{"id":25318,"date":"2025-06-21T12:38:51","date_gmt":"2025-06-21T16:38:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25318"},"modified":"2025-06-21T12:45:10","modified_gmt":"2025-06-21T16:45:10","slug":"international-fathers-day","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/06\/international-fathers-day\/","title":{"rendered":"International Father&#8217;s Day"},"content":{"rendered":"<div class=\"flex basis-auto flex-col -mb-(--composer-overlap-px) [--composer-overlap-px:24px] grow overflow-hidden\">\n<div class=\"relative h-full\">\n<div class=\"flex h-full flex-col overflow-y-auto [scrollbar-gutter:stable_both-edges] @[84rem]\/thread:pt-(--header-height)\">\n<div class=\"@thread-xl\/thread:pt-header-height mt-1.5 flex flex-col text-sm pb-25\">\n<article class=\"text-token-text-primary w-full\" dir=\"auto\" data-testid=\"conversation-turn-36\" data-scroll-anchor=\"true\">\n<div class=\"text-base my-auto mx-auto py-5 [--thread-content-margin:--spacing(4)] @[37rem]:[--thread-content-margin:--spacing(6)] @[72rem]:[--thread-content-margin:--spacing(16)] px-(--thread-content-margin)\">\n<div class=\"[--thread-content-max-width:32rem] @[34rem]:[--thread-content-max-width:40rem] @[64rem]:[--thread-content-max-width:48rem] mx-auto flex max-w-(--thread-content-max-width) flex-1 text-base gap-4 md:gap-5 lg:gap-6 group\/turn-messages focus-visible:outline-hidden\">\n<div class=\"group\/conversation-turn relative flex w-full min-w-0 flex-col agent-turn\">\n<div class=\"relative flex-col gap-1 md:gap-3\">\n<div class=\"flex max-w-full flex-col grow\">\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"c2afca3f-526d-4e86-939b-b60f05844018\" data-message-model-slug=\"gpt-4o\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\n<div class=\"markdown prose dark:prose-invert w-full break-words light\">\n<div style=\"width: 1170px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-25318-1\" width=\"1170\" height=\"658\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/20250621_080350.mp4?_=1\" \/><a href=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/20250621_080350.mp4\">https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/20250621_080350.mp4<\/a><\/video><\/div>\n<p data-start=\"104\" data-end=\"335\"><strong data-start=\"261\" data-end=\"276\">Conditions:<\/strong> Perfect summer morning \u2013 warm, dry, and full of dad jokes.<\/p>\n<hr data-start=\"337\" data-end=\"340\" \/>\n<p data-start=\"342\" data-end=\"356\"><strong data-start=\"342\" data-end=\"354\">Warm-Up:<\/strong><\/p>\n<ul>\n<li data-start=\"359\" data-end=\"372\">Stretch on your own while the Q hyped up the crowd and explained what the summer tour was all about and how to win the champtionship belt.<\/li>\n<li data-start=\"359\" data-end=\"372\">SSH x 25 IC<\/li>\n<\/ul>\n<hr data-start=\"479\" data-end=\"482\" \/>\n<p data-start=\"484\" data-end=\"634\"><strong data-start=\"484\" data-end=\"498\">The Thang:<\/strong><br data-start=\"498\" data-end=\"501\" \/>Four stations \u2013 each with a Father\u2019s Day twist \u2013 rotate to one of the four corners of the AO for each station.<\/p>\n<p data-start=\"636\" data-end=\"679\">\ud83d\udcaa <strong data-start=\"639\" data-end=\"677\">Station 1: Lawnmower Lunges (Legs) 45 seconds on, 15-second rest &#8211; 4 sets<\/strong><\/p>\n<p>Location: Front Parking Lot<\/p>\n<ul>\n<li data-start=\"682\" data-end=\"698\">Lunges<\/li>\n<li>Squats<\/li>\n<li data-start=\"701\" data-end=\"714\">Jump squats<\/li>\n<li data-start=\"731\" data-end=\"816\">Dad Joke: <em data-start=\"741\" data-end=\"816\">&#8220;What do you call a bluebird who got run over by a lawn mover?\u00a0 Shredded tweet.&#8221;<\/em><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p data-start=\"818\" data-end=\"867\">\ud83d\udca5 <strong data-start=\"821\" data-end=\"865\">Station 2: Dad Bod Push-Ups (Upper Body) 45 seconds on, 15-second rest &#8211; 4 sets<\/strong><\/p>\n<p>Location: Playground<\/p>\n<ul>\n<li data-start=\"870\" data-end=\"879\">Merkins<\/li>\n<li data-start=\"882\" data-end=\"906\">Tricep dips on benches<\/li>\n<li data-start=\"909\" data-end=\"930\">Plank shoulder taps<\/li>\n<li data-start=\"933\" data-end=\"998\">Dad Joke: <em data-start=\"943\" data-end=\"998\">&#8220;What does garlic do when it gets hot?\u00a0 It takes its cloves off!&#8221;<\/em><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p data-start=\"1000\" data-end=\"1053\">\ud83e\udea8 <strong data-start=\"1003\" data-end=\"1051\">Station 3: Hero Lifts (Full Body with Rocks) 45 seconds on, 15-second rest &#8211; 4 sets<\/strong><\/p>\n<p>Location: Rock pile<\/p>\n<ul>\n<li data-start=\"1056\" data-end=\"1069\">Rock squats or deadlifts<\/li>\n<li data-start=\"1072\" data-end=\"1095\">Rock overhead presses<\/li>\n<li data-start=\"1098\" data-end=\"1119\">Rock bent-over rows<\/li>\n<li data-start=\"1122\" data-end=\"1185\">Dad Joke: <em data-start=\"1132\" data-end=\"1185\">&#8220;Did you hear about the weightlifting cow?\u00a0 \u00a0It was pretty beefed up!&#8221;<\/em><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p data-start=\"1187\" data-end=\"1231\">\ud83d\udd25 <strong data-start=\"1190\" data-end=\"1229\">Station 4: Plank Like a Rock (Core) 45 seconds on, 15-second rest &#8211; 3 sets<\/strong><\/p>\n<p>Location: Side Driveway<\/p>\n<ul>\n<li data-start=\"1234\" data-end=\"1247\">Plank holds (high or low, PAX choice)<\/li>\n<li data-start=\"1250\" data-end=\"1268\">Bicycle crunches<\/li>\n<li data-start=\"1271\" data-end=\"1287\">Leg lifts<\/li>\n<li data-start=\"1290\" data-end=\"1351\">Dad Joke: <em data-start=\"1300\" data-end=\"1351\">&#8220;Why did the plank go to school?\u00a0 To become board-certified&#8221;<\/em><\/li>\n<\/ul>\n<hr data-start=\"1471\" data-end=\"1474\" \/>\n<p data-start=\"1476\" data-end=\"1773\"><strong data-start=\"1476\" data-end=\"1484\">Mumblechatter:<\/strong><\/p>\n<ul>\n<li data-start=\"1476\" data-end=\"1773\">There were several discussions around attire today.\u00a0 Pony Express was complimented on his halter-top &amp; in seeing Greenacre&#8217;s onesie, Palin expresses his frustrations with getting a onesie on a teenager.<\/li>\n<li data-start=\"1476\" data-end=\"1773\">Drafter called Greenacres &#8220;Greenspan&#8221; by accident.\u00a0 A high honor indeed.<\/li>\n<li data-start=\"1476\" data-end=\"1773\">Splash was questioning the order of exercises by the second rep of the third exercise.<\/li>\n<li data-start=\"1476\" data-end=\"1773\">At the third station, BAM was the only one doing the correct exercise.\u00a0 Even the Q decided to do his own thing.<\/li>\n<li data-start=\"1476\" data-end=\"1773\">Rollback was considering his life decision to do burpees before the beatdown that started with legs.\u00a0 He powered through and left us all wondering how he does it.<\/li>\n<\/ul>\n<hr data-start=\"1775\" data-end=\"1778\" \/>\n<p data-start=\"1780\" data-end=\"1795\"><strong data-start=\"1780\" data-end=\"1793\">Moleskin:<\/strong><\/p>\n<ul>\n<li>Special thanks to those who brought the dad jokes.<\/li>\n<li data-start=\"1962\" data-end=\"2012\">\u201cPlank Like a Rock\u201d may become a weekly tradition\u2026<\/li>\n<li>Boomerang went out of his way to make sure YHC felt included to join the boys for coffeeteria.\u00a0 You are the real deal, a true HIM.\u00a0 We are all grateful for your leadership.<\/li>\n<li>While a long setup of a Dad joke, Wobegon nailed it and it was worth the listen.<\/li>\n<li>Mutton had to leave early, but not before getting YHC to commit to an IS Q in July.\u00a0 I would be honored.<\/li>\n<\/ul>\n<hr data-start=\"1775\" data-end=\"1778\" \/>\n<p data-start=\"2014\" data-end=\"2034\"><strong data-start=\"2014\" data-end=\"2032\">Announcements:<\/strong><\/p>\n<ul>\n<li data-start=\"2037\" data-end=\"2081\">Tour de Draftee continues \u2014 9\u00a0stops left!<\/li>\n<li data-start=\"2084\" data-end=\"2129\">Sign up for Q spots this summer \u2013 share the leadership!<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Conditions: Perfect summer morning \u2013 warm, dry, and full of dad jokes. Warm-Up: Stretch on your own while the Q hyped up the crowd and explained what the summer tour was all about and how to win the champtionship belt. SSH x 25 IC The Thang:Four stations \u2013 each with a Father\u2019s Day twist \u2013 [&hellip;]<\/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":[94],"tags":[],"class_list":["post-25318","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Draftee","date":"06-21-2025","pax":"BAM, Pony Express, Palin, Splash, Greenacres, Boomerang, D-Day, Wobegon, Rollback, Mutton, Draftee "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25318","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=25318"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25318\/revisions"}],"predecessor-version":[{"id":25324,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25318\/revisions\/25324"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25318"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25318"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25318"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}