{"id":25897,"date":"2025-10-28T18:08:38","date_gmt":"2025-10-28T22:08:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25897"},"modified":"2025-10-28T18:08:38","modified_gmt":"2025-10-28T22:08:38","slug":"38-special","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/10\/38-special\/","title":{"rendered":"38 Special"},"content":{"rendered":"

Rain threatened, gloom loomed, and five HIM showed up to test the limits of cardiac output and leg function in honor of YHC\u2019s 38th trip around the big ball of fire called \u201csun\u201d.<\/p>\n

THE THANG \u2013 \u201c38 SPECIAL\u201d<\/span><\/h3>\n

Each exercise = 90 seconds.<\/span><\/p>\n

No breaks between; quick transition only.<\/span><\/p>\n

\u2e3b<\/span><\/p>\n

ROUND 1 (Station 1)<\/span><\/p>\n

    \n
  1. Burpees (classic start)<\/span><\/li>\n
  2. WW2s<\/span><\/li>\n
  3. Merkins<\/span><\/li>\n
  4. Sumo Squats<\/span><\/li>\n
  5. Plank Jacks<\/span><\/li>\n
  6. Lunges (alternating)<\/span><\/li>\n
  7. Pull ups <\/span><\/li>\n
  8. Mountain Climbers<\/span><\/li>\n<\/ol>\n

    Transition:<\/span> Bear crawl up to next level (Station 2) – 60s allotted <\/span><\/p>\n

    \u2e3b<\/span><\/p>\n

    ROUND 2 (@ station 2)<\/span><\/p>\n

      \n
    1. Carolina dry docks<\/span><\/li>\n
    2. Burpee pull ups<\/span><\/li>\n
    3. Bonnie Blairs<\/span><\/li>\n
    4. Flutter Kicks<\/span><\/li>\n
    5. Hand-Release Merkins<\/span><\/li>\n
    6. Sumo Jump Squats<\/span><\/li>\n
    7. Burpee pull ups<\/span><\/li>\n
    8. Mike Tysons<\/span><\/li>\n<\/ol>\n

      Transition:<\/span> Broad jump back down to Station 1 – 60s allotted<\/span><\/p>\n

      \u2e3b<\/span><\/p>\n

      ROUND 3 (@Station 1)<\/span><\/p>\n

        \n
      1. Dive bombers <\/span><\/li>\n
      2. Burpees (again \u2014 of course)<\/span><\/li>\n
      3. Merkin toe taps<\/span><\/li>\n
      4. Bonnie Blairs <\/span><\/li>\n
      5. Merkin jacks<\/span><\/li>\n
      6. American hammers<\/span><\/li>\n
      7. Parker Peters<\/span><\/li>\n
      8. Burpees to finish<\/span><\/li>\n<\/ol>\n

        =38 minutes of pain<\/p>\n

        <\/span><\/p>\n

        Then, to finish up, we ended with a little bit of Rubber Ducky\u2018s favorite. YHC treated everybody to an awesome end of the AC\/DC playlist with the classic thunderstruck. We performed mountain climbers throughout the song, except whenever a PAX heard the thunder or thunder struck, a Burpee was performed. Total of 31 to 33 Burpees depending on how fast you were able to do them with repeated thunders.<\/p>\n

        Wrap up<\/h3>\n

        The \u201c38 Special\u201d was a full-on sufferfest \u2014 3 rounds, 8 exercises, 90 seconds each, no rest, because apparently \u201cbirthday\u201d means \u201cpain multiplier.\u201d The PAX bear crawled from Station 1 to Station 2, then broad jumped back again, because why not make gravity part of the workout?<\/p>\n

        Somewhere between the burpee broad jumps and the jump lunges, several PAX began re-evaluating their life choices. Bootsie was last seen muttering something about life insurance rates.<\/p>\n

        Slow Pitch made a heroic pilgrimage all the way from the distant land of Clemmons \u2014 crossing time zones, cornfields, and at least one Bojangles \u2014 just to post for Rollback\u2019s birthday. The man deserves a medal. Or at least a biscuit.<\/p>\n

        We wrapped up with AC\/DC\u2019s \u201cThunderstruck\u201d, where each \u201cThunder\u201d or \u201cThunderstruck\u201d meant a burpee, and mountain climbers filled the gaps. Five minutes later, the garage floor looked like a Slip \u2019N Slide of regret.<\/p>\n

        NMM<\/h3>\n

        Today was a reminder that age may add years but it also adds grit. F3 has been a gift \u2014 not just for the workouts, but for the community that forms when grown men voluntarily crawl on cold pavement before sunrise.<\/p>\n

        Since joining, I\u2019ve been pushed physically and mentally in ways I didn\u2019t expect. More importantly, I\u2019ve found brothers who challenge me, support me, and make me laugh at 5:30 in the morning \u2014 something I once thought was scientifically impossible.<\/p>\n

        F3 has given me purpose, discipline, and friendships that I didn\u2019t think could exist after 30. It\u2019s proof that the best way to celebrate another year of life is to do burpees until you forget how old you are.<\/p>\n

        COT<\/h3>\n

        We circled up, caught our breath (eventually), and shared gratitude \u2014 for the health to move, for the men beside us, and for the gift of sharpening one another through shared suffering.<\/p>\n

        \u201cAs iron sharpens iron, so one man sharpens another.\u201d \u2013 Proverbs 27:17<\/p>\n

        SYITG,<\/p>\n

        \u2013 Rollback<\/p>\n","protected":false},"excerpt":{"rendered":"

        Rain threatened, gloom loomed, and five HIM showed up to test the limits of cardiac output and leg function in honor of YHC\u2019s 38th trip around the big ball of fire called \u201csun\u201d. THE THANG \u2013 \u201c38 SPECIAL\u201d Each exercise = 90 seconds. No breaks between; quick transition only. \u2e3b ROUND 1 (Station 1) Burpees […]<\/p>\n","protected":false},"author":656,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-25897","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Rollback ","date":"10\/28\/25","pax":"Van Gogh, Bootsie, Slow Pitch, Rubber Ducky"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25897","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\/656"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25897"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25897\/revisions"}],"predecessor-version":[{"id":25898,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25897\/revisions\/25898"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25897"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25897"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25897"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}