{"id":25367,"date":"2025-06-30T14:05:55","date_gmt":"2025-06-30T18:05:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25367"},"modified":"2025-06-30T14:05:55","modified_gmt":"2025-06-30T18:05:55","slug":"in-the-middle-of-divebombers","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/06\/in-the-middle-of-divebombers\/","title":{"rendered":"In the middle of divebombers&#8230;"},"content":{"rendered":"<p>YHC was looking forward to cooler temps and humidity in the northern latitudes where the Launchpad lay.\u00a0 Burns had given YHC the heads up that the field had gotten soaked on Sunday, so YHC scoped out the track pre-EC run.\u00a0 It too was in no condition for use.\u00a0 So, Burns, Frostbite, and YHC took off on a 5K EC run with the location for the beatdown fixed.\u00a0 PS:\u00a0 the temps and humidity were terrible.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<ul>\n<li>Under the Shelter\n<ul>\n<li>SSHs, Abe Vigodas, Whirlies, Cherry Pies.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<ul>\n<li>Mosey to Pickleball Courts. Flip the weinke to find 18 exercises listed.\u00a0 Perform first exercise x 1 rep; run a lap.\u00a0 Perform second exercise x 2, first exercise x 2, run a lap.\u00a0 Perform third exercise x 3, second exercise x 3, first exercise x 3, run a lap.\u00a0 Continue down the weinke until time is called.\n<ul>\n<li>Squats<\/li>\n<li>Lunges (DC)<\/li>\n<li>Monkey Humpers<\/li>\n<li>Hand-Release Merkins<\/li>\n<li>Dive Bombers<\/li>\n<li>Carolina Dry Docks<\/li>\n<li>Heels to Heaven<\/li>\n<li>Glute Bridges, aka Alabama Prom Dates<\/li>\n<li>Dying Cockroach (DC)<\/li>\n<li>Star Jumps<\/li>\n<li>Bonnie Blairs<\/li>\n<li><span style=\"text-decoration: line-through\">Apollo Onos<\/span><\/li>\n<li><span style=\"text-decoration: line-through\">Diamond Merkins<\/span><\/li>\n<li><span style=\"text-decoration: line-through\">Plank Jack + Shoulder Taps (DC)<\/span><\/li>\n<li><span style=\"text-decoration: line-through\">Jack Reachers<\/span><\/li>\n<li><span style=\"text-decoration: line-through\">V-Ups<\/span><\/li>\n<li><span style=\"text-decoration: line-through\">Windshield Washers<\/span><\/li>\n<li><span style=\"text-decoration: line-through\">LBCs<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Five minutes of Mary:<\/p>\n<p>Burns:\u00a0 American Hammers<\/p>\n<p>Frostbite:\u00a0 Mutton Crunch<\/p>\n<p>Brittani:\u00a0 World War IIs<\/p>\n<p>Transcript:\u00a0 Penguin Crunch<\/p>\n<p>Greenspan:\u00a0 Protractor + High Dolly<\/p>\n<p>&nbsp;<\/p>\n<p>Finished.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Convergences on Friday (with FiA!) at Urban Assault at 0800 and Saturday at Impossible Situation (0700). No other bootcamps will be held on those days.<\/li>\n<li>Rural Assault needs a handful of Qs to close out the summer openings. Reach out to Transcript.<\/li>\n<li>Check out Mater\u2019s theological lectures at New Church on Reynolda Road if you get a chance.<\/li>\n<li>Zima is holding another Brews &amp; AI at Brewery Dubois. See Slack for details.\u00a0 Also, YHC recommends checking out the AI podcast Zima has been hosting. Deacs.AI.\u00a0 It\u2019s available on iTunes and Spotify (probably other platforms too).<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Frostbite\u2019s M\u2019s grad school applications and associated anxiety.<\/li>\n<li>Transcript is handing off 3<sup>rd<\/sup> F! Thanks for his service in that arena, especially during the Covid years.<\/li>\n<li>Van Gogh\u2019s M\u2019s mother and family.<\/li>\n<\/ul>\n<p>YHC prayed us out.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Burns took Frostbite and YHC on a tour of the suburban housing encroaching on his farm for the EC run where we shared in our disdain for MapMyRun\u2019s elevation <em>estimates<\/em>. They are just so bad.<\/li>\n<li>First time working out with Brittani, and it was YHC\u2019s pleasure. Dude didn\u2019t complain a bit and got after it this morning. \u00a0Burns and Brittani went sans shirt.\u00a0 This was a wise course of action.<\/li>\n<li>It was interesting to see each pax\u2019s approach to the exercises that required laying down. Some chose to reuse the same flooded spot while others moved around.<\/li>\n<li>Transcript laid the wood this morning, leaving the rest of us in the dust on multiple rounds. Faithful pax that he is, he always picked up the six.<\/li>\n<li>Mid-round 6, while YHC was working on the beloved divebombers, Frostbite\u2019s body, while performing Heels to Heaven, made a moist noise that led to a couple of minutes of hilarious conversation, NSFW nor backblasts. But it inspired the title of the backblast!<\/li>\n<li>Schlitz had hard committed early on Sunday but backtracked. He texted YHC that his stomach was upset, but those weren\u2019t the words that he used, as you might imagine.<\/li>\n<li>This was a sweatfest. But it could have been worse.\u00a0 Two other variations of the plan had been toyed with.\u00a0 One would have had us on the track (which was flooded and muddy), so the runs would have been much longer.\u00a0 The other would have had us running the same number of laps as the reps of the round we were on.\u00a0 Burns said we wouldn\u2019t have gotten past round 5.\u00a0 PSA:\u00a0 the pickleball courts are unusable for the remainder of the day at Oak Summit due to the profusion of perspiration we left on the surface.<\/li>\n<\/ul>\n<p>Thanks, Burns for the keys.\u00a0 We\u2019ll try one of the other variations next time!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC was looking forward to cooler temps and humidity in the northern latitudes where the Launchpad lay.\u00a0 Burns had given YHC the heads up that the field had gotten soaked on Sunday, so YHC scoped out the track pre-EC run.\u00a0 It too was in no condition for use.\u00a0 So, Burns, Frostbite, and YHC took off [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-25367","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"","date":"6.30.25","pax":"Brittani, Transcript, Burns (EC), Frostbite (EC), Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25367","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25367"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25367\/revisions"}],"predecessor-version":[{"id":25368,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25367\/revisions\/25368"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25367"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25367"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25367"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}