{"id":9108,"date":"2019-05-26T15:35:01","date_gmt":"2019-05-26T19:35:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9108"},"modified":"2019-05-26T15:35:01","modified_gmt":"2019-05-26T19:35:01","slug":"thirty-fiver","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/05\/thirty-fiver\/","title":{"rendered":"Thirty Fiver"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">YHC turned 35 on Tuesday and is still partying, so why not make it our theme!? YHC also learned of a guest visiting the AO, so get a little extra pressure to introduce him to some of our favorite spots&#8230;<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama <\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abe Vigoda x 3 Slow Cadence<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Copperhlead Squat x 12IC <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 35 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Intimidator x 3(5)<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to first stop sign, American Hammers x 35 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to mid stop sign, Mountain Climbers x 35 OYO<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to top stop sign, Plank Shoulder Taps x 35 OYO<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to track<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">35 mile &#8211; Exercise, then run lap and pickup 6<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lap 1: Lunge Walk x 35<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lap 2: HR Merkins x 35<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lap 3: Broadjump Burpee x 35<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lap 4: Ranger Merkins x 35<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3 Man Grinder x 5<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Station A: Pull ups x 3, squats x 5<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run up to Northwest<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Station B: Dancing Bear (Drydock x 3, Downward Dog Leg Bend x 5)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeating 5 times<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0\u00a0\u00a0 <\/span><\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Toe Touches x 21 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Slow Flutter x 14 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Peacemakers M who was just diagnosed with Cancer<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Mutton\u2019s friends family who just lost their beloved dog<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for safety for the bicyclists today<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for the kids in the Tennis Tournament at HP today<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for #Biebers brother who just moved to Winston<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Welcome to #Bieber from F3Pittsburg, repping his shirt and everything! His brother just moved to Winston, whom he is trying to RH into posting. He told me he has 3 older brothers, all taller\/ bigger guys that are afraid of posting (I told him to brag about their baby bro running circles around them).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">#TClaps to Greenspan for a 3.2 mile EC run before the beatdown started\u2026 <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Blue Steel rolled up on his Harley looking cool as ever\u2026 with a towel in tow and all, knowing he\u2019d be sweaty upon departure!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Upon TweetieBirds arrival, he questioned why he was posting for the pending pain\u2026 because Iron Sharpens Iron, that\u2019s why! <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Root Canal introduced himself as DrToot to our guest\u2026 no more formal introductions haha!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The intimidator seemed steeper today\u2026 our guest, Cheesesteak, and Greenspan seemed unphased and flew up!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">One PAX guessed we were going to run \u201c35 miles\u201d &#8211; which was close! The \u201c35 mile\u201d was rough, as 35 reps of difficult exercise made the laps hard, and the laps made the exercises hard!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lots of activity due to a Tennis Tournament at HP today, only got a few looks as we worked on the track.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bieber asked if someone in Pittsburg told YHC that chest was his weakest, to which YHC replied \u201cmaking good choices\u201d were my weakness! The PAX agreed.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The tournament occupied the mini shelter to be used for our Grinder\u2026 so we Omaha\u2019d to the road.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3 man grinder teams were:<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC, Cheesesteak, TweetieBird<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Toot Canal, Blue Steel, Spicoli<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Greenspan, Mutton, Bieber<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The grinder was appropriately difficult, with the Dancing Bear being sneaky hard on the legs. PAX hopefully got between 40 and 60 pull ups.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">After the grinder, with 10 minutes left, YHC Omaha\u2019d a quick visit to education Hill just for our guest (after a planned visit to Carnegie Hill was cancelled).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The PAX were NOT happy, but YHC assured them it\u2019s be Okay\u2026 the quick Bear craw up\/down was just enough for #Bieber to understand how much fun a focused workout there would be\u2026<\/span><\/li>\n<li>Total distance was somewhere around 3 miles&#8230; a bit on the high end for a bootcamp, very strong work men!<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Thanks for enjoying some CSAUP with me today\u2026 another year in to my F3 journey, started out as a 31 year old, now officially old enough to run for President. Still a pleasure to be amongst such fine men, and an honor to lead. And today had the added bonus of making a guest feel welcome to our great city! SYITG!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC turned 35 on Tuesday and is still partying, so why not make it our theme!? YHC also learned of a guest visiting the AO, so get a little extra pressure to introduce him to some of our favorite spots&#8230; &nbsp; Warm-o-rama Abe Vigoda x 3 Slow Cadence Copperhlead Squat x 12IC SSH x 35 [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93],"tags":[],"class_list":["post-9108","post","type-post","status-publish","format-standard","hentry","category-impossible-situation"],"acf":{"q":"Van Gogh","date":"05\/25\/2019","pax":"Blue Steel, Mutton, Greenspan, Tweetie Bird, Cheesesteak, Spicoli, Bieber (WB, guest from F3Pittsburg), Root Canal (WD), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9108","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9108"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9108\/revisions"}],"predecessor-version":[{"id":9109,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9108\/revisions\/9109"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9108"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9108"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9108"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}