{"id":9788,"date":"2019-08-03T23:21:01","date_gmt":"2019-08-04T03:21:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9788"},"modified":"2019-08-03T23:21:01","modified_gmt":"2019-08-04T03:21:01","slug":"simple-but-not-easy-plan","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/08\/simple-but-not-easy-plan\/","title":{"rendered":"Simple (but not easy) Plan"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">YHC found himself on deck at #Putratory late Friday night after getting home from a weeklong work trip in Chicago. Having somehow missed the Upcoming Q duties, it was a last minute plan that had to come together after a long day of traveling. So YHC decided to keep it simple based on what YHC knows best: Murph\u2019s!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 16IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whirlies x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Copperhead Squats x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Arm Swirly Things F x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Arm Swirly Things R x 14 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Seal Claps x 13 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Overhead Claps x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Morraccan Nightclubs x 12 IC<\/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;\">Partner Up &#8211; Just an accountability buddy to help count, encourage and stick with for what was to come.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey to playground<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Broken Murph &#8211; Perform the following reps of Pull-ups\/Merkins\/Squats, Run a \u2153 mile lap in between:<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">5\/10\/15\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10\/20\/30<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">15\/30\/45<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">20\/40\/60<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">15\/30\/45<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10\/20\/30<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">5\/10\/15<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey back to parking lot<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunge walk back half of parking lot (The Kicker).<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBCs x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">WW1 straight leg x I2 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Low Flutter x 12 IC\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Van Goghda x 12 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Schmedfest in 3 weeks!!!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Peacemakers wife undergoing Chemo<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers or Boomerang\u2019s sister undergoing Chemo.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out lifting up prayer requests, asking for guidance to lead others and be there for those who need it.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">All told, the PAX ran 2.5 &#8211; 3 miles, did 80 pull ups, 160 Merkins, and 240 squats! Strong work men!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burlap and Boomerang led the PAC out of the gate on most laps. #Respect<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bulldog and Pony were strong with there game this morning. Pony even challenged YHC to a sprint at the end of one lap!?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Offsides and TPS looked ready for an OCR knocking out those pull ups (YHC has run one with Offsides before)!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Toto and Cheerio spent the whole morning catching up and chit-chatting about???? Fill us in in the comments boys! PS, good to see you guys again &#8211; it\u2019s been a long time!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Great to meet High Cotton and Emoji this morning! Both men pushed hard and were great to talk to. Look forward to working out with again!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">This is about as simple as YHC likes to get, and #Cobains for surprising you all with a Murph, but good work answering the call!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Glad to be back out with the DashPAX after a 3 week F3WS hiatus from a trip to Italy, Spartan Race, and Chicago.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks again for the keys @Spamalot,and thanks for the Q reminder like a good site Q should do! Much appreciated, otherwise I might have missed it!<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC found himself on deck at #Putratory late Friday night after getting home from a weeklong work trip in Chicago. Having somehow missed the Upcoming Q duties, it was a last minute plan that had to come together after a long day of traveling. So YHC decided to keep it simple based on what YHC [&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":[94],"tags":[102],"class_list":["post-9788","post","type-post","status-publish","format-standard","hentry","category-purgatory","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"08\/03\/2019","pax":"Boomerang (WD), Burlap, Pony Express, Emoji, High Cotton, Toto, Cheerio, Bulldog, Offsides, TPS, Van Gogh (WB, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9788","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=9788"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9788\/revisions"}],"predecessor-version":[{"id":9789,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9788\/revisions\/9789"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9788"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9788"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9788"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}