Lucky Number 7
QIC: Turnover
Date: 6.12.20
PAX: Tonka (WB) , Bevo , Van Gogh , Post Hole , Tigger , Truck Stop , Snake Eyes , (former FNG) Swingline , Cheesesteak , $5 Footlong , Root Canal (WD) , Zima , Ziggy Stardust , Turnover (Q)
14 PAX gathered at Bailey Park anticipating the advertised “1000% humidity” and all were thoroughly disappointed by the brisk and perfect weather they were greeted with.
Warm O Rama
SSH x20 IC
Abe Vigoda x6 IC
Plank / Down Dog / Calf Stretch
Plank o Rama
The THANG
Short mosey to the sidewalk in front of where everyone parks for Absolution (shout out @Drip)
Done in an 8 count – 1) Jump feet into hands 2) jump out 3) Right arm down to elbow plank 4) left arm down to elbow plank 5) plank jack legs out 6) plank jack legs in 7) right arm up to regular plank 8) left arm up to regular plank
We did 10 reps of these, I think.
Moving on to the Circuits of 7 (Mosey was the mode of transportation between stops unless otherwise noted)
Corner of Patterson and 5th – 7 WMDs
Corner of Chestnut and 5th – 7 Bonnie Blair Squats
Quick break for Tabata
4 rounds of 20 / 20 / 10
Exercise 1: Pullups
Exercise 2: Low Flutters
20 seconds of work / 20 seconds of work / 10 second rest
Back to the Circuits
Corner of Church and 5th – 7 Burpees
Corner of Church and 4th – 7 WMDs
Corner of Chestnut and 4th – 7 Bonnie Blair Squats
Corner of Patterson and 4th – 7 Burpees
*Lunge Walk to Corner of Vine and 4th for 7 WMDs
Mosey to Amphitheater for another Tabata break
Same format, different exercises
Exercise 1: Box Jumps
Exercise 2: Merkins
Back to the Circuits
Parking lot between Vine and Patterson – 7 Bonnie Blair Squats
Corner of Patterson and 6th – 7 Burpees
*Bear crawl to corner of 6th and Vine*
Mosey to Corner of Vine and 7th – 7 WMDs
**Running out of time**
Mosey back to Corner of Vine and 6th – 7 Bonnie Blair Squats
Seating area between Amphitheater and BioMed – 7 Burpees
YHC had planned to do a few more fun things, Dips being one of them, so I decided to break these out at this point so the PAX wouldn’t miss out
30 Dips Omaha’d to 35 Dips because because “30 isn’t a multiple of 7”. @VanGogh, ladies and gentlemen.
Mosey back to launch for Mary
Mary consisted of at the very least Cobra Crunches and Low Dollys (there may have been 1 more, but YHC doesn’t recall at the moment)
Finished
COT
Announcements
@$5 is moving tomorrow (6/13) and has requested (see: Voluntold) everyone to help out. Starting around 8:30am. DM $5 on Twitter for details
Shmedfest – August 28th and 29th
AO Challenge – @Palin will buy you a beer if you finish it. Details to come on Twitter
Prayer Requests
@TruckStop had an interview this week and prayers for ongoing job search
YHC took us out thanking Him for the beautiful weather and for the reminder to be loving and kind in all things.
NMM
Welcome to former FNG @Swingline (Andrew Broughton? Hope I got that right). @SnakeEyes brought him out (albeit probably 10 minutes late….don’t think the Q didn’t see y’all sneaking in the back amidst the onslaught of Pullups). But who are we kidding? Time is just a concept when it comes to F3. Just ask @Spicoli. #SpicoliTime #SwinglineTime. In classic F3 fashion, the name @Swingline has absolutely nothing to do with anything about our former FNG. Here’s how the PAXs’ stream of consciousness went: it was mentioned @Swingline worked in IT –> @Tigger wondered aloud if the character Milton from Office Space worked in IT –> the Milton character was best known throughout the movie for his beloved red stapler –> the brand of said red stapler was Swingline. And there you have it. Admittedly, after going back and listening to the recording from the CoT, YHC latched on pretty hard to the Milton/Office Space train of thought and kinda commandeered the course of conversation toward the stapler. It sounded like there were some decent options being thrown out in the background, but they were of no consequence. The Q exercised his Q power and made the final call. @Swingline it is. Welcome!
3 PAX had a serious lapse in judgement when they agreed to meet @Bevo for a “Mile Sprint” EC run. YHC was among them. Undoubtedly the worst part of the morning.
YHC made sure to give copyright and/or trademark credits to @Drip for the usage of Absolution, but some of the PAX quickly noted that the use (see: overuse) of WMD’s reflected shades of @Drip also. I think that was their polite way of saying I need to do better at coming up with my own stuff. Noted.
YHC does not typically post at #UA, but an ailing calf has prevented me from my usual running routine, so I’ve been able to post at #UA for the last 3 weeks. Always great seeing the #UA regulars, @Tigger being among them. The dude is a riot. Here is an excerpt from his conversation (or at least what I heard of it) with @Swingline as we were taking our tour of 4th and Chestnut:
@Tigger (to @Swingline): “So where are you from?”
@Swingline: “Louisiana.”
@Tigger (Bama Alum): “Oh, ok. Roll Tide.”
Not sure if @Swingline is an LSU Alum, but YHC found the exchange particularly funny.
@VanGogh must have been feeling under the weather because YHC didn’t hear a single “form check” to anyone out there. I hope he’s ok.
BREAKING: @Zima complained before, during, and after the beatdown. I’ll alert the media.
Some serious #Grit was on displayed by @Ziggy and @$5 all morning. They didn’t lead the pack during the mosey (sandbaggers), but they cranked out every single dadgum one of the called exercises/reps. Beasts.
@Bevo did his box jumps on what appeared to be at least a 48″ concrete planter. I mean…is that even real??
Just in case anyone was wondering, the answer is yes. Yes, @Cheesesteak is still the best bear crawler in all of F3 Winston Salem. He’s also the best site Q of a Friday Bootcamp AO in F3 Winston Salem. #facts
It’s always an honor to lead the #HIM of F3 Winston Salem. Thanks to everyone who posted.
