{"id":25753,"date":"2025-09-29T08:16:19","date_gmt":"2025-09-29T12:16:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25753"},"modified":"2025-09-29T08:16:19","modified_gmt":"2025-09-29T12:16:19","slug":"1-23-lighting-round","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/09\/1-23-lighting-round\/","title":{"rendered":"1, 2,3&#8230;lighting round!"},"content":{"rendered":"<h3 data-start=\"180\" data-end=\"197\">Warm-O-Rama<\/h3>\n<p data-start=\"198\" data-end=\"260\">All the favorietes.<\/p>\n<hr data-start=\"262\" data-end=\"265\" \/>\n<h3 data-start=\"267\" data-end=\"282\">The Thang<\/h3>\n<p>We make our way down to the shelter by the lower track, cardboard, speaker, and camp light in hand.<\/p>\n<p>It went like this:<\/p>\n<p data-start=\"284\" data-end=\"297\"><strong data-start=\"284\" data-end=\"295\">Round 1<\/strong><\/p>\n<ul data-start=\"298\" data-end=\"379\">\n<li data-start=\"298\" data-end=\"311\">\n<p data-start=\"300\" data-end=\"311\">5 Walkers<\/p>\n<\/li>\n<li data-start=\"312\" data-end=\"326\">\n<p data-start=\"314\" data-end=\"326\">10 Merkins<\/p>\n<\/li>\n<li data-start=\"327\" data-end=\"340\">\n<p data-start=\"329\" data-end=\"340\">15 Squats<\/p>\n<\/li>\n<li data-start=\"341\" data-end=\"352\">\n<p data-start=\"343\" data-end=\"352\">20 LBCs<\/p>\n<\/li>\n<li data-start=\"353\" data-end=\"379\">\n<p data-start=\"355\" data-end=\"379\"><em data-start=\"355\" data-end=\"377\">Lap around the track<\/em><\/p>\n<\/li>\n<\/ul>\n<p data-start=\"381\" data-end=\"394\"><strong data-start=\"381\" data-end=\"392\">Round 2<\/strong><\/p>\n<ul data-start=\"395\" data-end=\"549\">\n<li data-start=\"395\" data-end=\"408\">\n<p data-start=\"397\" data-end=\"408\">5 Walkers<\/p>\n<\/li>\n<li data-start=\"409\" data-end=\"423\">\n<p data-start=\"411\" data-end=\"423\">10 Merkins<\/p>\n<\/li>\n<li data-start=\"424\" data-end=\"437\">\n<p data-start=\"426\" data-end=\"437\">15 Squats<\/p>\n<\/li>\n<li data-start=\"438\" data-end=\"449\">\n<p data-start=\"440\" data-end=\"449\">20 LBCs<\/p>\n<\/li>\n<li data-start=\"450\" data-end=\"465\">\n<p data-start=\"452\" data-end=\"465\">5 Dry Docks<\/p>\n<\/li>\n<li data-start=\"466\" data-end=\"483\">\n<p data-start=\"468\" data-end=\"483\">10 Seal Claps<\/p>\n<\/li>\n<li data-start=\"484\" data-end=\"505\">\n<p data-start=\"486\" data-end=\"505\">15 Overhead Claps<\/p>\n<\/li>\n<li data-start=\"506\" data-end=\"522\">\n<p data-start=\"508\" data-end=\"522\">20 Gas Pumps<\/p>\n<\/li>\n<li data-start=\"523\" data-end=\"549\">\n<p data-start=\"525\" data-end=\"549\"><em data-start=\"525\" data-end=\"547\">Lap around the track<\/em><\/p>\n<\/li>\n<\/ul>\n<p data-start=\"551\" data-end=\"564\"><strong data-start=\"551\" data-end=\"562\">Round 3<\/strong><\/p>\n<ul data-start=\"565\" data-end=\"784\">\n<li data-start=\"565\" data-end=\"578\">\n<p data-start=\"567\" data-end=\"578\">5 Walkers<\/p>\n<\/li>\n<li data-start=\"579\" data-end=\"593\">\n<p data-start=\"581\" data-end=\"593\">10 Merkins<\/p>\n<\/li>\n<li data-start=\"594\" data-end=\"607\">\n<p data-start=\"596\" data-end=\"607\">15 Squats<\/p>\n<\/li>\n<li data-start=\"608\" data-end=\"619\">\n<p data-start=\"610\" data-end=\"619\">20 LBCs<\/p>\n<\/li>\n<li data-start=\"620\" data-end=\"635\">\n<p data-start=\"622\" data-end=\"635\">5 Dry Docks<\/p>\n<\/li>\n<li data-start=\"636\" data-end=\"653\">\n<p data-start=\"638\" data-end=\"653\">10 Seal Claps<\/p>\n<\/li>\n<li data-start=\"654\" data-end=\"675\">\n<p data-start=\"656\" data-end=\"675\">15 Overhead Claps<\/p>\n<\/li>\n<li data-start=\"676\" data-end=\"692\">\n<p data-start=\"678\" data-end=\"692\">20 Gas Pumps<\/p>\n<\/li>\n<li data-start=\"693\" data-end=\"713\">\n<p data-start=\"695\" data-end=\"713\">5 Parker Merkins<\/p>\n<\/li>\n<li data-start=\"714\" data-end=\"738\">\n<p data-start=\"716\" data-end=\"738\">10 Mountain Climbers<\/p>\n<\/li>\n<li data-start=\"739\" data-end=\"771\">\n<p data-start=\"741\" data-end=\"771\">15 Alternating Shoulder Taps<\/p>\n<\/li>\n<li data-start=\"772\" data-end=\"784\">\n<p data-start=\"774\" data-end=\"784\">20 WWIIs<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"786\" data-end=\"807\"><strong data-start=\"786\" data-end=\"805\">Lightning Round<\/strong><\/p>\n<ul data-start=\"808\" data-end=\"910\">\n<li data-start=\"808\" data-end=\"834\">\n<p data-start=\"810\" data-end=\"834\">5 minutes on the clock<\/p>\n<\/li>\n<li data-start=\"835\" data-end=\"875\">\n<p data-start=\"837\" data-end=\"875\">5 reps of each exercise from Round 3<\/p>\n<\/li>\n<li data-start=\"876\" data-end=\"910\">\n<p data-start=\"878\" data-end=\"910\">Cycle back to the top, no laps<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"912\" data-end=\"926\"><strong data-start=\"912\" data-end=\"924\">Finisher<\/strong><\/p>\n<ul data-start=\"927\" data-end=\"1004\">\n<li data-start=\"927\" data-end=\"1004\">\n<p data-start=\"929\" data-end=\"1004\">Peloton run down the parking lot and back, dodging cars as only HIMs can.<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1006\" data-end=\"1009\" \/>\n<h3 data-start=\"1011\" data-end=\"1034\">Mary by Committee<\/h3>\n<ul data-start=\"1035\" data-end=\"1109\">\n<li data-start=\"1035\" data-end=\"1109\">\n<p data-start=\"1037\" data-end=\"1109\">Variety of core from the PAX, highlighted by <strong data-start=\"1082\" data-end=\"1106\">Huck\u2019s Three Merkins<\/strong>. Thanks, I hate it.<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1111\" data-end=\"1114\" \/>\n<h3 data-start=\"1116\" data-end=\"1125\">COT<\/h3>\n<ul>\n<li data-start=\"1126\" data-end=\"1180\">Blind Date&#8217;s surgery<\/li>\n<li data-start=\"1126\" data-end=\"1180\">Pax with babies arriving soon.<\/li>\n<li data-start=\"1126\" data-end=\"1180\">Shootings from the weekend in Michigan and the Carolina coast.<\/li>\n<\/ul>\n<hr data-start=\"1182\" data-end=\"1185\" \/>\n<h3 data-start=\"1116\" data-end=\"1125\">Annoucments<\/h3>\n<ul>\n<li>\n<h2>Bootsie&#8217;s VQ at Flatline Tuesday!<\/h2>\n<\/li>\n<li>RAH soon.<\/li>\n<li>Zima&#8217;s backyard ultra, chime in on date and time suggestions.<\/li>\n<\/ul>\n<hr data-start=\"1182\" data-end=\"1185\" \/>\n<h3 data-start=\"1116\" data-end=\"1125\">NMM:<\/h3>\n<ul>\n<li>Looked like both TSC and Tonka got some EC running work in.<\/li>\n<li>Site Q Crusier kept it going; he runs a fine AO and gives maximum effort<\/li>\n<li>Singing Cowboy with the quick and impressive music identification today. <em>Look in my eyes, what do you see? The Cult of Randy Auuuutry.\u00a0<\/em><\/li>\n<li>Thoughts and prayers for Tonka&#8217;s nicked ruck kit and whatever the thief needed it so badly as to resort to thievery.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Crusier, the keys are somewhere along the track. Thanks for the invite and the opportunity. Great way to start a week.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama All the favorietes. The Thang We make our way down to the shelter by the lower track, cardboard, speaker, and camp light in hand. It went like this: Round 1 5 Walkers 10 Merkins 15 Squats 20 LBCs Lap around the track Round 2 5 Walkers 10 Merkins 15 Squats 20 LBCs 5 Dry [&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":[77],"tags":[],"class_list":["post-25753","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Wobegon","date":"9-29-25","pax":"The Singing Cowboy (WD), Tonka (WB), Crusier, Wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25753","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=25753"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25753\/revisions"}],"predecessor-version":[{"id":25756,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25753\/revisions\/25756"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}