{"id":9636,"date":"2019-07-20T22:58:01","date_gmt":"2019-07-21T02:58:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9636"},"modified":"2019-07-20T23:00:10","modified_gmt":"2019-07-21T03:00:10","slug":"lifes-a-bench-purgatory","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/07\/lifes-a-bench-purgatory\/","title":{"rendered":"Life’s a Bench @ Purgatory"},"content":{"rendered":"

8 pax showed up to #Purgatory despite guarantees of suckiness.\u00a0 To be fair, given the humidity – just about anything would suck.\u00a0 It had been over a year since YHC’s last Q @ Purgatory, so I had to brush some cobwebs off the ol’ Q-book but was ready to both try some old and new tricks.<\/p>\n

All that said, this is kinda sorta mostly how it all went down and what the sons of benches<\/strong><\/em> did…<\/p>\n

That Thang:<\/strong><\/h3>\n

Warm-o-Rama (all IC unless shown OYO)<\/strong><\/p>\n

    \n
  • SSH x 20<\/li>\n
  • Burpees x 5 OYO<\/li>\n
  • Merkins x 15<\/li>\n
  • Imperial Walkers x 10<\/li>\n
  • Abe Vigodas x 10<\/li>\n
  • Burpees x 5 OYO<\/li>\n
  • Peter Parkers x 15<\/li>\n
  • Whirly w\/ Clap x 10<\/li>\n
  • Burpees x 5 OYO<\/li>\n
  • Parker Peter x 10 (hold it…)<\/li>\n
  • Wide Merkins x 10 (hold it…)<\/li>\n
  • Mountain Climbers x 20 (hold it…)<\/li>\n
  • 6 inches (10-count)<\/li>\n
  • Burpees x 10 OYO<\/li>\n<\/ul>\n

    Mosey to Parking Lot<\/em><\/p>\n

    Dynamic Warm-Up<\/strong><\/p>\n

      \n
    • High Knees (Down); Butt-Kickers (Back)<\/li>\n
    • Karaoke (Down & Back) – all facing same direction<\/li>\n
    • Apollo Creed (Down & Back) – all facing same direction<\/li>\n
    • Power Skip (Down); Bounds (Back)<\/li>\n
    • Back Pedal (Down); Spring (Back)<\/li>\n
    • Shuttle Runs<\/li>\n<\/ul>\n

      Mosey to Deck\/Benches<\/em><\/p>\n

      Benches – Round #1 (All IC unless shown as OYO)<\/strong><\/p>\n

        \n
      • Leg Press x 10 (R)<\/li>\n
      • Leg Press x 10 (L)<\/li>\n
      • Dips x 15<\/li>\n
      • Box Jumps x 10 OYO<\/li>\n
      • Irkins x 12<\/li>\n
      • Inverted Peter Parkers x 10<\/li>\n
      • Split Squat Lunge x 10 (R)<\/li>\n
      • Split Squat Lunge x 10 (L)<\/li>\n<\/ul>\n

        Mosey to Wall<\/em><\/p>\n

        Wall Work – Round #1<\/strong><\/p>\n

          \n
        • People’s Chair w\/ Jack Reachers x 20 IC<\/li>\n
        • Donkey Kicks x 15 OYO<\/li>\n
        • Planking Wall Walkups x 10 IC<\/li>\n
        • Rebound Drill x 20<\/li>\n
        • Burpees x 5 OYO<\/li>\n<\/ul>\n

          Mosey to Parking Lot<\/em><\/p>\n

            \n
          • DB Drills & Apollo Creed<\/li>\n<\/ul>\n

            Mosey back to Deck\/Benche<\/em>s<\/p>\n

            Benches – Round #2 (All IC unless shown as OYO)<\/strong><\/p>\n

              \n
            • Inverted Carolina Dry Docks x 10<\/li>\n
            • Side Planks (R) x 10 count; Inside\/Lower Leg Crunches x 10; Outside\/Upper Leg Raises x 10<\/li>\n
            • Side Planks (L) x 10 count; Inside\/Lower Leg Crunches x 10; Outside\/Upper Leg Raises x 10<\/li>\n
            • One Leg Dip Kicks (R) x 10<\/li>\n
            • One Leg Dip Kicks (L) x 10<\/li>\n<\/ul>\n

              Mosey to Wall<\/em><\/p>\n

              Wall Work – Round #2<\/strong><\/p>\n

                \n
              • Mike Tysons (w\/ Merkin) x 10 OYO<\/li>\n
              • Donkey Kicks w\/ Jump x 10 OYO<\/li>\n
              • Balls-to-the-Wall x slow 10-count<\/li>\n
              • Burpees x 5 OYO<\/li>\n<\/ul>\n

                Mosey to Parking Lot<\/em><\/p>\n

                  \n
                • DB Drills & Apollo Creed<\/li>\n<\/ul>\n

                  Mosey BACK to Deck\/Benches<\/em><\/p>\n

                  Benches – Round #3 (All IC unless shown as OYO)<\/strong><\/p>\n

                    \n
                  • Derkins x 10<\/li>\n
                  • Dips x 15<\/li>\n
                  • Glute Bridges (Wilt Chamberlains; Alabama Prom Date) x 15<\/li>\n
                  • Crunchy Frogs (Reverse Leg Curls) x 10<\/li>\n
                  • Plank Ups x 10<\/li>\n
                  • Plank Jacks x 20<\/li>\n<\/ul>\n

                    Mosey Back to Launch Spot…<\/em><\/p>\n

                    Mary<\/strong><\/p>\n

                      \n
                    • Bird Dog (L) x 10<\/li>\n
                    • Bird Dog (R) x 10<\/li>\n
                    • Plank Salutes x 10<\/li>\n
                    • Outside Knee Touches x 20<\/li>\n
                    • Li’l Baby Toe-Touches (LBTT) x 20<\/li>\n<\/ul>\n

                      COT<\/strong><\/h3>\n

                      Prayers lifted for God to use us and to use F3 to make us better (and more vulnerable and open) men that impact our communities (work, home, each other, etc.) in a more positive way.<\/p>\n

                      NMM<\/strong><\/h3>\n
                        \n
                      • Great, hard-working group out this morning.\u00a0 Got a LOT of work in!\u00a0 An honor to lead!<\/li>\n
                      • References to ‘benches’ in pre-blast tweets as we spent most of time on lido-deck benches.<\/li>\n
                      • The mumblechatter was early and often, including the following complaints re:<\/li>\n
                      • …the number of burpees during warm-o-rama<\/li>\n
                      • …the speed of Abe Vigodas (they were slow!)<\/li>\n
                      • …suggestions of lop-sided karaokes and Apollo Creeds (though, the pax faced same direction down-and-back, thus working both sides equally, so although YHC heard, it was unwarranted and disregarded)<\/li>\n
                      • …lack of 10-counts<\/li>\n
                      • There were highly philosophical questions asked like “Do they really do Bulgarian Split Squats in Bulgaria?<\/em>“<\/li>\n
                      • Donkey Kicks w\/ Jump may have been given a new name, but YHC didn’t catch it (Donkey Burps?<\/em>)<\/li>\n
                      • Evidently when you’re both the Nantan and Site Q, you have special exercise vetoing powers.<\/li>\n
                      • Nobody could seem to recall who played ‘Apollo Creed’ in the Rocky Movies… pretty sure whatever we decided was wrong.\u00a0 For those wondering, it was Carl Weathers.<\/li>\n
                      • Someone (I missed who it was) asked if Apollo Creed was the Russian.\u00a0 They’re lucky I didn’t catch who it was, or they would certainly be shamed here on the internet for all to see.<\/li>\n
                      • YHC was proud to hear complaints from @Splash.\u00a0 Makes a Q feel good.<\/li>\n
                      • @SgtSchultz made his proclamation of ‘suckiness’ right around 7:30am.\u00a0 All was right in the world.<\/li>\n<\/ul>\n

                        ANNOUNCEMENTS<\/strong><\/h3>\n
                          \n
                        • Coffeeteria @ CFA<\/li>\n
                        • Shmedfest coming soon… Saturday, August 24th!!!\u00a0 F3\/FiA Convergence the morning of.<\/li>\n
                        • @Splash has Q in a couple weeks at @Outhouse – “There will be pain<\/em>” – @Splash<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                          8 pax showed up to #Purgatory despite guarantees of suckiness.\u00a0 To be fair, given the humidity – just about anything would suck.\u00a0 It had been over a year since YHC’s last Q @ Purgatory, so I had to brush some cobwebs off the ol’ Q-book but was ready to both try some old and new […]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,94],"tags":[],"class_list":["post-9636","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"Zuckerberg","date":"07\/20\/2019","pax":"Spamalot, Splash, Sgt. Schultz, Boomerang (co-WD), High Cotton, Emoji, Ziggy Stardust (co-WD), Zuck (QIC & WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9636","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\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9636"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9636\/revisions"}],"predecessor-version":[{"id":9639,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9636\/revisions\/9639"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9636"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9636"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9636"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}