{"id":9199,"date":"2019-06-03T10:25:45","date_gmt":"2019-06-03T14:25:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9199"},"modified":"2019-06-03T10:26:39","modified_gmt":"2019-06-03T14:26:39","slug":"v-e-l-m-a","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/06\/v-e-l-m-a\/","title":{"rendered":"V-E-L-M-A"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Yesterday, YHC and the kids ran a Spartan Race in Fayetteville, so the original plan was a Spartan themed beatdown complete with many pull-ups, bear crawls, and burpees. But today is YHC\u2019s 2.2\u2019s 6th birthday, and thought it more appropriate to theme the beatdown around her, after all, I run many races throughout the year, but her birthday is just once a year. So a very last minute change was made, forcing YHC to keep it simple and high in number of reps. Upon seeing construction fencing along the back, the plan was changed again as the track appeared to be impassable\u2026 it all worked out well though! Here is a picture of the birthday girl from our race\u2026 beatdown follows:<\/span><\/p>\n<div id=\"attachment_9200\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-9200\" class=\"size-medium wp-image-9200\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2019\/06\/IMG_8583-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2019\/06\/IMG_8583-300x225.jpg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2019\/06\/IMG_8583-768x576.jpg 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2019\/06\/IMG_8583-1024x768.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-9200\" class=\"wp-caption-text\">YHC&#8217;s 2.2 running the Kids Race in Fayetteville!<\/p><\/div>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IST x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><b><span style=\"font-weight: 400;\">Copperhead Squats x 15 IC<\/span><\/b><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abe Vigoda x 4 on call<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whirly w\/Clap x 10 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to shelter<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">V-E-L-M-A: <\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">6 rounds of the following:<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><b>V<\/b><span style=\"font-weight: 400;\">-ups x 5, 10, 15, 20, 25, 30 <\/span><\/li>\n<li style=\"font-weight: 400;\"><b>E<\/b><span style=\"font-weight: 400;\">rkins \u00a0x 5, 10, 15, 20, 25, 30 <\/span><\/li>\n<li style=\"font-weight: 400;\"><b>L<\/b><span style=\"font-weight: 400;\">unge x 5, 10, 15, 20, 25, 30 (double count)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>M<\/b><span style=\"font-weight: 400;\">erkin x 5, 10, 15, 20, 25, 30 <\/span><\/li>\n<li style=\"font-weight: 400;\"><b>A<\/b><span style=\"font-weight: 400;\">merican Hammer x 5, 10, 15, 20, 25, 30 (double count)<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run to back right corner of track and back<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Last lap run full lap and see if the track was open (it was)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">BONUS round of 6 reps IC to hammer home that she\u2019s 6 and ensure the PAX won\u2019t forget<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to start]<\/span><\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Van Goghdas x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Penguin Crunch x 20 IC<\/span><\/li>\n<\/ul>\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;\">@Schneider asked we pray for his graduating son, @Wort, who is going to the beach soon; and that he be safe and make good choices. YHC also requested no worries for @Schneider (and his M).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for all graduates and kids getting out of school. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out giving thanks and asking for purpose in all we do.<\/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;\">For the record, YHC woke the 2.0s and M up at 5AM yesterday and drove everyone 2 hours to Fayetteville, where YHC then raced at 8, got done before 9, and got the kids to their race at 10. We got out of there by 11:30 and drove back to Winston for my neices birthday party at 3:30. The kids, and today\u2019s birthday girl especially, were exhausted. And YHC was a bit tired from staying up late last night to prep for birthday shenanigans today. But worth it!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The PAX ended up doing <\/span><b>117 reps of each exercise, so that\u2019s 234 Merkins total! <\/b><span style=\"font-weight: 400;\">#STRONG. Mileage total was around <\/span><b>1.3 miles<\/b><span style=\"font-weight: 400;\">\u2026 original revised plans had us running a full lap, and would have given us around 3 miles, but we\u2019d have done less reps. #TakeYourPick<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nice to meet @Gucci and @Fender this morning. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Fender has been here for about a week, and seems like a strong PAX who will push many of us at each beatdown. Plus he has a cool job, teaching kids to play guitar at Brenners, talk about tugging on heart strings. #TClaps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">And @Gucci has been here for a month and has already Q\u2019d multiple times in #WeFoCo and has an upcoming unoffical #HellsBells beatdown Wednesday. He might even become site Q if\/when it becomes official.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">All PAX remembered my daughter\u2019s name and age by the end of the beatdown. #MissionComplete<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@SourMash is getting faster, he might tell you he\u2019s not, but the progress was evident on our mosey between rounds. Keep it up brother! Nice Captain America shirt BTW, he\u2019s both our favorite. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Schneider was channelling his inner @DrTootCanal at one point this morning, thankfully he\u2019s a poor imitator as both the frequency and potency of his efforts were less. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">After @SourMash left, I was talking to my new friends @Gucci and @Fender about him and how cool I thought he was. I said @Schneider was alright as well, and he then took some (all?) credit as his older brother for grooming him into his cool status. While I don\u2019t know if it\u2019s true, I do know I\u2019m glad the #PerryBros are a part of the DashPAX!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No signs of #DeputyDog today as the Site Q, @Sassy (also absent), forewarned me of his territory. The temptation was real to go bust out a cadence in front of the main entrance, but we just got down to business instead. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">And lastly, I highly encourage all PAX with 2.0s to consider taking your kids to do a mud run. We are 4 years into bringing the kids along for Kids Races, and mine love it. If anyone has interest in getting their kids out for one, mine will be running again at the end of July in Asheville. Feel free to reach out to me if you have questions. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No wait&#8230; lastly, lastly: Happy 6th Birthday, Velma!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Thanks for the keys, Sassy! I left them in #DeputyDog\u2019s mailbox\u2026 gonna force ya&#8217;ll to work out your differences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yesterday, YHC and the kids ran a Spartan Race in Fayetteville, so the original plan was a Spartan themed beatdown complete with many pull-ups, bear crawls, and burpees. But today is YHC\u2019s 2.2\u2019s 6th birthday, and thought it more appropriate to theme the beatdown around her, after all, I run many races throughout the year, [&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":[77],"tags":[127],"class_list":["post-9199","post","type-post","status-publish","format-standard","hentry","category-village-idiocy","tag-f3wefoco"],"acf":{"q":"Van Gogh","date":"06\/03\/2019","pax":"Sour Mash, Fender, Gucci (WB), Schneider (WD) Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9199","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=9199"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9199\/revisions"}],"predecessor-version":[{"id":9202,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9199\/revisions\/9202"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9199"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}