A Never Before Seen (and maybe never again…) Urban Assault – 1.15.2021

A Never Before Seen (and maybe never again…) Urban Assault – 1.15.2021

QIC: Burns

Date: 1/15/21

PAX: Drip, Cheesesteak, BAM, Rust Bucket (WD), Root Canal, Red Pill, Red Baron, Spicoli, Bevo, Michael Bolton, Drama Queen, Snake Eyes, Lamb Chop, Post Hole, Burns (WB)

A call was put out on Slack and Twitter for pax to bring some bricks with them for today’s beatdown, and thankfully some obliged. YHC put 10 pairs of bricks in the back of my car, thinking that would be way too many, and the large turnout this morning ended up using every last one of them.

In lieu of a traditional disclaimer, YHC started an EMOM timer and explained that the bricks were to be used for every exercise but pax could Omaha away from them if they needed. No penalty for putting the bricks down, or anything like that. Just some good clean gettin-after-it fun. Another thing – every minute (on the minute!) the pax are to do one burpee with the bricks. Then the timer hit for our first burpee and we got going…

WoR: SSH x10IC, Whirlys x10IC, (burpee) Arm swirlies forward x5IC, OH Clap x5IC, Arm swirlies backward x5IC (burpee) then a mosey up the stairs to the amphitheater stage.

Station 1: 50 goblet squats, 40 renegade merkins*, 30 bonnie blairs, 20 arm-extended WWIIs**, 10 wojo jumpers

Mosey across the street to the med school courtyard

Station 2: 50 arm-extended squat to bench***, 40 dips, 30 step ups each leg, 20 arm-extended WWIIs, 10 modified Mayweathers****

Mosey down the hill to the empty parking lot across from Bailey Park

Station 3: 50 curls, 40 paces bear crawl, 30 skull crushers, 20 arm-extended WWIIs, 10 Moroccan night clubs

Mosey to the coal pit

Station 4: 50 wall sit jack reachers, 40 donkey kicks, 30 wonderbras, 20 arm-extended WWIIs, 10 star jumps

Mosey back to launch for Mary – do the exercise for time until the next burpee. Exercises were American hammers, heels to heaven, penguin crunches, gas pumps, and low flutters.

*renegade merkins – merkin with a row, pulling the brick from the ground to your chest and back down before the next merkin.

**arm-extended WWIIs – traditional WWII situp but with the bricks extended overhead for the entire duration.

***arm-extended squat to bench – see above

****modified Mayweathers – in high plank, do a plank punch with your brick and leave the brick on a platform in front of you, then do the same on the other arm, then do plank punches and bring the bricks back down. I made this one up and it was a #crowdpleaser, and 10 reps is more than sufficient.

NMM

#kotters to Red Pill, who has been out with an injury since the beginning of November – he gets after it every time he posts!

Michael Bolton made his first appearance at an AO other than Iron Throne, which was awesome. He’s mentioned to VG that he wants to get more involved, and said this morning he’s looking at the Wednesday AOs and maybe doing some OGs/Tractors. Won’t be long before someone gets him on the Q calendar (eyes emoji)

Root Canal and Snake Eyes both showed up after the opening bell, and only one of them performed self-imposed penalty burpees. I’ll give you a hint…it was the #doublerespect

Drip was one of three double-downers from my WIB yesterday, and he’s got the Q at IS tomorrow which looks to be a doozy…tclaps for the strong effort! Others were Spicoli and the aforementioned Dr. Toot, and Spicoli arrived on time with RC didn’t #signsoftheapocalypse.

It goes without saying, but Cheesesteak did his own thing today and I’m sure got a tougher beatdown than the rest of us – he opted out of the bricks due to his recovering shoulder ailment but added some interesting twists to some of the exercises that are far more complicated than I’m sure words can capture

DQ posted after giving me an HC on Twitter last night, and was sorely disappointed that the bricks were used for bodily destruction and not breaking windows.

There were many other impressive feats, hilarious side comments, and demonstrations of camaraderie that are worth noting but have slipped my brain – what’s last but not least on my notes is that I am incredibly lucky to have been joined by this group this morning. Not only did they take the beatdown in stride and dominate every portion of it, but, as I’ve mentioned to a few pax recently, they continue to reaffirm what I know is true – both working out and life as I know it are better because of the men of F3 Winston Salem.

Announcements

Beverly’s run for HOPE is tomorrow, starting at 8am. Sign up for a slot to run with him, donate some money to the cause, or do both!

Coffeeteria will be relocated to the HOPE headquarters following tomorrow’s beatdowns. 0815 at Kimberly Park, 355 Crawford Place.

Donate blood with us – F3WS, led by Splash, is participating in a blood drive on Saturday, February 20th. Sign up information is on Twitter and Slack – go to redcross.org and search for our blood drive with the sponsor code ‘Fitness Fellowship Faith’

CoT

Praises that Sgt Shultz is recovering well! Continue to pray for our country as we embrace the democratic transition of power from one president to another. It has been mentioned at many CoTs recently and I hope it doesn’t get stale or overlooked – I believe this is one of the most important things that men of faith can be lifting up to the SkyQ at this time.

Cheesesteak, thank you for the keys. YHC accidentally tossed them in the pile of bricks in my trunk.