{"id":9569,"date":"2019-07-11T18:16:39","date_gmt":"2019-07-11T22:16:39","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9569"},"modified":"2019-07-11T18:16:39","modified_gmt":"2019-07-11T22:16:39","slug":"cant-touch-this","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/07\/cant-touch-this\/","title":{"rendered":"Can&#8217;t Touch This"},"content":{"rendered":"<p>No breeze.\u00a0 Lots of humidity.\u00a0 No MC.\u00a0 Lots of fellowship.\u00a0 No running.\u00a0 Lots of sweat.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<ul>\n<li>SSX x 20 (IC)<\/li>\n<li>Imperial Troopers x 20 (IC)<\/li>\n<li>Grasspickers with behind-the-back clap x 20 (IC)<\/li>\n<li>Divebombers x 5 (IC)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><u>\u00a0<\/u><\/strong><\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Crab walk to pull up bars.\u00a0 Partner up.\u00a0 One partner does pull ups, other does Dan Taylors; flip flop:<\/p>\n<ul>\n<li>Pull-ups: work to cumulative 60<\/li>\n<li>Dan Taylors AMRAP<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Bear crawl back to launch.\u00a0 Carioca down the parking lot to the wall for:<\/p>\n<ul>\n<li>Handwalking BTTW, ~25 yards<\/li>\n<li>Reverse handwalking BTTW, ~25 yards<\/li>\n<li>Alternating seated pistol squats<\/li>\n<li>Mike Tysons x 10<\/li>\n<li>Alternating seated pistol squats<\/li>\n<li>Mike Tysons x 10<\/li>\n<\/ul>\n<p>Power skip to rock pile.\u00a0 Pick up rocks (one large, two medium, one small) for Tabatta.\u00a0 30 seconds on, 10 seconds off.<\/p>\n<ul>\n<li>Squats with large rock<\/li>\n<li>Static right-arm curl with medium-sized rocks<\/li>\n<li>Static left-arm curl with medium-sized rocks<\/li>\n<li>Penguin crunch<\/li>\n<li>Triple Bears<\/li>\n<li>Overhead press<\/li>\n<\/ul>\n<p>Repeato<\/p>\n<ul>\n<li>With small rock, one-armed merkins x 10; switch arms; repeat.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Power skip back to parking lot for \u201cCan\u2019t Touch This\u201d (#winnerandcrowdpleaser):<\/p>\n<ul>\n<li>Burpees every time Hammer says \u201cCan\u2019t Touch This\u201d (24 total)<\/li>\n<li>American Hammer AMRAP when Hammer says \u201cBreak it Down\u201d<\/li>\n<li>Carioca back and forth during rest of song.<\/li>\n<\/ul>\n<p>Apollo Creed back to launch for 1 minute of Crunchy Frog.<\/p>\n<p>The End.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Boomerang has his Saturday VQ at Charlie Foxtrot at Morgan Elementary. YHC has heard excellent things.<\/li>\n<li>YHC needs Qs for the Outhouse for all Mondays after 7\/15.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Wobegon\u2019s M who had surgery this morning.<\/li>\n<li>Peacemaker\u2019s M as she goes through treatment for cancer.<\/li>\n<li>Boomerang\u2019s sister started a new drug for cancer treatment.<\/li>\n<li>Families with kids with special needs.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<p>YHC:\u00a0 \u201cAt least we didn\u2019t run.\u201d\u00a0 Boomerang:\u00a0 \u201cThat\u2019s looking on the bright side of things.\u201d<\/p>\n<p>YHC\u2019s personal Q philosophy is to run folks until the bell rings, mixing in a few exercises along the way.\u00a0 YHC took it as a personal challenge to Q a rigorous workout without incorporating any running.<\/p>\n<p>Great meeting and partnering with Zombie.\u00a0 He pushed hard throughout and was still doing burpees at the end of \u201cCan\u2019t Touch This\u201d while the rest of us were saying, \u201cDon\u2019t touch me.\u201d\u00a0 We also discovered that Boomerang works with one of his family members at Wells Fargo.<\/p>\n<p>TPS is Mr. Consistent.\u00a0 YHC had the \u201cpleasure\u201d of partnering with him during excessive suicide drills at the Outhouse on Monday courtesy of The H.O.G. (if you haven\u2019t been to the Outhouse, you should), followed by observations of him and Boomerang easily pounding out the 60 pullups.\u00a0 The two could\u00a0 have gone to 100 without question.<\/p>\n<p>Boomerang might be a cyborg.\u00a0 The War Daddy conquered the extended BTTW with no evident effort.\u00a0 Just a boring morning for our world traveling servant.\u00a0 YHC also experienced some exceptional 2<sup>nd<\/sup> and 3<sup>rd<\/sup> Fs with Boom following COT while discussing how we might better serve families with special needs.<\/p>\n<p>YHC enjoyed the camaraderie of the small group today.\u00a0 Again, as Thistle and others preach continually, we do things together that we would never do alone.\u00a0 These men pushed YHC to the limits of my own workout today.\u00a0 YHC is thankful for them and for the blessing of F3.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>No breeze.\u00a0 Lots of humidity.\u00a0 No MC.\u00a0 Lots of fellowship.\u00a0 No running.\u00a0 Lots of sweat. Warmarama: SSX x 20 (IC) Imperial Troopers x 20 (IC) Grasspickers with behind-the-back clap x 20 (IC) Divebombers x 5 (IC) &nbsp; \u00a0 The Thang: Crab walk to pull up bars.\u00a0 Partner up.\u00a0 One partner does pull ups, other does [&hellip;]<\/p>\n","protected":false},"author":472,"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-9569","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Greenspan","date":"7\/11\/2019","pax":"Zombie, TPS, Boomerang"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9569","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9569"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9569\/revisions"}],"predecessor-version":[{"id":9570,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9569\/revisions\/9570"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9569"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9569"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9569"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}