\n","protected":false},"author":179,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,77,116],"tags":[],"class_list":["post-9039","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy","category-wefoco"],"acf":{"q":"Sour Mash","date":"05\/20\/19","pax":"Blue Light Special, Gucci, Harden, Sassy, Schneider, Sour Mash, Starfish"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9039","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9039"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9039\/revisions"}],"predecessor-version":[{"id":9041,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9039\/revisions\/9041"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9039"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9039"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9039"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}