{"id":25218,"date":"2025-06-02T15:52:08","date_gmt":"2025-06-02T19:52:08","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25218"},"modified":"2025-06-02T15:52:08","modified_gmt":"2025-06-02T19:52:08","slug":"legs-legs-and-more-legs","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/06\/legs-legs-and-more-legs\/","title":{"rendered":"Legs, Legs, and more Legs"},"content":{"rendered":"

Intro<\/strong><\/h4>\n

This morning, 11 at VI proved that intelligence is inversely proportional to the number of squats we were willing to do before sunrise. With a focus on pure leg fire, we left no quad unshaken and no glute unburned.<\/p>\n

 <\/p>\n

Warm-o-Rama<\/strong><\/h4>\n

We loosened up with a mix of dynamic and deceptive movements to get the lower half ready for what was to come:<\/p>\n

    \n
  • SSH \u2013 25 IC<\/li>\n
  • Baby Squat Hold \u2013 30 sec<\/li>\n<\/ul>\n

     <\/p>\n

    The Thang<\/strong><\/h4>\n

    Leg Ladder (11\u20131 Reps)<\/strong><\/p>\n

    A descending rep ladder of pain:<\/p>\n

      \n
    • Jump Squats<\/li>\n
    • Bulgarian Split Squats (5\/leg)<\/li>\n
    • Calf Raises (double-time)<\/li>\n
    • Lunge Jumps<\/li>\n
    • Run around traffic circle<\/li>\n<\/ul>\n

       <\/p>\n

      Wall Work (4 Rounds)<\/strong><\/p>\n

        \n
      • Wall Sit \u2013 60 seconds<\/li>\n
      • 10 Toe Taps (each foot)<\/li>\n<\/ul>\n

        By Round 3, the wall became both enemy and support group.<\/em><\/p>\n

         <\/p>\n

        Mary<\/strong><\/h4>\n
          \n
        • Baby Squat Hold \u2013 30 sec<\/li>\n<\/ul>\n

          The burn was universal and beautifully dumb.\u00a0 Thanks @Van Gogh for the push when I was tempted to skip this completely.\u00a0 We are better for it.<\/em><\/p>\n

           <\/p>\n

          COT<\/strong><\/h4>\n

          We closed with clarification on how the championship belt can be won.<\/p>\n

           <\/p>\n

          This summer, we\u2019re bringing back the\u00a0Tour de Draftee<\/strong>, just like last year! YHC will be traveling to various AOs to connect with HIMS I don\u2019t often get to see. Last year was an absolute blast, and this time, I\u2019m inviting all of you to join me. To make things even more interesting, I’m turning it into a contest! The rules are simple, and the prize is definitely worth the effort.<\/p>\n

           <\/p>\n

          Rules<\/strong><\/p>\n

            \n
          1. Attend a beatdown led by YHC between\u00a0June 2, 2025, and July 10, 2025<\/strong>.<\/li>\n
          2. While there, either introduce yourself to someone new or strengthen a connection with someone you haven\u2019t bonded with a while.<\/li>\n
          3. Everyone listed on the backblast earns\u00a0one point<\/strong>. The person with the most points at the end wins.<\/li>\n
          4. Should there be a tie on July 10th, we will flip cards to see who gets closest to 21 without going over. A champion WILL be crowned on July 10th.<\/li>\n<\/ol>\n

             <\/p>\n

            Schedule<\/strong>
            \n6\/2\/2025 Village Idiots<\/span>
            \n6\/4\/2025 Mayhem
            \n6\/6\/2025 Urban Assault
            \n6\/7\/2025 Alcatraz
            \n6\/9\/2025 Run & Gun
            \n6\/10\/2025 Parliament
            \n6\/15\/2025 Coffee with the Runs
            \n6\/18\/2025 Conspiracy
            \n6\/19\/2025 Distillery
            \n6\/21\/2025 Purgatory
            \n6\/24\/2025 High Life
            \n6\/26\/2025 WIB
            \n6\/27\/2025 BBBC
            \n6\/30\/2025 Iron Throne
            \n7\/1\/2025 Red Line
            \n7\/8\/2025 Flatline
            \n7\/9\/2025 Bells & Whistles
            \n7\/10\/2025 TRQ<\/p>\n

             <\/p>\n

            Prize<\/strong><\/p>\n

              \n
            • The winner will take home a championship belt engraved with their name and the year they won. You\u2019ll hold on to this belt until next spring, when YHC will have it dry cleaned, disinfected, and prepped for the\u00a02026 Tour de Draftee<\/strong>. Think of it as our own version of the Stanley Cup.<\/li>\n
            • While not mandatory, it\u2019s strongly encouraged to bring the belt with you to all official F3 events, doctor\u2019s appointments, TSA security checks, date nights with your M, and anywhere else you can think of. Sharing random selfie photos of the champ with the belt throughout the year is part of the fun!<\/li>\n<\/ul>\n

               <\/p>\n

              Objective<\/strong>
              \nThe goal is to step out of your comfort zone. If you\u2019re like me and tend to stick to the same AO, this is the perfect chance to meet and connect with brothers from across town. Building relationships requires effort, and as Dash Strong men, that\u2019s exactly what we do.<\/p>\n

               <\/p>\n

              Bonus<\/strong>
              \nYHC might make unannounced appearances at events like Samaritan\u2019s Ministry, greeNest, Lunch Bunch, or Adopt-a-Street. Attend a random one of these events that YHC is also at, and you\u2019ll earn an\u00a0extra point<\/strong>! Let\u2019s make this summer one to remember. Who\u2019s ready to take on the challenge?\u00a0 SYITG brothers.<\/p>\n","protected":false},"excerpt":{"rendered":"

              Intro This morning, 11 at VI proved that intelligence is inversely proportional to the number of squats we were willing to do before sunrise. With a focus on pure leg fire, we left no quad unshaken and no glute unburned.   Warm-o-Rama We loosened up with a mix of dynamic and deceptive movements to get […]<\/p>\n","protected":false},"author":664,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77,116],"tags":[],"class_list":["post-25218","post","type-post","status-publish","format-standard","hentry","category-village-idiocy","category-wefoco"],"acf":{"q":"Draftee","date":"06-02-2025","pax":"dr. toot (WD). Tonka (WB), ziggy stardust, Blind Date, Adobe, cruiser, van.gogh, Drip, Rubber Ducky, Rollback, & Draftee (Q)."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25218","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\/664"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25218"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25218\/revisions"}],"predecessor-version":[{"id":25225,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25218\/revisions\/25225"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25218"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25218"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25218"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}