{"id":25583,"date":"2025-08-12T09:44:12","date_gmt":"2025-08-12T13:44:12","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25583"},"modified":"2025-08-12T09:44:12","modified_gmt":"2025-08-12T13:44:12","slug":"roll-the-pain-dice","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/08\/roll-the-pain-dice\/","title":{"rendered":"Roll the Pain Dice"},"content":{"rendered":"\r\n<p>\u00a0\u00a0<img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-25588 aligncenter\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/F3-Winston-Salem-Parliament-Pain-Dice-08122025-300x300.jpeg\" alt=\"F3 Winston Salem Parliament Pain Dice AI preblast image 08122025\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/F3-Winston-Salem-Parliament-Pain-Dice-08122025-300x300.jpeg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/F3-Winston-Salem-Parliament-Pain-Dice-08122025-150x150.jpeg 150w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/F3-Winston-Salem-Parliament-Pain-Dice-08122025-768x768.jpeg 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/F3-Winston-Salem-Parliament-Pain-Dice-08122025.jpeg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\r\n<h3><br \/>Warm-O-Rama<\/h3>\r\n<ul>\r\n<li>Side Straddle Hops \u2013 20 IC<\/li>\r\n<li>Imperial Walkers \u2013 20 IC<\/li>\r\n<li>Whirleys Got the Clap \u2013 20 IC<\/li>\r\n<li>Arm Swirleys \u2013 Forward\/Backward, 20 IC<\/li>\r\n<li>Michael Phelps &#8211; 20 IC<\/li>\r\n<li>Chinooks &#8211; 20 IC<\/li>\r\n<li>Moroccan night clubs &#8211; 20 IC<\/li>\r\n<\/ul>\r\n<h3><br \/>The Thang: Roll the Pain Dice<\/h3>\r\n<p>After grabbing a block of their choosing, each PAX rolled 2 dice to determine their fate: After completing the assigned reps, they rolled again until time. No running, no breaks\u2014just work and 90\u2019s Alternative pumping in the background.<\/p>\r\n<h4><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-25587 aligncenter\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/F3-Winston-Salem-Parliament-Pain-Dice-Weinkie-08122025-300x225.jpeg\" alt=\"F3 Winston Salem Parliament Pain Dice Weinkie 08122025\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/F3-Winston-Salem-Parliament-Pain-Dice-Weinkie-08122025-300x225.jpeg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/F3-Winston-Salem-Parliament-Pain-Dice-Weinkie-08122025-1024x768.jpeg 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/F3-Winston-Salem-Parliament-Pain-Dice-Weinkie-08122025-768x576.jpeg 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/F3-Winston-Salem-Parliament-Pain-Dice-Weinkie-08122025.jpeg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><br \/>Dice Chart:<\/h4>\r\n<ul>\r\n<li>2 \u2013 Curls (20)<\/li>\r\n<li>3 \u2013 Irkins (20)<\/li>\r\n<li>4 \u2013 Step-Ups (10 ea leg)<\/li>\r\n<li>5 \u2013 Rows (20)<\/li>\r\n<li>6 \u2013 Goblet Squats (20) (Should we rename to &#8220;Nelly Squats&#8221;?)<\/li>\r\n<li>7 \u2013 Carolina Dry Docks (15)<\/li>\r\n<li>8 \u2013 Derkins (15)<\/li>\r\n<li>9 \u2013 Dips (10)<\/li>\r\n<li>10 \u2013 American Hammers (10 2-count)<\/li>\r\n<li>11 \u2013 Block Front Hold (44 sec)<\/li>\r\n<li>12 \u2013 Wall Sit (44 sec)<br \/><br \/>Doubles = Do that exercise x 2<br \/>Double 4 = All-PAX Merkin Block Chain (in honor of my upcoming birthday)<\/li>\r\n<\/ul>\r\n<h3><br \/>Mary<\/h3>\r\n<p>\u2022 LBCs \u2013 44 OYO<br \/>\u2022 Low Flutter \u2013 20 IC (crowd pleaser)<br \/>Time<\/p>\r\n<h3><br \/>Moleskin<\/h3>\r\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-25586 size-medium\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/F3-Winston-Salem-Parliament-Pain-Dice-Block-Chain-Merkins-08122025-300x225.jpeg\" alt=\"Block Chain Merkins\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/F3-Winston-Salem-Parliament-Pain-Dice-Block-Chain-Merkins-08122025-300x225.jpeg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/F3-Winston-Salem-Parliament-Pain-Dice-Block-Chain-Merkins-08122025-1024x768.jpeg 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/F3-Winston-Salem-Parliament-Pain-Dice-Block-Chain-Merkins-08122025-768x576.jpeg 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/F3-Winston-Salem-Parliament-Pain-Dice-Block-Chain-Merkins-08122025.jpeg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\r\n<h6 style=\"text-align: center\"><em>All-PAX Merkin Block Chain<\/em><\/h6>\r\n<ul>\r\n<li>The dice spared no one. 6s, 7s, and 8s were the most recurring &#8211; Nelly wins for most 6s with Blind Date at a close second on 7s. Brothers could not get a different number!<\/li>\r\n<li>Some still question Subfloor\u2019s rolling of double 4s almost as much as Tonka adding his block to the Block Chain and others following suit.<\/li>\r\n<li>Adobe\u2019s sweatband failed and he threatened to write a bad review. Could it be operator error, Adobe? Don\u2019t see how it can work if you\u2019re not wearing it.<\/li>\r\n<li>Zima quietly grunted his way through every number one by one. Not sure he actually rolled the dice &#8211; he just went to work! He refused to demonstrate the Dry Dock for us, though.<\/li>\r\n<li>Wahoo commented on how the natural sauna was his favorite part of the beadtown.\u00a0<\/li>\r\n<li>Superfly, Drama Queen, Boomerang put their head down and did not let up until time was called. Those are some big shoes to fill.<\/li>\r\n<li>Ziggy was strangely quiet. Some question if he just hid out in the darkness before Adobe paid the light bill. By the end, though, he got philosophical and YHC knew he was alright.<\/li>\r\n<li>YHC has to give credit to Drip (not in attendance) who introduced YHC to dice-led beatdowns, and Zima for convincing YHC to let AI generate exercises&#8230;which means it is his fault YHC didn&#8217;t think about a roll of 12 always producing an 88 second wall sit.<\/li>\r\n<li>We laughed, we groaned, we sweat buckets, and nobody walked away without feeling the burn. The gloom was real, but the fellowship was stronger.<\/li>\r\n<\/ul>\r\n<h3><br \/>COT<\/h3>\r\n<ul>\r\n<li>greeNest this weekend &#8211; see Slack for details<\/li>\r\n<li>Western NC this weekend &#8211; see Superfly for details (t-claps for leading this initiative!)<\/li>\r\n<li>Crash has the Q at <a href=\"https:\/\/www.f3winstonsalem.com\/f3\/workouts\/\">Alcatraz<\/a> this weekend\u00a0<\/li>\r\n<\/ul>\r\n<h4><br \/>Prayer Requests<\/h4>\r\n<ul>\r\n<li>Nelly\u2019s family friends are experiencing a huge loss<\/li>\r\n<li>Drama Queen\u2019s brother\u2019s family is going through a hard time<\/li>\r\n<\/ul>\r\n<p>YHC led us out in prayer.<\/p>\r\n<p>&nbsp;<\/p>\r\n<p>Thanks for celebrating YHC&#8217;s birthday a little early, Adobe. The keys are under next week&#8217;s light bill payment. SYITG<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>\u00a0\u00a0 Warm-O-Rama Side Straddle Hops \u2013 20 IC Imperial Walkers \u2013 20 IC Whirleys Got the Clap \u2013 20 IC Arm Swirleys \u2013 Forward\/Backward, 20 IC Michael Phelps &#8211; 20 IC Chinooks &#8211; 20 IC Moroccan night clubs &#8211; 20 IC The Thang: Roll the Pain Dice After grabbing a block of their choosing, each [&hellip;]<\/p>\n","protected":false},"author":661,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80,116],"tags":[128,199,197,198,195],"class_list":["post-25583","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament","category-wefoco","tag-wefoco","tag-blocks","tag-dice","tag-pain","tag-parliament"],"acf":{"q":"FrankandBeans","date":"08\/12\/2025","pax":"Nelly<br \/>\r\nDrama Queen<br \/>\r\nBlind Date<br \/>\r\nAdobe<br \/>\r\nSubfloor <br \/>\r\nTonka<br \/>\r\nWahoo<br \/>\r\nSuperfly<br \/>\r\nZiggy<br \/>\r\nBoomerang<br \/>\r\nZima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25583","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\/661"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25583"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25583\/revisions"}],"predecessor-version":[{"id":25592,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25583\/revisions\/25592"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25583"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25583"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25583"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}