{"id":9802,"date":"2019-08-05T22:16:27","date_gmt":"2019-08-06T02:16:27","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9802"},"modified":"2019-08-05T22:16:27","modified_gmt":"2019-08-06T02:16:27","slug":"something-for-the-pain","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/08\/something-for-the-pain\/","title":{"rendered":"Something for the Pain"},"content":{"rendered":"<p><strong><u>Warmarama (IC):<\/u><\/strong><\/p>\n<ul>\n<li>SSX x 20<\/li>\n<li>Grassgrabbers with Clap x 20<\/li>\n<li>Abe Vigoda x 10<\/li>\n<li>Downward\/Upward Dog combo<\/li>\n<\/ul>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Mosey across Robinhood Road to brick pile on east side of Mt. Tabor UMC.\u00a0 Grab two bricks for the following:<\/p>\n<ul>\n<li>Curls x 50<\/li>\n<li>Overhead press x 40<\/li>\n<li>Arm Swirlies x 30 (15 forward\/15 backward)<\/li>\n<\/ul>\n<p>Return bricks.\u00a0 Mosey to west side of Mt. Tabor UMC for:<\/p>\n<ul>\n<li>Dips x 20<\/li>\n<li>Get Ups (Straight-arm press on brick pillars) x 10<\/li>\n<\/ul>\n<p>Mosey back across Robinhood Road and down Norman Road. Pax on their six at intersection of Norman and Tallison Drive for:<\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li>Cross Country Abs: Straight-legged, bent knees, LBCs, knees rolled to left, knees roll to right, knees up at 90 degrees crunches, all x 5; reverse the order x 5.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Mosey down Tallison Drive to intersection of Benchley Road for Aiken Legs:<\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li>Squats, alternating lunges, jump shots, jumping lunges, all x 20.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Mosey down Tallison and take a left on Thornhill Lane; continue up to Jameson Lane for:<\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li>Windsprints 1\/10th mile uphill from Jameson to Sally Kirk<\/li>\n<li>Merkins x 10<\/li>\n<li>Walk back down to Jameson<\/li>\n<li>Repeato x 4<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Mosey up Sally Kirk to Jefferson Middle Driveway where pax were informed there are \u201c5 or 6\u201d speedbumps:<\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li>Diamond merkins x 10 at each speedbump<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Mosey up Sally Kirk to launch point. Ten seconds remained for Mary:<\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li>Capital-letters Alphabet<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Clock violation.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Schmedfest on August 24<sup>th<\/sup>. Get tickets via Ticketmaster.\u00a0 Google \u2018Schmedfest 2019\u2019.\u00a0 F3\/FiA convergence at fairgrounds morning of the 24<sup>th<\/sup>.\u00a0 TPS will be at the beach.<\/li>\n<li>Tuna 200 October 25-26. Team \u2018The Expendables\u2019 have six but need more.\u00a0 The entire race is downhill.\u00a0 There is beer and tuna at the end.\u00a0 Don\u2019t waste this opportunity and get on board.<\/li>\n<li>Join YHC for a weekly extra credit run on Monday launches from the Outhouse at 0512. YHC has explored a couple of routes, but likes the one the Pax took around the AO today.<\/li>\n<li>Did YHC mention the Tuna Run? Team Expendables still has open slots for the October 25-26 relay race.\u00a0 Zima promises to start using an inhaler if three more teammates will step up.\u00a0 See Offsides for more info.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Those suffering from cancer.<\/li>\n<li>YHC took us out with thanks to the Sky Q for bodies that work well and the fellowship of our workouts.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Preblast indicated that pax should bring traveling shoes. We covered some ground this morning, exploring some untapped areas of the AO.\u00a0 Total mileage ~2.75 miles.<\/li>\n<li>Great fellowship was experienced throughout the workout. The pax stayed close together on a few medium distance moseys between stations, picking up the six occasionally, and watching out for one another along Norman Interstate.<\/li>\n<li>The brick pit on the east side of Mt. Tabor is henceforth named \u201cSheol\u201d. It is a place of darkness and bad things happening.<\/li>\n<li>Pax were confused that we were leaving Mt. Tabor after such a short stop.<\/li>\n<li>We got a well-rounded full-body workout. Splash commented that he was fine with the running until Aiken Legs justified their name.\u00a0 Wind sprints up Thornhill after Aiken Legs were a crowd pleaser.\u00a0 Pax were surprised that they were instructed to \u201cwalk\u201d back down the hill after the first wind sprint but embraced it soon thereafter.<\/li>\n<li>TPS crushed the \u201cget ups\u201d and kept a steady pace on the runs throughout. Splash appeared to be turning over in his head evil things to do to Pax with \u201cGet Ups\u201d in the future.<\/li>\n<li>It was a pleasure to have Lemming out to the Outhouse. HIM brought his running shoes and perseverance as he was at the front of the pack on the speedbump finale.<\/li>\n<li>Furthermore, it\u2019s always an honor to have the Nantan join your Q. Hopefully we passed Spam\u2019s AO inspection, although he did note that YHC\u2019s playlist has not been updated recently.<\/li>\n<li>Fittingly, Bon Jovi\u2019s <em>Something for the Pain<\/em> played while we completed the Alphabet to close out the morning\u2019s festivities.<\/li>\n<\/ul>\n<p>I kept the keys and will get them to Cheesesteak for next week\u2019s Q.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama (IC): SSX x 20 Grassgrabbers with Clap x 20 Abe Vigoda x 10 Downward\/Upward Dog combo The Thang: Mosey across Robinhood Road to brick pile on east side of Mt. Tabor UMC.\u00a0 Grab two bricks for the following: Curls x 50 Overhead press x 40 Arm Swirlies x 30 (15 forward\/15 backward) Return bricks.\u00a0 [&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":[76],"tags":[],"class_list":["post-9802","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"Greenspan","date":"August 5, 2019","pax":"TPS, Splash, Lemming, Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9802","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=9802"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9802\/revisions"}],"predecessor-version":[{"id":9804,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9802\/revisions\/9804"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9802"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9802"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9802"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}