{"id":25369,"date":"2025-06-30T18:57:25","date_gmt":"2025-06-30T22:57:25","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25369"},"modified":"2025-06-30T18:57:25","modified_gmt":"2025-06-30T22:57:25","slug":"happy-14th-birthday-kid","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/06\/happy-14th-birthday-kid\/","title":{"rendered":"Happy 14th Birthday, Kid!"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Friday was my oldest daughter&#8217;s 14th birthday, so YHC decided to theme today\u2019s beatdown in her honor! My daughter is smart, strong, competitive and independent, so we can\u2019t make it easy\u2026<\/span><\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mission Statement \/ Core Principles!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No warmup!<\/span><\/li>\n<\/ul>\n<p><b>The Thang<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Spell M-A-L-L-O-R-Y at the center station! Do<\/span><span style=\"font-weight: 400;\">\u00a014 reps of the following*<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>M<\/b><span style=\"font-weight: 400;\">ike Tysons<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>A<\/b><span style=\"font-weight: 400;\">merican Hammers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>L<\/b><span style=\"font-weight: 400;\">unge Left<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>L<\/b><span style=\"font-weight: 400;\">unge Right<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>O<\/b><span style=\"font-weight: 400;\">verhead Clap<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>R<\/b><a href=\"https:\/\/fitnessapie.com\/exercises-that-start-with-r\/\"><span style=\"font-weight: 400;\">olling Merkin<\/span><\/a><b><\/b> Merkin up to a 1 arm Nolan Ryan extension<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Y<\/b><a href=\"https:\/\/f3nation.com\/exicon-run\/c\/full-body\/b\/yurpee\"><span style=\"font-weight: 400;\">urpee<\/span><\/a><span style=\"font-weight: 400;\"> *(increase +1 per round, 1-5) <\/span><span style=\"font-weight: 400;\">\u00a0Burpee with Clap Merkin and Double Tuck Jump<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Run to the following locations:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Research Parkway (<\/span><span style=\"font-weight: 400;\">21 Cable Irkins)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Longbranch Trail (<\/span><span style=\"font-weight: 400;\">21 Carolina Dry Docks)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Up the stairs to 3rd street bridge (<\/span><span style=\"font-weight: 400;\">Bear Crawl down the stairs and back to launch)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Under the Bridge (<\/span><span style=\"font-weight: 400;\">Wall-sit plus 21 Head-Shoulder-Knees-Toes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Run back to start via left most 3rd street path and complete a set there.<\/span><\/li>\n<\/ul>\n<p><b>Mary:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No Time<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT:<\/b><\/p>\n<ul>\n<li aria-level=\"1\">Site Q life aint easy, step up to lead, gentlemen! <strong>F3 is what we make it!<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayers for my daughter, going into High School next year, that she continues to thrive, grow, and make good choices<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The beatdown covered just over 2 miles, as each station of our starfish was between .25 and .4 miles long.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In total we did 5 rounds, 70 reps each exercise plus 21 each of our special stations.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">We were able to run to all the points of egress from this new bench\/stair area, a really great spot with lots of workout potential. We went over the new pedestrian bridge, up the new stairs, back under the old running in on the new bridge, and down to research parkway with allllll of the cable fencing!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A great group of guys this morning! We had some conversation about teenage behavior, and life choices. Amongst them especially was a discussion on Social Media, which my teen will not have until she is 16.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lambchop was getting a glimpse into the future (12 years from now) when his daughter turns 14, it\u2019s not TOO scary\u2026 but teens can be quite\u2026 a lot to handle at times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lambchop was also doing well to keep up the pace this morning. He still gives YHC a hard time about that time he got injured during my workout.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rubber Ducky was quacking all the way through this one, offering good commentary on life with his kid, pushing the pace, and making YHC laugh with jokes I can\u2019t tell my daughter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spicoli was worried he\u2019d be late, but showed up just in time! He only modified one thing (wisely) and flew through those Rolling Merkins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saw Bootsie twice in one week after seeing him on Tuesday at Flatline! QFail on YHCs part for not recognizing it was him until about 10 minutes left in the beatdown. As a downtown resident, he should be fairly regular at both AOs, and YHC was glad he made it out!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tammy was getting after it, and is definitely ready to Q. Been great seeing him become a new regular and YHC expects big things coming from him in our humble region.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Throughout the beatdown at each turnaround point, facts were given about YHCs daughter. Some facts around her volleyball life (21 reps because she is #21), some info around her personality, some general info about life, how old YHC was when she was born, etc. It goes by quick!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">It was very nice to explore \u201cnew\u201d territory at Urban Assault once again. When we first moved the AO over to Bailey Park, it seemed like we found new territory every other week, but that was years ago. This recent expansion down Research Parkway is going to open up allll kinds of new options for us in the future! Great crew this morning, great company, and a great way to honor my daughter with a tough beatdown!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Until next time, Spicoli, the keys are under the old bridge!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Adam<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Friday was my oldest daughter&#8217;s 14th birthday, so YHC decided to theme today\u2019s beatdown in her honor! My daughter is smart, strong, competitive and independent, so we can\u2019t make it easy\u2026 Warm-o-rama Mission Statement \/ Core Principles! No warmup! The Thang Spell M-A-L-L-O-R-Y at the center station! Do\u00a014 reps of the following* Mike Tysons American [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-25369","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Van Gogh","date":"6\/27\/2025","pax":"@Lamb Chop, @Tammy, @Rubber Ducky, @Bootsie (WB), @Spicoli (WD), @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25369","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25369"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25369\/revisions"}],"predecessor-version":[{"id":25370,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25369\/revisions\/25370"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25369"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25369"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25369"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}