{"id":24383,"date":"2025-01-04T12:59:55","date_gmt":"2025-01-04T16:59:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24383"},"modified":"2025-01-04T12:59:55","modified_gmt":"2025-01-04T16:59:55","slug":"11th-anniversary-cold-and-worth-it","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/01\/11th-anniversary-cold-and-worth-it\/","title":{"rendered":"11th Anniversary &#8211; Cold and Worth it"},"content":{"rendered":"<p>This is the 11<sup>th<\/sup> Anniversary Celebration of the F3 Winston Salem Dash PAX and this was a solid turnout for a 27 degree morning in the year of our Lord January 4<sup>th<\/sup>, 2025.\u00a0 The Duck was so excited that he could not go back to sleep after getting up on my own at 4 am.\u00a0 I guess this routine tends to stick even on the weekends, but I digress.\u00a0 Pulling into the parking lot I saw our loyal general Zima getting ready for his solo EC Run.\u00a0 The Nantan (Frostbite) and the EC hard hitting PAX got there for a 4 miler before the rest of us mortals get there for the 7 am start.\u00a0 No metals for this just bragging rights.<\/p>\n<p>Arriving in the parking lot of our mothership Hanes Park, I realized my promised playlist was not finished.\u00a0 So, I consulted the algorithm that is Spotify to help me finish it out.\u00a0 There was a good mix from all genre\u2019s so I went with it.<\/p>\n<p><strong>Weinke \u2013 1<sup>st<\/sup> up \u2013 Frank and Beans<\/strong><\/p>\n<ul>\n<li>Warm up \u2013 Stretching, SSH, Arms and few other time wasters<\/li>\n<li>Pair up \u2013 111 Reps of each of 11 exercises \u2013\n<ul>\n<li>Partner runs to soccer goal and does 11 Lieutenant Dans \u2013 Comes back<\/li>\n<li>Merkins<\/li>\n<li>Sphinx Merkins<\/li>\n<li>Bonnie Blairs<\/li>\n<li>Peter Parker Merkins<\/li>\n<li>Apollo Ohneos<\/li>\n<li>Mountain Climbers<\/li>\n<li>Prime Time Merkins<\/li>\n<li>Shoulder Taps<\/li>\n<li>Merkin Wipes (Still not sure what this is)<\/li>\n<li>Chinochs<\/li>\n<li>Plank Jacks<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>We got about \u00be of the way through this and it was time for Draftee to take over.<\/p>\n<p><strong>Weinke \u2013 2<sup>nd<\/sup> up \u2013 Draftee \u2013 Legs, Arms, and Chest \u2013 11 Reps for Each Exercise<\/strong><\/p>\n<p><strong>Legs<\/strong><\/p>\n<ul>\n<li>Sumo Squat<\/li>\n<li>Side Squat Left<\/li>\n<li>Curly Lunge Left<\/li>\n<li>Front Lunge Left<\/li>\n<li>Front Lunge Right<\/li>\n<li>Curly Lunge Right<\/li>\n<li>Side Squat Right<\/li>\n<li>Sumo Squat<\/li>\n<li>Rear Lunge Right<\/li>\n<li>Rear Lunge Left<\/li>\n<li>Sumo Squat<\/li>\n<\/ul>\n<p><strong>Shoulders<\/strong><\/p>\n<ul>\n<li>Overhead Clap<\/li>\n<li>Seal Clap<\/li>\n<li>Side Shoulder Tap (Sorry could not read handwriting)<\/li>\n<li>Shoulder Press<\/li>\n<li>Moroccan Night Clubs<\/li>\n<li>Overhead Clap<\/li>\n<li>Moroccan Night Club<\/li>\n<li>Shoulder Press<\/li>\n<li>Side Shoulder Tap<\/li>\n<li>Seal Clap<\/li>\n<li>Overhead Clap<\/li>\n<\/ul>\n<p><strong>Chest<\/strong><\/p>\n<ul>\n<li>Merkins<\/li>\n<li>Carolina Dry Dock<\/li>\n<li>Shoulder Tap Merkins<\/li>\n<li>Plank Hold<\/li>\n<li>Merkins<\/li>\n<li>Shoulder Tap Merkins<\/li>\n<li>Carolina Dry Dock<\/li>\n<li>Merkins<\/li>\n<\/ul>\n<p>This left about 10 minutes for the Duck to take us out.\u00a0 So we moseyed to the soccer goal.\u00a0\u00a0 11 merkins on your own.\u00a0 Mosey back to start.<\/p>\n<p>One of my favorite ways to close a workout is:<\/p>\n<p><strong>AC\/DC Thunderstruck \u2013 Like a drinking game but with burpees<\/strong><\/p>\n<ul>\n<li>Every time you hear \u201cThunder\u201d you do a burpee<\/li>\n<li>In between burpees you are doing the side straddle hop<\/li>\n<\/ul>\n<p><strong>This sounds easy but it is quite \u201cchallenging\u201d.\u00a0 This also is 4:57 of 33 burpees and however many SSH\u2019s you can do.\u00a0 <\/strong>Mumble chatter and complaining were very high by now.\u00a0 Almost an hour in and this makes me happy, and I take it as a compliment.\u00a0 Bevo and Burns acted like they were from Tucson and were trying to hit each other in the balls with a stray tennis ball.\u00a0 Must have been playing the \u201cCapital of Thailand Game\u201d \u2013 (Bangkok).\u00a0 Distraction was high, and $5 and Transcript stepped in to help keep the rhythm.\u00a0 The speaker I brought was full blast, but I probably needed the one Inspection Gadget that needs a generator and a small nuclear reactor to power.\u00a0 Oh well, we are where we are.\u00a0 I am losing the PAX toward the end of this, but I press on.\u00a0\u00a0 We finish and there are still 4 minutes left.\u00a0 I can barely catch my breath but carry on.<\/p>\n<p><strong>Mary \u2013 11 Reps of Each<\/strong><\/p>\n<ul>\n<li>LBC\u2019s<\/li>\n<li>Box Cutters<\/li>\n<li>Low Dolly<\/li>\n<li>Mutton Crunch Left<\/li>\n<li>Mutton Crunch Right<\/li>\n<li>Freddy Merks<\/li>\n<li>Penguin Crunch<\/li>\n<li>Body Destroyers for the Finish<\/li>\n<\/ul>\n<p><strong>Name-O-Rama<\/strong> \u2013 Had to get the video out because it is hard to remember 49 names.<\/p>\n<p><strong>COT \u2013 Enter Reverand Dr. Toot<\/strong><\/p>\n<p>With my dogs (feet and toe) talking to me, Dr. Toot, who is recently off IR (Injured Reserve) starts off with what is truly a philosophical sermon on how we need to accept help without needing anything in return.\u00a0 He outlines that in many cases it is easy for us to give help but harder to receive help.\u00a0 I know I am guilty of this because we as HIM\u2019s pride ourselves on being protector and providers to our M\u2019s and 2.0\u2019s and the community.\u00a0 It is also fine to be vulnerable and lean on the fellow PAX in this exceptional group.\u00a0 Toot goes on to talk about the importance of this further in the fact that it touches on so many aspects of our lives and we get caught up in relationships that can be transactional.\u00a0 For example, I do something at work, and I get paid for that.\u00a0 But the relationships that are the rarest are the ones that are done with sacrifice when nothing is expected in return.\u00a0 This is the true meaning of love in the biggest sense and commitment to this is what our world needs right now more than ever.\u00a0 Bodet (down range PAX from Boone) mention he had been in stage 4 cancer and would not be here if it were not from daily support from the PAX.\u00a0 Our very own Green Acres has experiences this and shared much of his experience and insights with him.\u00a0 All of this said much thanks and gratitude to this group.<\/p>\n<p>Toot takes us out with a very inspirational prayer.\u00a0 This prayer I should have recorded it to keep on the master file for posterity but somehow seems better taken internally without distraction.\u00a0 Typing this up, I can feel myself a little emotional recalling it because it was so powerful.\u00a0 Toot reminds us that we <strong>GET<\/strong> to be here and that we do not <strong>HAVE<\/strong> to be here.<\/p>\n<p>To all the PAX who could not make it, to all that were here, and to all in F3 nation, be thankful for this group of HIM\u2019s.\u00a0 I know personally my life has been enriched these last 2 years and I would not change a thing.\u00a0 I hope to help, inspire and contribute to the group in the future.<\/p>\n<p>Thank you again for allowing me to lead part of the anniversary beat down and handle the recap for posterity.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Rubber Ducky (Nate Chaney) \u2013 Out!<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-24386\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/01\/Weinke-1-169x300.jpg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/01\/Weinke-1-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/01\/Weinke-1.jpg 360w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-24389\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/01\/Watch-Time-1.4.2025-169x300.jpg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/01\/Watch-Time-1.4.2025-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/01\/Watch-Time-1.4.2025.jpg 360w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-24388\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/01\/Weinke-3-169x300.jpg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/01\/Weinke-3-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/01\/Weinke-3.jpg 360w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-24387\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/01\/Weinke-2-169x300.jpg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/01\/Weinke-2-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/01\/Weinke-2.jpg 360w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/01\/NameORama-1.4.2025.zip\">NameORama 1.4.2025<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is the 11th Anniversary Celebration of the F3 Winston Salem Dash PAX and this was a solid turnout for a 27 degree morning in the year of our Lord January 4th, 2025.\u00a0 The Duck was so excited that he could not go back to sleep after getting up on my own at 4 am.\u00a0 [&hellip;]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,105,93,106],"tags":[190],"class_list":["post-24383","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-convergence","category-impossible-situation","category-special-event","tag-anniversary"],"acf":{"q":"Frank and Beans, Draftee, Rubber Ducky, Dr. Toot","date":"1.4.2025","pax":"Palin, Lamb Chop, Rachel Ray, Everest, Greenspan, Huckleberry, Subfloor, $5 Footlong, Rubber Ducky, Drip, Zima, Ziggy Stardust, Crash, Bevo, Green Acres (WD), Dr. Toot, Draftee, Frank and Beans, Workbench, Wobegon, BAM, Singing Cowboy, Turnover, Burns, Boomerang, Bravo (WB), Pollster, Seaman, Undertow, Lucky Charms, Rust Bucket, Mutton, Tarzan, Spicoli, D-Day, Bluto, Chomper, Adobe, Transcript, Dirty Deeds (DD \u2013 FNG), BooBoo, Goofy, Starfish, Skyline, Cruiser, Schlitz, Frostbite, Bodet (Down Range from Boone)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24383","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24383"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24383\/revisions"}],"predecessor-version":[{"id":24393,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24383\/revisions\/24393"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}