{"id":9942,"date":"2019-08-16T13:51:25","date_gmt":"2019-08-16T17:51:25","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9942"},"modified":"2019-08-16T13:51:25","modified_gmt":"2019-08-16T17:51:25","slug":"sandpit-payback","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/08\/sandpit-payback\/","title":{"rendered":"Sandpit Payback"},"content":{"rendered":"<p><strong><u>Warmarama (IC):<\/u><\/strong><\/p>\n<ul>\n<li>Mountain Climbers x 30<\/li>\n<li>Downward\/Upward Dog combo<\/li>\n<li>Grassgrabbers with Clap x 20<\/li>\n<li>Abe Vigoda x 5<\/li>\n<li>ASTs F x 10 + B x 10<\/li>\n<li>Seal Claps x 10<\/li>\n<li>OH Claps x 10<\/li>\n<\/ul>\n<p><strong><u>\u00a0<\/u><\/strong><\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Mosey west on 5<sup>th<\/sup> Street to the train trestle for<\/p>\n<ul>\n<li>Pull ups x 20<\/li>\n<li>Triple Bears x 20<\/li>\n<li>Starfish crunch x 30<\/li>\n<li>Run to RAI courtyard on Main Street<\/li>\n<li>WMDs x 10<\/li>\n<\/ul>\n<p>Mosey across Main Street to One West Fourth courtyard for Bruce Lee:<\/p>\n<ul>\n<li>American Hammers x 20<\/li>\n<li>Low Flutters x 20<\/li>\n<li>Cheesesteak\u2019s Penguin Crunch x 20<\/li>\n<li>LBCs x 20<\/li>\n<\/ul>\n<p>Mosey east on 4<sup>th<\/sup> Street to wall of Winston Tower for Wall of Pain:<\/p>\n<ul>\n<li>Pax wall-sit on wall; one-by-one pax complete:\n<ol>\n<li>Merkins x 10, LBCs x 10, Burpees x 10<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n<p>Mosey to Forsyth County Budget and Management office on Chestnut Street for Aiken Legs:<\/p>\n<ul>\n<li>Standups x 30<\/li>\n<li>Squats x 30<\/li>\n<li>Jump Shots x 30<\/li>\n<li>Lunges (DC) x 30<\/li>\n<\/ul>\n<p>Mosey to start of Long Branch Trail:<\/p>\n<ul>\n<li>Run hard to end of bridge across 3<sup>rd<\/sup> Street; pax drop for 10 dive bombers once first pax reaches end of bridge<\/li>\n<li>Repeato x 3<\/li>\n<\/ul>\n<p>Mosey home for \u00bd minute of Mary<\/p>\n<ul>\n<li>Low Dolly<\/li>\n<\/ul>\n<p>Out of Time.<\/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 Beer and breakfast after the beatdown.\u00a0 Ms and 2.0s are welcome.\u00a0 There will be a pre-party at Foothills next week.<\/li>\n<li>The H.O.G., ironically, has Q at Purgatory tomorrow.<\/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>Seat Back is leading a run tomorrow at Salem Lake, 0530 launch, starting Linville Road parking lot. Bring a flashlight.\u00a0 It\u2019s on the Nomad calendar.<\/li>\n<li>Cheesesteak needs #UA Qs for next week and all of September. Time to step up boys.<\/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>Cheesesteak\u2019s wife, who lives &amp; works in Canada, is struggling following a concussion.<\/li>\n<li>Father Paul Wierwich (sp?) has bells palsy and is in NY for diagnosis and treatment.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Cheesesteak delivered a devastating sandpit beatdown to YHC (and only YHC) on Monday. YHC promised that today\u2019s response would be \u201ceasy\u201d.\u00a0 Easy, relative to running and jumping and lunging and crawling in a sandpit.\u00a0 The pax will have to weigh in, but YHC\u2019s conscience is not burdened by what transpired today.<\/li>\n<li>Man, it is wonderful to see all of the relatively new faces out this morning. $5 Footlong has been hitting the recruiting trail hard, and the payoff is evident.\u00a0 Today was YHC\u2019s first time meeting Mudfoot and Traeger and only second or third time working out with Dirty Bird and Leadfoot.\u00a0 Kotters to Rundown too!<\/li>\n<\/ul>\n<p>Keys were left on the light-up bridge, Cheesesteak.\u00a0 Thanks for the invite!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama (IC): Mountain Climbers x 30 Downward\/Upward Dog combo Grassgrabbers with Clap x 20 Abe Vigoda x 5 ASTs F x 10 + B x 10 Seal Claps x 10 OH Claps x 10 \u00a0 The Thang: Mosey west on 5th Street to the train trestle for Pull ups x 20 Triple Bears x 20 [&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":[91],"tags":[],"class_list":["post-9942","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Greenspan","date":"8\/16\/2019","pax":"Turnover, The H.O.G., Burns, Blue Steel, Cheesesteak, Truck Stop, Dirty Bird, $5 Footlong, Rundown, Mudfoot, Traeger, Lamb Chop, Seat Back, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9942","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=9942"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9942\/revisions"}],"predecessor-version":[{"id":9945,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9942\/revisions\/9945"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9942"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9942"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9942"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}