{"id":25647,"date":"2025-08-25T11:16:51","date_gmt":"2025-08-25T15:16:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25647"},"modified":"2025-08-25T12:25:13","modified_gmt":"2025-08-25T16:25:13","slug":"the-return-of-spamalot","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/08\/the-return-of-spamalot\/","title":{"rendered":"The Return of Spamalot"},"content":{"rendered":"<p>Pax were promised constant movement for 40 minutes in the pre-blast.\u00a0 Check that box.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<ul>\n<li>SSHs, Abe Vigodas, Whirlies, Up\/Down Dawgs, Cherry Pies<\/li>\n<\/ul>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Short mosey to the bus lot where pax were instructed to grab a coupon.\u00a0 Instructions were:<\/p>\n<ul>\n<li>Every minute on the minute, run down the parking lot ~20 yards and back. For the remainder of the minute, accumulate reps x 40 of each exercise on the weinke.\u00a0 All exercises were single-count today.<\/li>\n<li>If you finish the weinke, work your way back up from the bottom.<\/li>\n<li>Exercises were:\n<ul>\n<li>Divebombers<\/li>\n<li>Dying Cockroaches<\/li>\n<li>Squats<\/li>\n<li>Hand-release merkins<\/li>\n<li>Heels to Heaven<\/li>\n<li>Lunges<\/li>\n<li>Thrusters<\/li>\n<li>Block swings<\/li>\n<li>LBCs<\/li>\n<li>Curls<\/li>\n<li>Windshield Washers<\/li>\n<li>Russian Deadlifts<\/li>\n<li>OH Press<\/li>\n<li>Plank Jacks<\/li>\n<li>Monkey Humpers<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>0611 \u2013 Finish your minute and put blocks back.\u00a0 Mosey home for Mary&#8230;but not time left so we were finished.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>F3WS is a platinum sponsor of the Ardmore RAH, October 18<sup>th<\/sup>. There is an F3 team you can associate yourself with when you register.\u00a0 There are 5K and 10K options. https:\/\/runsignup.com\/Race\/NC\/WinstonSalem\/ArdmoreRAH10K5KFunRunandFoodDrive<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Aging parents.<\/li>\n<li>Lamb Chop\u2019s M and baby.<\/li>\n<li>Spamalot\u2019s house hunt.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Bagpipe voluntold YHC last week that I would have the Q this week. Glad that worked out.\u00a0 Sad to miss the site-Q this morning.<\/li>\n<li>Rumors of Spamalot\u2019s return had been brewing for weeks. When YHC pulled into the parking lot at 0515, there were an awful lot of pax already gathered.\u00a0 YHC panicked that my clock was off or some mental disruption had occurred.\u00a0 Fortunately, several pax had arrived early to greet the returning Spamalot, Nantan emeritus, from his sojourns in Florida.\u00a0 Spam was as excited as any of us at the weather we had this morning &#8212; apparently it\u2019s hot in Florida.\u00a0 Great to have the man back.<\/li>\n<li>Green Acres had asked YHC yesterday what the plan for today was as that would likely inform his decision of whether or not to RIRO. YHC had responded, \u201cconstant movement.\u201d\u00a0 Apparently, that was code for Green Acres to RIRO.\u00a0 Green Acres then mistook the WOD app\u2019s \u201cRound 4\u201d for \u201cRun, fool!\u201d and sprinted down the parking lot.\u00a0 Unbelievable, that man.<\/li>\n<li>Speaking of sprinting: Frostbite at the far end of the parking lot said to YHC, \u201cLet\u2019s race back.\u201d\u00a0 Yeah, that was a great idea.\u00a0 YHC lost most of the next minute catching my breath after getting smoked by the Ice Man.<\/li>\n<li>Lamb Chop, Van Gogh, and Rubber Ducky were out front all morning, making it all the way down the weinke and halfway back up. Strong work, men.<\/li>\n<li>Tonka was at the opposite end of the line from the front-runners, but was matching them rep for rep. Dude is scary strong and fast when he has two whole feet.<\/li>\n<li>Great to see The Pony Express this morning, as it had been a minute. He was cruising along as per usual.\u00a0 He, Wobegon, and Starfish were leading the coffeeteria charge after COT.\n<ul>\n<li>Wobie&#8217;s foot has healed enough for him to run again.\u00a0 No quit in that man.<\/li>\n<\/ul>\n<\/li>\n<li>Tammy has become a beast in a short time and has made the RIRO a regular Monday occurrence. Someone sign that man up for a relay race next year!<\/li>\n<li>Ziggy Stardust and $5 Footlong were the silent assassins this morning, quietly taking care of business.<\/li>\n<li>Woodpecker was seen handing off a piece of custom woodwork to Van Gogh following COT. That man\u2019s talent is phenomenal.\u00a0 He also remarked to YHC that he \u201cran 15 miles last week without trying.\u201d<\/li>\n<\/ul>\n<p>We missed you Bagpipe.\u00a0 Spamalot took the keys with him to coffeeteria.\u00a0 He\u2019ll be back permanently in November.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pax were promised constant movement for 40 minutes in the pre-blast.\u00a0 Check that box. Warmarama: SSHs, Abe Vigodas, Whirlies, Up\/Down Dawgs, Cherry Pies The Thang: Short mosey to the bus lot where pax were instructed to grab a coupon.\u00a0 Instructions were: Every minute on the minute, run down the parking lot ~20 yards and back. [&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":[145],"tags":[],"class_list":["post-25647","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"","date":"8.25.25","pax":"Wobegon, Tammy (RIRO), $5 Footlong (RIRO), Green Acres (RIRO), Frostbite, Drip, Lamb Chop, Rubber Ducky, The Pony Express, Starfish, Ziggy Stardust, Woodpecker, Van Gogh, Tonka, Spamalot (KOTTERS!), Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25647","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=25647"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25647\/revisions"}],"predecessor-version":[{"id":25650,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25647\/revisions\/25650"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25647"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25647"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25647"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}