{"id":24957,"date":"2025-04-10T22:36:06","date_gmt":"2025-04-11T02:36:06","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24957"},"modified":"2025-04-10T22:36:06","modified_gmt":"2025-04-11T02:36:06","slug":"happy-38th-birthday-a-b-b-y","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/04\/happy-38th-birthday-a-b-b-y\/","title":{"rendered":"Happy 38th Birthday, A   B   B   Y!"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Today is my sister\u2019s 38th birthday, so YHC decided to theme today\u2019s WIB in her honor! Her name is Abby, so we&#8217;ll try and spell her name with fun exercises&#8230; dannnnng not too many Ys. Oh wait, the shoddily updated Exicon on the f3nation website.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">For the record, my sister, Abby, is one of the nicest people you\u2019ll ever meet. This workout? Not so much\u2026\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mission Statement \/ Core Principles!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No warmup!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ABBY<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>A<\/b><span style=\"font-weight: 400;\">merican Hammers (DC) x 38 (DC)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>B<\/b><span style=\"font-weight: 400;\">urpee x11 (3+8)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>B<\/b><span style=\"font-weight: 400;\">lock Curl x24 (3+8)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><a href=\"https:\/\/f3nation.com\/exicon-run\/c\/full-body\/b\/yurpee\"><b>Y<\/b><span style=\"font-weight: 400;\">urpee<\/span><\/a><span style=\"font-weight: 400;\"> +1\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Burpee with Clap Merkin and Double Tuck Jump<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Run to the far end of parking lot and back (approximately .25 miles). Repeato with incrementing Yurpees!<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On lap 6, the \u201cY\u201d becomes a \u201cWHY!?\u201d and you must rifle carry the block to the end and back. Then resume Yurpees after.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">None<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Praise for my mother-in-law\u2019s health insurance coverage.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pollster needs a 2 bedroom apartment from July-September before he moves to NOLA (this news made the PAX sad).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC took us out giving thanks for the AO, for the church, for my sister, and for the group\u2019s many prayers for YHC in recent weeks.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This workout saw many iterations\u2026 from only Abs, to only reps of 38, to 4 &#8211; 10 &#8211; 19 &#8211; 84, to only Burpees if Lambchop posted!!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The final version was a nice balance of high rep, with high cardio, with anaerobic all mixxed in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC spent a lot of time talking with Rubber Ducky about various things. His son waking up at 4:30 and asking to read; his toe; work and tariffs; YHCs mother in law; surprisingly nothing about Bourbon!?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC also talked with Rollback a lot. It seems he has caught the Spartan bug after last weekends Spartan Super! This makes YHC very happy, even though not running Spartan\u2019s at the moment, they are a great challenge and a great motivator to keep up training. Rollback\u2019s daughter (who is classmates with YHCs son) also ran the kids 1km and we discussed the cool moment of her taking a deep break and jumping into a muddy creek crossing.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pollster struggled some for the first time in history with the block carry, but then proceeded to finish super strong ahead of everyone else!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bagpipe rolled in a little late, with his engine splash guard loudly dragging along with him. Seemed like a quick plastic rivet would fix it. Was glad he posted so he could motivate YHC!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In total we did 2.5 miles, 30 Yurpees, and 99 of everything else! Rollback got his 12 burpees to hit his limit.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">This turned out to be a great morning, with perfect weather, and a great group of guys to workout with.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Happy Birthday to my little sister. You&#8217;re officially in your mid, late 30s! While 38 isn\u2019t all that exciting, I know this year will be filled with daily excitement thanks to my 3 beautiful nieces &#8211; and that newborn Lainey especially. Thank you for your influence in my life; for making delicious baked goods; for loving on my kids and letting Axel hang with Stella especially; and for your joyful spirit and kind hearted nature. Your big brother will always be there when you need him. Love you, sis!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Root, the keys are under the 8th block from the right of the 3rd row from the back.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">VG<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today is my sister\u2019s 38th birthday, so YHC decided to theme today\u2019s WIB in her honor! Her name is Abby, so we&#8217;ll try and spell her name with fun exercises&#8230; dannnnng not too many Ys. Oh wait, the shoddily updated Exicon on the f3nation website. &nbsp; For the record, my sister, Abby, is one of [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-24957","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Van Gogh","date":"4\/10\/2025","pax":"@Rollback, @Pollster, @Bagpipe (WB), @Rubber Ducky (WD), @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24957","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24957"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24957\/revisions"}],"predecessor-version":[{"id":24959,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24957\/revisions\/24959"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24957"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24957"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24957"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}