{"id":9390,"date":"2019-06-25T23:32:15","date_gmt":"2019-06-26T03:32:15","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9390"},"modified":"2019-06-25T23:32:15","modified_gmt":"2019-06-26T03:32:15","slug":"deconstructed-burp-ups","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/06\/deconstructed-burp-ups\/","title":{"rendered":"Deconstructed Burp-Ups"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">YHC was up late last night working on a project and then made to stay up even later due to a waking 2 \u00bd year old. Flip to waking up at 0524 to promptly scrambling! YHC grabbed a workout shirt, towel, and some gloves (having slept in workout shorts) and flew out the door by 0527.\u00a0 An attempt was made to send the plan to 4 PAX who HC\u2019d prior to leaving, but they were all for nought as none of the PAX checked their phone while wondering where YHC was\u2026 After some nifty driving work down Silas Creek to Business 40, and Toyko Drifting on the Peters Creek Parkway offramp YHC arrived to the AO at 0539. Locking the doors and then running out, no stretching or warming up, I briefly thought, \u201cThis is how I will get hurt\u201d but the Q-drenaline was real today. YHC quickly dashed down Cherry past the parking deck (PAX did not get my DMs, uh oh\u2026), and cut through the 1st Pres parking lot to Winston Square. Luckily, the PAX were found running some laps, with Greenspan and Cheesteak having offered some impromptu guidance. Upon arrival, the banter was definitely warranted and YHC was informed F3 starts at 0530. Remembering that for next time, the PAX asked if YHC wanted to take over and would soon regret it. We hastily jogged back out of the semi-cool air and into the muggy parking deck on Cherry Street. Where the beatdown would be a sufficient 35 minutes, as follows:<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama (Was missed due to sleeping in)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run to entrance corner, 10 Merkins<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run to U-Haul corner, 10 Squat Jumps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run to third corner, 10 burpees<\/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;\">Mosey to parking deck<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins x 10<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squat jumps x 10<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpees x 10<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pull-ups x 10<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burp-ups x 10<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run down to starting level<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Backwards run to next level up<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mountain climbers til 6 is up<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeato x 5<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl to the top<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Return to launch point<\/span><\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No time!<\/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 @RootCanal\u2019s 2.0, Eric\u2019s, adopted son, Kejon in Atlanta as they go through custody battle.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Greenspan family friend having marital issues, YHC asking the same for a friend.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Turnover\u2019s 1 year anniversary is tomorrow, where he will be Qing #Mayhem and taking over as Site-Q! A Trifecta!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Burns said it was an Honor being the 6 this morning\u2026 aye! An honor to workout with you, sir!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Funnily @Cheesesteak was in between a shirtless @Greenspan and @Palin and stated he chose the wrong spot for our prayer\u2026 \u201cTouch a sweaty guy\u201d indeed.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out asking for guidance to shine a light in all that we do, and to do those things with purpose and grace.<\/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;\">In the 35 minutes YHC was present, we covered 1.25 miles, about half of which were in running backwards up the parking deck, performed 50 merkins, 50 squat jumps, 50 burpees, 50 pull-ups and 50 burp-ups.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">#TClaps to @Greenspan, @Cheesesteak and possibly @Palin who took over some improved leadership in YHCs absence.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">#Kobains on arriving late, the PAX said they called me a lot worse than \u201clate\u201d in YHCs absence.<\/span><\/li>\n<li>I heard rumblings of &#8220;Half-Christmas&#8221; themed beatdown theories, and the PAX suspected my Christmas was simply burpees and torture for my children to get presents, and something about doing it every month actually just for fun.<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The PAX asked for YHC to leave once we started our work in the parking deck.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">They also wished to be back outside, admittedly it was very muggy in there and the PAX shirts all showed it by the time we were done.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Litterbox even got in on the smack talk of me being late today, good to see him, along with @HoneyBadger out in the Gloom this AM, it\u2019s been a while!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Turnover and @HOG led the PAX for much of the morning, though I think most PAX would agree burp-ups definitely slowed anyone under 6\u20194\u201d down a good bit!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Palin was on his A-game with the burns this morning, referring to YHC as \u201cVan Gone\u201d in my absence.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">#Cobains to @Flojo, @Greenspan\u2019s coworker in town from St. Louis, who did not have any gloves on for the I-Beam pull ups. But survived unscathed!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Burns stated that it was a beastly group this morning, and YHC agrees.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@OnMyWay was repping the sleeveless shirt in @Zima\u2019s absence this morning.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Tarheel was repping a 2014 Tough Mudder shirt this morning, YHC has one as well! It got me hopeful for running another OCR with F3 guys.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks to the PAX who posted this morning, sorry again for being late, I appreciate you tolerating the beatdown. Also thanks for the keys, @Pita, I almost lost them driving in, and hastily hung them up high on a tree so they\u2019re safe until you return! Until next time,<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; YHC was up late last night working on a project and then made to stay up even later due to a waking 2 \u00bd year old. Flip to waking up at 0524 to promptly scrambling! YHC grabbed a workout shirt, towel, and some gloves (having slept in workout shorts) and flew out the door [&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":[79],"tags":[102],"class_list":["post-9390","post","type-post","status-publish","format-standard","hentry","category-flatline","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"6\/25\/2019","pax":"Cheesesteak, Palin, Root Canal (WD), Tarheel, Litterbox (WB), Flojo, Turnover, Burns, Honey Badger, H.O.G., On My Way, Greenspan, Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9390","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=9390"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9390\/revisions"}],"predecessor-version":[{"id":9391,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9390\/revisions\/9391"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9390"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9390"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9390"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}