So, when YHC was in the fourth grade at Heritage Hall School in Oklahoma City, OK, he had the opportunity to “compete in” and\/or be “traumatized by” the Presidential Fitness Test.\u00a0 YHC assumes most of you know what he’s talking about, but just in case:\u00a0 https:\/\/www.sbnation.com\/2015\/7\/31\/9038201\/the-sad-sad-stories-of-the-presidential-fitness-test<\/p>\n
So, YHC was the shortest kid in the class and somehow managed to get to “Presidential” level on all of the events leading up to the grand finale:\u00a0 PULLUPS.\u00a0 YHC sucked at them then like he does now.\u00a0 Needed 5 measly pullups in order to get the damn patch.\u00a0 Strained and struggled to eke out 4 of them and then on the fifth time up, there was nothing left.\u00a0 Lost my grip and fell, dejected and defeated, to the ground.<\/p>\n
So pullups have been YHC’s nemesis since about 1979.\u00a0 40 freakin’ years.\u00a0 So driving over to #VillageIdiocy this morning, YHC decided we were going to face the nemesis.\u00a0 Knowing that the #GrandDaddyOfAllMondayDashPaxWorkouts had several apparatuses (or is it apparati?) to challenge me\/us\/the pax with, the plan was set.<\/p>\n
Warm-O-Rama<\/strong><\/p>\n 6 Burpees OYO<\/p>\n 24 SSH IC<\/p>\n 6 Abe Vigodas IC<\/p>\n 24 IW IC<\/p>\n 6 Whirlies With The Clap IC<\/p>\n 24 Copperhead Squats IC<\/p>\n 6 Copperhead Merkins IC<\/p>\n 24 Running With Scissors IC<\/p>\n 15 LBAC, Forward IC, hold it<\/p>\n 15 LBAC, Reverse IC, hold it<\/p>\n 15 Overhead Claps IC, hold it<\/p>\n 15 Seal Claps IC, hold it<\/p>\n 15 Moroccan Night Clubs IC, hold it<\/p>\n Mosey to lower track, pullup bar corner next to baseball field<\/p>\n The Thang, Part 1:\u00a0 Facing The Nemesis<\/strong><\/p>\n 5 Pullups OYO (SSH While Waiting).\u00a0 Not 4 Pullups.\u00a0 5 Pullups.\u00a0 #TakeThatLBJ.\u00a0 (Alternative: CDD)<\/p>\n Run to next corner<\/p>\n 10 Supine Pullups OYO (SSH While Waiting), run back to start, 5 Pullups OYO (SSH While Waiting)<\/p>\n Run two legs of the track to far corner<\/p>\n 15 Hanging Leg Lifts OYO (SSH While Waiting), run back to second corner, 10 Supine Pullups OYO (SSH While Waiting), run back to start, 5 Pullups OYO (SSH While Waiting)<\/p>\n Run three legs of the track to third corner.<\/p>\n 20 Trailer Park Merkins OYO (SSH While Waiting), run back to third corner, 15 Hanging Leg Lifts OYO (SSH While Waiting), run back to second corner, 10 Supine Pullups OYO (SSH While Waiting), run back to start, 5 Pullups OYO (SSH While Waiting)<\/p>\n Mosey to YMCA Wall around the corner from #MongooseMountain.<\/p>\n The Thang, Part 2:\u00a0 People’s Donkey Balls<\/strong><\/p>\n People’s Chair with 24 Jack Reachers IC<\/p>\n 6 Donkey Kicks OYO<\/p>\n BTTW<\/p>\n People’s Chair with 24 Seal Claps IC<\/p>\n 6 Donkey Kicks OYO<\/p>\n BTTW<\/p>\n Mosey to shelter.<\/p>\n The Thang, Part 3:\u00a0 Descending Picnic Bench Circuit<\/strong><\/p>\n 12 Right Leg Step Ups; 12 Left Leg Step Ups; 12 Irkins; 12 Dips OYO<\/p>\n 10 Right Leg Step Ups; 10 Left Leg Step Ups; 10 Irkins; 10 Dips OYO<\/p>\n 8 Right Leg Step Ups; 8 Left Leg Step Ups; 8 Irkins; 8 Dips OYO<\/p>\n 6 Right Leg Step Ups; 6 Left Leg Step Ups; 6 Irkins; 6 Dips OYO<\/p>\n 4 Right Leg Step Ups; 4 Left Leg Step Ups; 4 Irkins; 4 Dips OYO<\/p>\n 2 Right Leg Step Ups; 2 Left Leg Step Ups; 2 Irkins; 2 Dips OYO<\/p>\n 1 Right Leg Step Up; 1 Left Leg Step Up; 1 Irkin; 1 Dip OYO<\/p>\n Mosey to VSF\/launch spot.<\/p>\n 5 MOM<\/strong><\/p>\n 24 Low Dolly IC<\/p>\n 24 Low Flutter IC<\/p>\n 24 Penguin Crunches IC<\/p>\n 12 Right Oblique Crunch IC<\/p>\n 12 Left Oblique Crunch IC<\/p>\n COT\/BOM:\u00a0\u00a0<\/strong>YHC took us out.<\/p>\n FIN.<\/strong><\/p>\n NMM<\/strong><\/p>\n See intro.\u00a0 But thanks to F3, YHC is now able to (almost) do 4 sets of 5 pullups.\u00a0 Still suck at it, but getting better.<\/p>\n Great to be with former FNG Colton Jones now known as @E40 who is a pharmacist who lives in Advance but heard about F3 from a buddy\u00a0 in Raleigh (East on I40), but he is also an old school rapper, too.\u00a0 And Tclaps to @Gucci for the naming.<\/p>\n Schneider was beaming with pride at the growth of #WeFoCo.<\/p>\n Also great for YHC to finally meet @Fender and @Whaler…strong work out there gentlemen!<\/p>\n YHC’s arms and shoulders are very sore as he tries to type this….<\/p>\n Your friend,<\/p>\n Starfish<\/p>\n","protected":false},"excerpt":{"rendered":" So, when YHC was in the fourth grade at Heritage Hall School in Oklahoma City, OK, he had the opportunity to “compete in” and\/or be “traumatized by” the Presidential Fitness Test.\u00a0 YHC assumes most of you know what he’s talking about, but just in case:\u00a0 https:\/\/www.sbnation.com\/2015\/7\/31\/9038201\/the-sad-sad-stories-of-the-presidential-fitness-test So, YHC was the shortest kid in the class […]<\/p>\n","protected":false},"author":72,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-9373","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Starfish","date":"6\/24\/2019","pax":"Fender (WB), Whaler, Schneider, Gucci, E40 (former FNG Colton Jones), Starfish (WD, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9373","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9373"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9373\/revisions"}],"predecessor-version":[{"id":9375,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9373\/revisions\/9375"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9373"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9373"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9373"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}