{"id":25138,"date":"2025-05-15T09:00:55","date_gmt":"2025-05-15T13:00:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25138"},"modified":"2025-05-15T09:02:30","modified_gmt":"2025-05-15T13:02:30","slug":"live-long-and-prosper-and-drink-coffee","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/05\/live-long-and-prosper-and-drink-coffee\/","title":{"rendered":"Live Long And Prosper. And drink coffee."},"content":{"rendered":"

Let’s be real; it was a selfish Q.<\/p>\n

For my 49th birthday, I wanted to start the day with a beatdown and coffee with the boys. So that’s what we did. Knowing that weekday schedules make post-workout lingering a little tough, I knew we needed a beatdown we could end early without shortchanging anyone. On Wednesday, we had the F3 favorite, The Kirk. So what is the logical follow-up?<\/p>\n

\"\"<\/p>\n

I give you, The Spock:<\/p>\n

7 Side straddle hops\u00a0<\/span><\/p>\n

14 Plank jacks\u00a0<\/span><\/p>\n

21 Overhead press\u00a0<\/span><\/p>\n

28 Curls\u00a0<\/span><\/p>\n

35 Knee Ups<\/span><\/p>\n

42 Vulcans (formally the Rosalita–it’s like the Live Long and Prosper sign but with your legs.)<\/span><\/p>\n

30 minutes of this to the sweet sounds of Wilco and Waxahatchie (the birthday boys’ evening concert plans).<\/p>\n

Done. We named our new guy Parks, a former medical librarian, who is now Dr. Stacks. David loves the yard work and is Round Up. T-claps to Super Fly for the ongoing EH that got them out.<\/p>\n

Good crew to hang out and enjoy some Counter Culture Ethiopian blend.<\/p>\n

GreeNest Saturday, see Starfish. Smaritan Ministries Monday, see Greenspan.<\/p>\n

Another year around the sun can make one contemplative. I’ll just share that this group means a great deal to me and never ceases to amaze me. Thank you, boys.<\/p>\n","protected":false},"excerpt":{"rendered":"

Let’s be real; it was a selfish Q. For my 49th birthday, I wanted to start the day with a beatdown and coffee with the boys. So that’s what we did. Knowing that weekday schedules make post-workout lingering a little tough, I knew we needed a beatdown we could end early without shortchanging anyone. On […]<\/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":[1],"tags":[],"class_list":["post-25138","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Wobegon","date":"5-15-2025","pax":"@Giles (Joshua Ziesel)
\r\n
\r\n@D-Day
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\r\n@hotdish
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\r\n@FrankandBeans
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\r\n@Superfly
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\r\n@Tammy
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\r\n@Starfish
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\r\n@dr. toot
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\r\n@Tarzan
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\r\n@Green Acres
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\r\n@wobegon
\r\n Round Up, Dr. Stacks"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25138","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=25138"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25138\/revisions"}],"predecessor-version":[{"id":25145,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25138\/revisions\/25145"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25138"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}