It’s raining and gnarly.\u00a0 So what?\u00a0 At least one guy remembered a key core principle:\u00a0 Zephyr was there before YHC and once 6:29 struck we got out of our cars.\u00a0 “Is this it?” he asked.\u00a0 I had not the heart to tell him that sometimes this is how it goes.\u00a0 Still, after being involved with F3 since 2015, I’ve had only one other 2-man, but never a no-show.\u00a0 We didn’t come here for nothing, let’s rock:<\/p>\n
Run to workout pad.\u00a0 Warm-0-rama:\u00a0 SSH, Arm Circles, Chain Breakers, Swimmers, Whirly has the clap, Windmills, Lunge with a twist.<\/p>\n
Okay, the day prior I did a Murph and am sore in my pecs, lats and quads.\u00a0 And my right testicle was humming the night prior, thank God that went away.\u00a0 So now I don’t want to kill those muscles but let’s work others:\u00a0 Shoulders, Triceps, Calves, Abs and whatever else ain’t merkins, pull-ups or squats.<\/p>\n
Cycle went like this:<\/p>\n
10 – Diamond Merkins<\/p>\n
20 –\u00a0 LBC<\/p>\n
30 – Double calf-raises<\/p>\n
I originally thought to do 10 sets of this, and then move to the next, but in the heat of it I thought screw it, let’s do 6 exercises in a row and see what happens.\u00a0 So then we did:<\/p>\n
10 – CDD<\/p>\n
20 – American Hammers<\/p>\n
30 – Imperial Walkers<\/p>\n
Not too bad, right?\u00a0 A good recovery from Murph.\u00a0 We did 5 cycles in a row with no stop, so I said screw it again, we need some cardio.<\/p>\n
10 Navy Seals.\u00a0 This sounds easy, but after a Murph the day prior and the above x 5, it got the heart pumping.<\/p>\n
Back to more sets, I think we did 2-3\u00a0 more cycles, and then….10 more Navy Seals.\u00a0 Zephyr loved it.<\/p>\n
Now Mary time, I had a good set of exercises and our core was just freakin’ burnt from the cycle above.\u00a0 Good Ab day.<\/p>\n
TIME.<\/p>\n
Announcements – nada<\/p>\n
Prayer list – Van Gogh’s family<\/p>\n
Moleskin – I kid about participation because I know it was miserable, and I shot everyone the bird on slack, but if just ONE person shows up that’s a win.\u00a0 If Zephyr hadn’t come I likely go home, half-ass a workout, then get down about what F3 really is.\u00a0 Instead, we had a spirited 2 man workout that made me better.\u00a0 Cheers to showing up, you may help someone out and change their trajectory.<\/p>\n
Rudolph<\/p>\n","protected":false},"excerpt":{"rendered":"
It’s raining and gnarly.\u00a0 So what?\u00a0 At least one guy remembered a key core principle:\u00a0 Zephyr was there before YHC and once 6:29 struck we got out of our cars.\u00a0 “Is this it?” he asked.\u00a0 I had not the heart to tell him that sometimes this is how it goes.\u00a0 Still, after being involved with […]<\/p>\n","protected":false},"author":637,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[184],"tags":[],"class_list":["post-25201","post","type-post","status-publish","format-standard","hentry","category-highlife"],"acf":{"q":"Rudolph","date":"5.27.2025","pax":"Zephyr"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25201","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\/637"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25201"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25201\/revisions"}],"predecessor-version":[{"id":25202,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25201\/revisions\/25202"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25201"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25201"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25201"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}