{"id":25111,"date":"2025-05-13T09:41:23","date_gmt":"2025-05-13T13:41:23","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25111"},"modified":"2025-05-13T09:41:23","modified_gmt":"2025-05-13T13:41:23","slug":"blocks-were-lifted-merkins-were-exploded","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/05\/blocks-were-lifted-merkins-were-exploded\/","title":{"rendered":"Blocks were lifted, merkins were exploded."},"content":{"rendered":"<p><span style=\"font-weight: 400\">After a decisive 5-2 win at the Lenovo Center, a rainy drive home and the bedside table light going off at 12:15am, YHC leadped out of bed at the 5am alarm, fresh as could be, ready for some non-running good times.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Warm-o-Rama, then let\u2019s go get a block and bring it back.<\/span><\/p>\n<p><strong>The thang:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 Alternating lunges<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 reverse lunges<\/span><\/li>\n<\/ul>\n<p><strong>Legs warm, now to arms and chest:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">10 exploding merkins (deep cut)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">10 shoulder taps &#8211;each side<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">12 standard merkins\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>The benches are wet, let\u2019s see if we can do the planned bench work using our blocks:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 Squatty potties\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 alt leg raises\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Yeah, ok that worked.\u00a0<\/span><\/p>\n<p><strong>Now let\u2019s really use those blocks:<\/strong><\/p>\n<p><span style=\"font-weight: 400\">Who wants to walk all the way to the wall. Nah. Sit on your block and pass 10 jack reachers down the line. 10 irkins on your block. 10 Jack Reachers back down.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curls\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Swings\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bent row\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Skulls\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Overhead\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Chest Press<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Reps IC: 10, 9, 8, 7 and eff all that. Was going to go to 5 but pretty sure no one complained at the Omaha. <\/span><\/p>\n<p><strong>Blocks up and circle it up by the dumpster<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 Skaters IC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 OHC IC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 Sumo Squats IC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">20 OHC IC<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\"><strong>Back up front for Mary.<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400\">As we rounded home base on our time the classic \u201cFat Bottomed Girls\u201d by the righetous Queen came up on the playlist. Only one thing to do: 20 Monkey Humpers in cadence.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">And done.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Announcements:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">GreeNest Saturday, see Starfish<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Western NC work day Saturday, see Super Fly<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Smaritain Ministries Monday, see Frostbite<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Another non-running workout Thursday at TRQ, see Wobegon<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Site Q hand-off at the Distilliar on Thursday, see Blind Date<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">YHC took us out with gratitude. Kept us mostly dry till the end when we all luxuriated in the dampness of Mary. Had to be done. Improvised, not planned. I&#8217;ll be honest, didn&#8217;t know that jam was on the playlist.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Adobe, keys are under the 5th block down on the pile. Thanks for the opportunity.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>After a decisive 5-2 win at the Lenovo Center, a rainy drive home and the bedside table light going off at 12:15am, YHC leadped out of bed at the 5am alarm, fresh as could be, ready for some non-running good times.\u00a0 Warm-o-Rama, then let\u2019s go get a block and bring it back. The thang: 20 [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-25111","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Wobegon","date":"5-13-2025","pax":"Drama Queen, Nelly, FrankandBeans. Adobe,Frostbite ,Starfish, cruiser, Superfly, Blind Date, wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25111","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25111"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25111\/revisions"}],"predecessor-version":[{"id":25115,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25111\/revisions\/25115"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25111"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25111"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25111"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}