{"id":25391,"date":"2025-07-07T07:34:25","date_gmt":"2025-07-07T11:34:25","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25391"},"modified":"2025-07-07T07:34:25","modified_gmt":"2025-07-07T11:34:25","slug":"i-dont-know-out-run-buford-or-beat-darth-vader-yhc-didnt-think-it-through","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/07\/i-dont-know-out-run-buford-or-beat-darth-vader-yhc-didnt-think-it-through\/","title":{"rendered":"I don&#8217;t know, out run Buford or beat Darth Vader? YHC didn&#8217;t think it through."},"content":{"rendered":"<p data-start=\"311\" data-end=\"329\">There was a theme, I swear.\u00a0 July 7th&#8230;.7\/7\u20261977\u2026the year Star Wars and Smokey and the Bandit came into our cultural lives\u2026but leaving the speaker at home killed whatever tentative connection there was to the theme\u2026so we were deprived of \u2018East Bound and Down\u2019 and \u2018Cantina Band Theme\u2019, but whatever. These guys did not seem slowed. It went like this:<\/p>\n<p data-start=\"311\" data-end=\"329\"><strong data-start=\"311\" data-end=\"327\">Warm-O-Rama:<\/strong><\/p>\n<ul data-start=\"330\" data-end=\"443\">\n<li data-start=\"330\" data-end=\"337\">\n<p data-start=\"332\" data-end=\"337\">SSH<\/p>\n<\/li>\n<li data-start=\"338\" data-end=\"358\">\n<p data-start=\"340\" data-end=\"358\">Imperial Walkers<\/p>\n<\/li>\n<li data-start=\"359\" data-end=\"371\">\n<p data-start=\"361\" data-end=\"371\">Whirly with the clap<\/p>\n<\/li>\n<li data-start=\"372\" data-end=\"387\">\n<p data-start=\"374\" data-end=\"387\">Squats<\/p>\n<\/li>\n<li data-start=\"388\" data-end=\"443\">\n<p data-start=\"390\" data-end=\"443\">Hamstring Stretch<\/p>\n<\/li>\n<li data-start=\"388\" data-end=\"443\">\n<p data-start=\"390\" data-end=\"443\">Then off to the pickleball court\u2026<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"445\" data-end=\"459\"><strong data-start=\"445\" data-end=\"459\">The Thang:<\/strong><\/p>\n<p data-start=\"461\" data-end=\"482\"><em data-start=\"461\" data-end=\"480\">Leg Day to Start:<\/em><\/p>\n<ul data-start=\"483\" data-end=\"541\">\n<li data-start=\"483\" data-end=\"496\">\n<p data-start=\"485\" data-end=\"496\">50 squats<\/p>\n<\/li>\n<li data-start=\"497\" data-end=\"522\">\n<p data-start=\"499\" data-end=\"522\">Lunge walk to the end<\/p>\n<\/li>\n<li data-start=\"523\" data-end=\"541\">\n<p data-start=\"525\" data-end=\"541\">50 more squats<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"543\" data-end=\"555\"><em data-start=\"543\" data-end=\"553\">Benches:<\/em><\/p>\n<ul data-start=\"556\" data-end=\"646\">\n<li data-start=\"556\" data-end=\"592\">\n<p data-start=\"558\" data-end=\"592\">Right leg step-ups \u2013 25 each leg<\/p>\n<\/li>\n<li data-start=\"593\" data-end=\"646\">\n<p data-start=\"595\" data-end=\"646\">\u201cSquatty Potty\u201d into alternating lunges \u2013 25 reps<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"648\" data-end=\"673\"><em data-start=\"648\" data-end=\"671\">Rock Work (2 Rounds):<\/em><\/p>\n<ul data-start=\"674\" data-end=\"782\">\n<li data-start=\"674\" data-end=\"782\">\n<p data-start=\"676\" data-end=\"694\">10\/15 reps each:<\/p>\n<ul data-start=\"698\" data-end=\"782\">\n<li data-start=\"698\" data-end=\"707\">\n<p data-start=\"700\" data-end=\"707\">Curls<\/p>\n<\/li>\n<li data-start=\"711\" data-end=\"721\">\n<p data-start=\"713\" data-end=\"721\">Swings<\/p>\n<\/li>\n<li data-start=\"725\" data-end=\"743\">\n<p data-start=\"727\" data-end=\"743\">Overhead Press<\/p>\n<\/li>\n<li data-start=\"747\" data-end=\"760\">\n<p data-start=\"749\" data-end=\"760\">Bent Rows<\/p>\n<\/li>\n<li data-start=\"764\" data-end=\"782\">\n<p data-start=\"766\" data-end=\"782\">Skull Crushers<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p data-start=\"784\" data-end=\"801\"><em data-start=\"784\" data-end=\"799\">Rockin\u2019 Dora:<\/em><\/p>\n<ul data-start=\"802\" data-end=\"925\">\n<li data-start=\"802\" data-end=\"925\">\n<p data-start=\"804\" data-end=\"849\">Partner up, one runs while the other rocks:<\/p>\n<ul data-start=\"853\" data-end=\"925\">\n<li data-start=\"853\" data-end=\"866\">\n<p data-start=\"855\" data-end=\"866\">100 Curls<\/p>\n<\/li>\n<li data-start=\"870\" data-end=\"892\">\n<p data-start=\"872\" data-end=\"892\">200 Heavy Freddies<\/p>\n<\/li>\n<li data-start=\"896\" data-end=\"925\">\n<p data-start=\"898\" data-end=\"925\">Finish with Extended Mary<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p data-start=\"927\" data-end=\"958\"><strong data-start=\"927\" data-end=\"956\">Naked-Man Moleskin (NMM):<\/strong><\/p>\n<ul data-start=\"959\" data-end=\"1430\">\n<li data-start=\"959\" data-end=\"1075\">\n<p data-start=\"961\" data-end=\"1075\"><strong data-start=\"961\" data-end=\"977\">Rubber Ducky<\/strong> kept the chatter high\u2014we\u2019d expect nothing less and accept nothing less. Always a strong effort.<\/p>\n<\/li>\n<li data-start=\"1076\" data-end=\"1208\">\n<p data-start=\"1078\" data-end=\"1208\"><strong data-start=\"1078\" data-end=\"1087\">Burns<\/strong> probably ran 6 miles and wrangled two kids yesterday while the rest of us were horizontal. Still smoked the workout.<\/p>\n<\/li>\n<li data-start=\"1209\" data-end=\"1430\">\n<p data-start=\"1211\" data-end=\"1430\"><strong data-start=\"1211\" data-end=\"1222\">Brittni<\/strong> is a top-tier addition to the PAX\u2014quietly crushing it and coming back for more. Turns out he\u2019s also leading painting classes at the Rural Hall library this week, so he\u2019s got some unexpected Bob Ross vibes. Kinda want to go, not going to lie.<\/p>\n<\/li>\n<li data-start=\"1209\" data-end=\"1430\">I would say I would go watch one or both of these iconic films tonight, but honestly, both have been viewed in House Wobegon recently, because of course they have been.<\/li>\n<\/ul>\n<p data-start=\"1432\" data-end=\"1452\"><strong data-start=\"1432\" data-end=\"1450\">Announcements:<\/strong><\/p>\n<ul data-start=\"1453\" data-end=\"1707\">\n<li data-start=\"1453\" data-end=\"1508\">\n<p data-start=\"1455\" data-end=\"1508\">Running options and back to regular schedules this week.<\/p>\n<\/li>\n<li data-start=\"1509\" data-end=\"1554\">\n<p data-start=\"1511\" data-end=\"1554\">YHC has the Q Friday for <em data-start=\"1536\" data-end=\"1551\">Urban Assault<\/em>.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1557\" data-end=\"1609\">Thanks for the invite and the strong morning, men.<\/p>\n<p data-start=\"1612\" data-end=\"1707\">Burns\u2014somehow the keys ended up in that guy\u2019s tennis ball launcher. May the Force be with you, and come on back.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There was a theme, I swear.\u00a0 July 7th&#8230;.7\/7\u20261977\u2026the year Star Wars and Smokey and the Bandit came into our cultural lives\u2026but leaving the speaker at home killed whatever tentative connection there was to the theme\u2026so we were deprived of \u2018East Bound and Down\u2019 and \u2018Cantina Band Theme\u2019, but whatever. These guys did not seem slowed. [&hellip;]<\/p>\n","protected":false},"author":372,"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-25391","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"Wobegon","date":"7-7-2025","pax":"Burns, Rubber Ducky, Brittni, Wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25391","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25391"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25391\/revisions"}],"predecessor-version":[{"id":25392,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25391\/revisions\/25392"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25391"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25391"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25391"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}