{"id":23125,"date":"2024-02-14T08:51:08","date_gmt":"2024-02-14T12:51:08","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23125"},"modified":"2024-02-14T08:51:08","modified_gmt":"2024-02-14T12:51:08","slug":"cupid-loves-f3","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/02\/cupid-loves-f3\/","title":{"rendered":"Cupid Loves F3"},"content":{"rendered":"<p>After nearly running over @Woodpecker on the way in, YHC arrived just in time to get the speaker set up for our lovely playlist this morning.\u00a0 @BAM and @Burlap requested Barry White and\/or Marvin Gaye but YHC failed on that front but still came up with 50 minutes of listening pleasure, including Khruangbin as our walk up music.\u00a0 8 valentines gathered at 0530, eventually joined by @Airbag and then @Manscape who made it after failed attempts to get lucky on Valentine&#8217;s Day morning.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x14 IC<\/li>\n<li>Hillbillies x14 IC<\/li>\n<li>Abe Vigoda x6 IC<\/li>\n<li>Whirly&#8217;s Got The Clap x10 IC<\/li>\n<li>Peter Parker x10 IC, hold it<\/li>\n<li>Parker Peter x10 IC, hold it<\/li>\n<li>Mountain Climbers x10 IC<\/li>\n<li>Arm Swirly Things, Forward x10 IC, hold it<\/li>\n<li>Arm Swirly Things, Reverse x10 IC<\/li>\n<\/ul>\n<p><strong>The Thang, Part 1:\u00a0 Dr. Cornelius<\/strong><\/p>\n<p>Dr. Cornelius was the character played by Roddy McDowell in Planet of The Apes.<\/p>\n<ul>\n<li>1 Monkey Humper OYO<\/li>\n<li>4 Squats OYO<\/li>\n<li>2 Monkey Humpers OYO<\/li>\n<li>8 Squats OYO<\/li>\n<li>3 Monkey Humpers OYO<\/li>\n<li>12 Squats OYO<\/li>\n<li>4 Monkey Humpers OYO<\/li>\n<li>16 Squats OYO<\/li>\n<li>5 Monkey Humpers OYO<\/li>\n<li>20 Squats OYO<\/li>\n<li>6 Monkey Humpers OYO<\/li>\n<li>24 Squats OYO<\/li>\n<li>7 Monkey Humpers OYO<\/li>\n<li>28 Squats OYO<\/li>\n<li>8 Monkey Humpers OYO<\/li>\n<li>32 Squats OYO<\/li>\n<li>9 Monkey Humpers OYO<\/li>\n<li>36 Squats OYO<\/li>\n<li>10 Monkey Humpers OYO<\/li>\n<li>40 Squats OYO<\/li>\n<\/ul>\n<p>Plank-O-Rama for the six.<\/p>\n<p><strong>The Thang, Part 2:\u00a0 Cupid Loves F3<\/strong><\/p>\n<ul>\n<li>Curls x5 OYO<\/li>\n<li>Upright Rows x5 OYO<\/li>\n<li>Presses (Chest) x5 OYO<\/li>\n<li>Imperial Walkers x5 OYO<\/li>\n<li>Dead Lifts x5 OYO<\/li>\n<li>Run short lap around parking lot<\/li>\n<li>Lawnmowers x5 OYO<\/li>\n<li>Overhead Press x5 OYO<\/li>\n<li>V-Ups x5 OYO<\/li>\n<li>Elf On The Shelf x5 OYO<\/li>\n<li>Swings x5 OYO<\/li>\n<li>Run medium lap around entrance and back<\/li>\n<li>Front Raise x5 OYO<\/li>\n<li>3 Sets of Squats (Goblet, Alternating Side, Sumo) x5 each OYO<\/li>\n<li>Run Wink loop<\/li>\n<li>Curls x10 OYO<\/li>\n<li>Upright Rows x10 OYO<\/li>\n<li>Presses (Chest) x10 OYO<\/li>\n<li>Imperial Walkers x10 OYO<\/li>\n<li>Dead Lifts x10 OYO<\/li>\n<li>Run short lap around parking lot<\/li>\n<li>Lawnmowers x10 OYO<\/li>\n<li>Overhead Press x10 OYO<\/li>\n<li>V-Ups x10 OYO<\/li>\n<li>Elf On The Shelf x10 OYO<\/li>\n<li>Swings x10 OYO<\/li>\n<li>Run medium lap around entrance and back<\/li>\n<li>Front Raise x10 OYO<\/li>\n<li>3 Sets of Squats (Goblet, Alternating Side, Sumo) x10 each OYO<\/li>\n<li>Run Wink loop<\/li>\n<li>Curls x15 OYO<\/li>\n<li>Upright Rows x15 OYO<\/li>\n<li>Presses (Chest) x15 OYO<\/li>\n<li>Imperial Walkers x15 OYO<\/li>\n<li>Dead Lifts x15 OYO<\/li>\n<li>Run short lap around parking lot<\/li>\n<li>Lawnmowers x15 OYO<\/li>\n<li>Overhead Press x15 OYO<\/li>\n<li>V-Ups x15 OYO<\/li>\n<li>Elf On The Shelf x15 OYO<\/li>\n<li>Swings x15 OYO<\/li>\n<li>Run medium lap around entrance and back<\/li>\n<li>Front Raise x15 OYO<\/li>\n<li>3 Sets of Squats (Goblet, Alternating Side, Sumo) x15 each OYO<\/li>\n<li>Run Wink loop<\/li>\n<\/ul>\n<p><strong>6 Minutes of Mary<\/strong><\/p>\n<ul>\n<li>LBC x14 IC<\/li>\n<li>Low Dolly x14 IC<\/li>\n<li>Low Flutter x14 IC<\/li>\n<li>Penguin Crunch x14 IC<\/li>\n<li>Alabama Prom Dates x14 IC<\/li>\n<li>Freddie Mercury x14 IC<\/li>\n<li>3 Burpees OYO<\/li>\n<\/ul>\n<p><strong>COT\/BOM:<\/strong>\u00a0 YHC took us out<\/p>\n<p><strong>FIN.<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>320 squats (Monkey Humpers only count as 1 per set per Commissioner Burns).\u00a0 1.35 miles.\u00a0 Lots of other reps too.\u00a0 3.2 aerobic and 2.3 anaerobic on the Garmin.\u00a0 And the &#8220;Be My Valentine 2024&#8221; Garmin badge for what it&#8217;s worth.<\/p>\n<p>Lots of whining during Dr. Cornelius.\u00a0 @BALCO was wondering if we were ever going to use our bells.<\/p>\n<p>@TheSingingCowboy wasn&#8217;t sure about the playlist.\u00a0 @Burlap was uncomfortable with the lack of commercials.\u00a0 @Manscape wouldn&#8217;t shut up.\u00a0 @Interference has handlers.\u00a0 Sound off in comments with any other notable observations.<\/p>\n<p>Speaking of the playlist, here it is:\u00a0 https:\/\/open.spotify.com\/playlist\/1e29pxMxG8LRVT0t3GSFj2?si=b92bd3aa0235446d<\/p>\n<ul>\n<li>A Love International (Khruangbin)<\/li>\n<li>More Than A Love Song (Black Pumas)<\/li>\n<li>Love Shack (The B-52s)<\/li>\n<li>Making Noise For The Ones You Love (Ratboys)<\/li>\n<li>Cupid (Sam Cooke)<\/li>\n<li>Lovin&#8217;, Touchin&#8217;, Squeezin&#8217; (Journey)<\/li>\n<li>All My Loving (The Beatles)<\/li>\n<li>Love Is A Long Road (Tom Petty)<\/li>\n<li>Love Stinks (The J. Geils Band)<\/li>\n<li>Stick Figures In Love (Stephen Malkmus &amp; The Jicks)<\/li>\n<li>Say You Love Me (Fleetwood Mac)<\/li>\n<li>You Make Loving Fun (Fleetwood Mac)<\/li>\n<li>All You Need Is Love (The Beatles)<\/li>\n<\/ul>\n<p>It was an honor and privilege to lead this morning.\u00a0 Thankful for and appreciate you all.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>After nearly running over @Woodpecker on the way in, YHC arrived just in time to get the speaker set up for our lovely playlist this morning.\u00a0 @BAM and @Burlap requested Barry White and\/or Marvin Gaye but YHC failed on that front but still came up with 50 minutes of listening pleasure, including Khruangbin as our [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-23125","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Starfish","date":"2\/14\/224","pax":"Burlap, Manscape (WD), Airbag (WB?), BAM, Woodpecker, The Singing Cowboy, Interference, BALCO, Bluto, Starfish (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23125","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23125"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23125\/revisions"}],"predecessor-version":[{"id":23126,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23125\/revisions\/23126"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23125"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23125"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23125"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}