{"id":9852,"date":"2019-08-10T11:11:51","date_gmt":"2019-08-10T15:11:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9852"},"modified":"2019-09-03T22:00:36","modified_gmt":"2019-09-04T02:00:36","slug":"charlie-foxtrot-circuit-gladiators","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/08\/charlie-foxtrot-circuit-gladiators\/","title":{"rendered":"Charlie Foxtrot Circuit Gladiators"},"content":{"rendered":"<p>YHC picked up the Substi-Q at Charlie Foxtrot for Blue Light Special, and I think it turned out alright.\u00a0 \u00a0Seven PAX posted at the Novant overflow parking lot.\u00a0 Since it was covered in cigarette butts, we moseyed over to the lower parking lot of Morgan Elementary, were we conducted a little WARMARAMA.<\/p>\n<p><strong>WARMARAMA:<\/strong>\u00a0 A medley of SSHs, Hillbillies, Seal Claps, Overhead Claps, Arm Swirly Things (forward and reverse) (called out by Sour Mash, who famously renamed this exercise), Whirlies with a Clap, some standing hamstring stretches and some butterfly\/groin stretching.<\/p>\n<p><strong>THE THANG:\u00a0 \u00a0\u00a0<\/strong><\/p>\n<p><strong>PHASE I:\u00a0<\/strong> Mosey to the bus loading\/drop off area of Morgan Elementary, where YHC\u00a0 had prepositioned signs denoting various exercises, along with weights where appropriate.\u00a0 The exercises were as follows:<\/p>\n<ul>\n<li>Jumping Rope (with, you guessed it, a jump rope)<\/li>\n<li>Front Raises with an 18 lb kettlebell &#8212; The Pink One that is Cobra&#8217;s favorite<\/li>\n<li>Goblet Squats with a 30 lb dumbbell<\/li>\n<li>Kettlebell Swings with a 25 lb kettlebell<\/li>\n<li>Monkey Humpers<\/li>\n<li>WW2 situps with a 12lb medicine ball<\/li>\n<li>Erkins<\/li>\n<li>Alternating Leg Step-Ups<\/li>\n<li>Dips<\/li>\n<li>Derkins<\/li>\n<li>Bent Over Rows (with a pair of 15lb dumbbells)<\/li>\n<li>Burpees<\/li>\n<li>Skull Crushers (with single 30 lb dumbbell)<\/li>\n<li>Side Raises with a pair of 10lb dumbbells &#8212; Squire needed multiple demonstrations to get this one &#8211; then he proceeded to critique Sixty Minutes&#8217; form<\/li>\n<li>Alternating Curls (with a pair of 25lb dumbells)<\/li>\n<li>Overhead Presses (with a pair of 20lb dumbells)<\/li>\n<li>Crunchy Frogs<\/li>\n<\/ul>\n<p>Each PAX began at a single station.\u00a0 \u00a0We then went around the circuit (probably 100 yards in circumference) counterclockwise Tabata style, performing each exercise for 30 seconds, followed by a 10 second rest period to move on to the next exercise.\u00a0 \u00a0We continued nonstop until 0740 hours, with everyone completing 2 full circuits plus 4 additional exercises.\u00a0 This was a crowd pleaser, with some complaining by some of the PAX being heard .\u00a0 \u00a0WERE YOU NOT ENTERTAINED?\u00a0 WERE YOU NOT ENTERTAINED?\u00a0 WAS THIS NOT WHY YOU WERE HERE??<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" title=\"Gladiator Movie Clip - Are you not Entertained?\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/Of_jyeDZ3Sg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p><strong>PHASE II<\/strong>:\u00a0 The PAX were now down to 6, with Sour Mash having to leave early to go hit the Links.\u00a0 Not having done enough Dips or Erkins, the PAX moseyed toward the guardrail running along the side of the rear driveway to Morgan Elementary, which is about 50 yards long and going uphill.\u00a0 The PAX locomoted along the entire guardrail by performing an Erkin, then rotating forward to perform a Dip, then rotating forward to perform another Erkin, etc.\u00a0 Repeato x approx 50 to reach the top.<\/p>\n<p><strong>PHASE III<\/strong>:\u00a0 \u00a0The PAX paired off into 2-man buddy teams, and then ran Saratogas\/Chuck Wagons using a rope.\u00a0 One PAX runs about 70 yards with his partner providing resistance using the rope.\u00a0 Flapjack.\u00a0 Repeato x 2.<\/p>\n<p><strong>MARY:\u00a0 <\/strong>Performed at the same parking lot as the Phase I Circuit Training.\u00a0 Mary was performed by Committee, including Seal Claps, Low Flutters, Freddy Mercuries, and Elbow Planks for 30 seconds.<\/p>\n<p>We then took time to collect all of the weights, cones, lights and signs and deposited them near the road where YHC could more easily load them into my car (thanks, PAX!)<\/p>\n<p><strong>COT:\u00a0 <\/strong>We moseyed back to the Novant overflow parking lot for Namearama and Circle of Trust.<\/p>\n<ul>\n<li>Shmedfest is on Saturday, August 24.\u00a0 Convergence workout is at 0800-0900.\u00a0 Bands and food begin at 1600 and will run until 2100.\u00a0 Fender may be playing!!<\/li>\n<li>Please attend the Arts for Life benefits breakfast on September 26, 2019 at Forsyth Country Club from 0730 to 0900.\u00a0 Its a free breakfast, with donations requested.\u00a0 Sign up at\u00a0<a href=\"http:\/\/www.artsforlifenc.org\/riseandshinews\/\">http:\/\/www.artsforlifenc.org\/riseandshinews\/<\/a><\/li>\n<li>Prayers for Fender&#8217;s little boy, who is sick<\/li>\n<li>Prayers for Boomerang&#8217;s sister, who continues to respond well to chemotherapy<\/li>\n<li>Boomerang&#8217;s wife&#8217;s boss&#8217;s nephew, who was 15 years old, was fatally injured last Saturday while attending a service project for his football team.\u00a0 His family made the difficult decision to donate his organs to others, who now may be able to live longer, or have a better life, as a result of their kindness during the worst nightmare that a parent can imagine.\u00a0 The funeral is today.\u00a0 Prayers for the family during this horrible tragedy.<\/li>\n<li>Prayers for Squire&#8217;s friend&#8217;s pastor&#8217;s wife, Stephanie, who has been diagnosed with brain cancer<\/li>\n<li>YHC took us out, lifting these concerns to our Lord for His intercession, and closing with one of my favorite Bible verses from the Old Testament:<br \/>\n<h3 class=\"passage-display\"><span class=\"passage-display-bcv\">Isaiah 40:28-31<\/span>\u00a0<span class=\"passage-display-version\">New International Version (NIV)<\/span><\/h3>\n<div class=\"poetry top-05\">\n<p class=\"line\"><span id=\"en-NIV-18449\" class=\"text Isa-40-28\"><sup class=\"versenum\">28\u00a0<\/sup>Do you not know?<\/span><br \/>\n<span class=\"indent-1\"><span class=\"indent-1-breaks\">\u00a0\u00a0\u00a0\u00a0<\/span><span class=\"text Isa-40-28\">Have you not heard?<\/span><\/span><br \/>\n<span class=\"text Isa-40-28\">The\u00a0<span class=\"small-caps\">Lord<\/span>\u00a0is the everlasting\u00a0God,<\/span><br \/>\n<span class=\"indent-1\"><span class=\"indent-1-breaks\">\u00a0\u00a0\u00a0\u00a0<\/span><span class=\"text Isa-40-28\">the Creator\u00a0of the ends of the earth.<\/span><\/span><br \/>\n<span class=\"text Isa-40-28\">He will not grow tired or weary,<\/span><br \/>\n<span class=\"indent-1\"><span class=\"indent-1-breaks\">\u00a0\u00a0\u00a0\u00a0<\/span><span class=\"text Isa-40-28\">and his understanding no one can fathom.<\/span><\/span><br \/>\n<span id=\"en-NIV-18450\" class=\"text Isa-40-29\"><sup class=\"versenum\">29\u00a0<\/sup>He gives strength\u00a0to the weary<\/span><br \/>\n<span class=\"indent-1\"><span class=\"indent-1-breaks\">\u00a0\u00a0\u00a0\u00a0<\/span><span class=\"text Isa-40-29\">and increases the power of the weak.<\/span><\/span><br \/>\n<span id=\"en-NIV-18451\" class=\"text Isa-40-30\"><sup class=\"versenum\">30\u00a0<\/sup>Even youths grow tired and weary,<\/span><br \/>\n<span class=\"indent-1\"><span class=\"indent-1-breaks\">\u00a0\u00a0\u00a0\u00a0<\/span><span class=\"text Isa-40-30\">and young men\u00a0stumble and fall;<\/span><\/span><br \/>\n<span id=\"en-NIV-18452\" class=\"text Isa-40-31\"><sup class=\"versenum\">31\u00a0<\/sup>but those who hope\u00a0in the\u00a0<span class=\"small-caps\">Lord<\/span><\/span><br \/>\n<span class=\"indent-1\"><span class=\"indent-1-breaks\">\u00a0\u00a0\u00a0\u00a0<\/span><span class=\"text Isa-40-31\">will renew their strength.<\/span><\/span><br \/>\n<span class=\"text Isa-40-31\">They will soar on wings like eagles;<\/span><br \/>\n<span class=\"indent-1\"><span class=\"indent-1-breaks\">\u00a0\u00a0\u00a0\u00a0<\/span><span class=\"text Isa-40-31\">they will run and not grow weary,<\/span><\/span><br \/>\n<span class=\"indent-1\"><span class=\"indent-1-breaks\">\u00a0\u00a0\u00a0\u00a0<\/span><span class=\"text Isa-40-31\">they will walk and not be faint.<\/span><\/span><\/p>\n<\/div>\n<\/li>\n<\/ul>\n<p>Thanks for the keys, Harden!!!<\/p>\n<p>PS:\u00a0 \u00a0DQ was trying to remember this scene from Gladiator, and was about 90% there.\u00a0 There it is:<\/p>\n<p><iframe loading=\"lazy\" title=\"[HD] Gladiator - My name is Maximus Decimus Meridius\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/I25Wp6ZLk7Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC picked up the Substi-Q at Charlie Foxtrot for Blue Light Special, and I think it turned out alright.\u00a0 \u00a0Seven PAX posted at the Novant overflow parking lot.\u00a0 Since it was covered in cigarette butts, we moseyed over to the lower parking lot of Morgan Elementary, were we conducted a little WARMARAMA. WARMARAMA:\u00a0 A medley [&hellip;]<\/p>\n","protected":false},"author":245,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,92],"tags":[],"class_list":["post-9852","post","type-post","status-publish","format-video","hentry","category-bootcamp","category-charlie-foxtrot","post_format-post-format-video"],"acf":{"q":"SGT Schultz","date":"August 10, 2019","pax":"Boomerang, Drama Queen, Fender, Sixty Minutes,SGT Schultz,  Sour Mash, Squire "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9852","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\/245"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9852"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9852\/revisions"}],"predecessor-version":[{"id":9868,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9852\/revisions\/9868"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9852"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9852"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9852"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}