{"id":25359,"date":"2025-06-26T10:27:54","date_gmt":"2025-06-26T14:27:54","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25359"},"modified":"2025-06-26T10:27:54","modified_gmt":"2025-06-26T14:27:54","slug":"stairs-figure-8s-and-clocks-oh-my-2-0","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/06\/stairs-figure-8s-and-clocks-oh-my-2-0\/","title":{"rendered":"Stairs, Figure 8s, and Clocks; oh my (2.0)"},"content":{"rendered":"
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During the summer tour of 2024, we hosted a WIB smackdown event at Lewisville Square. Lewisville Square emerged victorious. A rematch was inevitable. Today<\/span> was that day. Same rules, same workout, same location, and the same time of year. The question was: what would happen this time?<\/div>\n
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<\/div>\n<\/div>\n
Read the 2024 backblast here.<\/a><\/div>\n
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Last year, four brave souls attempted to conquer a full-body workout combined with about 1.5 miles of running. Unfortunately, none of them managed to finish before time expired. The consensus was that had we streamlined the initial Mission Statement, core principles, and stretches, victory might have been within reach.<\/div>\n
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To put this theory to the test, a rematch was arranged. Since the Mission Statement and Core Principles are non-negotiable, the plan was for all PAX to arrive hydrated and pre-stretched, allowing us to dive in immediately.<\/div>\n
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And that\u2019s exactly what eight PAX did. They woke up early, hydrated, stretched, and showed up ready to give it their all. YHC\u2019s rain dance the night before seemed to pay off, as we were blessed with record-low temperatures (a cool 75 degrees with a gentle breeze).<\/div>\n
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Without further ado, after the opening ceremonies, we got down to business.<\/div>\n
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The Thang<\/h3>\n
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Round 1 (15 reps)<\/b><\/div>\n
Round 2 (10 reps)<\/b><\/div>\n
Round 3 (5 reps)<\/b><\/div>\n<\/div>\n
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<\/div>\n<\/div>\n
Left of Stairs:<\/b><\/div>\n
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<\/div>\n<\/div>\n
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  • Level 1: Box jumps<\/li>\n
  • Level 2: Left-leg step-ups<\/li>\n
  • Level 3: Right-leg step-ups<\/li>\n
  • Level 4: Box jumps<\/li>\n
  • Sprint in a figure-8 pattern along the sidewalk<\/li>\n<\/ul>\n
    On Stairs:<\/b><\/div>\n
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    <\/div>\n<\/div>\n
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    • Calf raises (left foot on the 1st step)<\/li>\n
    • Calf raises (right foot on the 2nd step)<\/li>\n
    • Repeat all the way to the top of the stairs<\/li>\n
    • Sprint in a figure-8 pattern along the sidewalk<\/li>\n<\/ul>\n
      Right of Stairs:<\/b><\/div>\n
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      <\/div>\n<\/div>\n
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      • Level 1: Derkins<\/li>\n
      • Level 2: Burpees<\/li>\n
      • Level 3: Merkins<\/li>\n
      • Level 4: Burpees<\/li>\n
      • Sprint in a figure-8 pattern along the sidewalk<\/li>\n<\/ul>\n
        Totals Completed:<\/b><\/div>\n
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        <\/div>\n<\/div>\n
          \n
        • 60 box jumps<\/li>\n
        • 30 left-leg step-ups<\/li>\n
        • 30 right-leg step-ups<\/li>\n
        • 180 left-leg calf raises<\/li>\n
        • 180 right-leg calf raises<\/li>\n
        • 30 derkins<\/li>\n
        • 60 burpees<\/li>\n
        • 30 merkins<\/li>\n<\/ul>\n
          \n
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          \n<\/div>\n<\/div>\n

          Mary<\/h3>\n
          None. We ran out of time.\u00a0 Ain’t nobody got time for that.<\/div>\n
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          \n<\/div>\n<\/div>\n

          Chatter<\/h3>\n
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          1. Van Gogh expressed some skepticism about the number of reps required.<\/li>\n
          2. We were treated to a stunning sunrise\u2014a well-earned reward for our efforts.<\/li>\n
          3. We heard about Dr. Toot\u2019s recent trip. It\u2019s great to have him back in action.<\/li>\n
          4. YHC is considering making this workout an annual summer tradition.<\/li>\n
          5. This location has untapped potential. We need a HIM to step up and officially launch this site. Van Gogh even discovered hidden pull-up bars today<\/span>!<\/li>\n<\/ol>\n
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            \n<\/div>\n<\/div>\n

            Announcements<\/h3>\n
              \n
            1. Draftee has the Q at BBBC tomorrow<\/span>.<\/li>\n
            2. Dr. Toot is leading the Q at Alcatraz this Saturday<\/span>.<\/li>\n
            3. There are 2\u20133 convergences happening next week. Check Slack before heading to your usual AO to avoid ending up in a sad clown situation.<\/li>\n<\/ol>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

              During the summer tour of 2024, we hosted a WIB smackdown event at Lewisville Square. Lewisville Square emerged victorious. A rematch was inevitable. Today was that day. Same rules, same workout, same location, and the same time of year. The question was: what would happen this time? Read the 2024 backblast here. Last year, four […]<\/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":[84],"tags":[],"class_list":["post-25359","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Draftee","date":"06-26-2025","pax":"Mater, Pollster, Van Gogh, Rollback, Dr, Toot, Drama Queen, Zephy, Draftee"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25359","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=25359"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25359\/revisions"}],"predecessor-version":[{"id":25361,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25359\/revisions\/25361"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25359"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25359"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25359"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}