{"id":25947,"date":"2025-11-10T16:02:52","date_gmt":"2025-11-10T20:02:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25947"},"modified":"2025-11-10T16:02:52","modified_gmt":"2025-11-10T20:02:52","slug":"starry-morning","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/11\/starry-morning\/","title":{"rendered":"Starry Morning"},"content":{"rendered":"<p>Clear skies following the overnight storms greeted the F3 idiots in Clemmons this morning.<\/p>\n<p><strong><u>Warmarama <\/u><\/strong><\/p>\n<p>Abe Vigodas, Whirlies, Up\/Down Dawgs (cardiac arrest on the iWatch), Cherry Pies<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Mosey to shelter and move tables around.\u00a0 The M taught me a new exercise from her Burn Bootcamp class.\u00a0 With hands on a table, jump straight up.\u00a0 After you land, jump up again, split your legs, and land with legs back together.\u00a0 All pax perform 100 (single-count, except for Boomerang) OYO.\u00a0 This got the heart rate up (and surprisingly started to burn the shoulders too).<\/p>\n<p>Then mosey to the parking lot beside the soccer field \/ track.\u00a0 Several cones and pieces of Weinke littered the lot.<\/p>\n<p>Parking Lot Part 1:<\/p>\n<ul>\n<li>Weinkes at each cone \/ light along the parking lot included:\n<ul>\n<li>Merkins x 10<\/li>\n<li>Jump Squats x 20<\/li>\n<li>Flight Attendants x 30<\/li>\n<li>SSHs x 40<\/li>\n<\/ul>\n<\/li>\n<li>Orders were:\n<ul>\n<li>Run forward to first cone, perform merkins x 10. Run backward to start.<\/li>\n<li>Run forward to first cone, perform merkins x 10. Run forward to second cone, perform jump squats x 20.\u00a0 Run backwards to first cone, perform merkins x 10.\u00a0 Run backwards to start.<\/li>\n<li>Run forward to first cone, perform merkins x 10. Run forward to second cone, perform jump squats x 20.\u00a0 Run forward to third cone, perform flight attendants x 30.\u00a0 Run backwards to second cone, perform jump squats x 20.\u00a0 Run backwards to first cone, perform merkins x 10.\u00a0 Run backwards to start.<\/li>\n<li>Run forward to first cone, perform merkins x 10. Run forward to second cone, perform jump squats x 20.\u00a0 Run forward to third cone, perform flight attendants x 30.\u00a0 Run forwards to fourth cone, perform SSHs x 40.\u00a0 Run backwards to third cone, perform flight attendants x 30.\u00a0 Run backwards to second cone, perform jump squats x 20.\u00a0 Run backwards to first cone, perform merkins x 10.\u00a0 Run backwards to start.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Parking Lot Part 2:<\/p>\n<ul>\n<li>Weinkes placed in a triangle with the first point being the end of the parking lot and the other legs being approximately where cone one in part one was located, across the parking lot from one another. Perform 10 reps of one exercise at each cone.\u00a0 Three rounds total.\n<ul>\n<li>Cone 1: Plank Jacks, Mountain Climbers, ISTs<\/li>\n<li>Cone 2: Lunges, Bonnie Blairs, Lt. Dans<\/li>\n<li>Cone 3: Merkins, CDDs, Dive Bombers<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Back to the covered area for 7 layers of dip.\u00a0 Seven rounds of dips x 10, interspersed with:<\/p>\n<ul>\n<li>R-L Step-Ups<\/li>\n<li>L-L Step-Ups<\/li>\n<li>Squatty Potty Electric Chairs<\/li>\n<li>Elevated Glute Bridges<\/li>\n<li>Derkins<\/li>\n<li>Erkins<\/li>\n<\/ul>\n<p>Home for 3 minutes of Mary:<\/p>\n<ul>\n<li>Cobra Crunch<\/li>\n<li>Jane Fondas<\/li>\n<li>P90X V-Ups<\/li>\n<\/ul>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Backyard Ultra at the Speakeasy will be November 23<sup>rd<\/sup>! Come run 1 lap, 5 laps, 0 laps.\u00a0 Great way to pre-burn your Thanksgiving calories.<\/li>\n<li>GreenNest is Saturday. See Boomerang to move some Christmas <span style=\"text-decoration: line-through\">Crap<\/span> Cheer!<\/li>\n<li>Slowpitch\u2019s VQ is at VI in 2 weeks. Starfish has Q next week.<\/li>\n<li>Parliament shovel flag is changing hands.<\/li>\n<li>Samaritan Ministries \u2013 next Monday 11\/17.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Rollback and M returning from her shoulder treatment in Minnesota.<\/li>\n<li>Burns\u2019s MiL with leukemia.<\/li>\n<li>TSC\u2019s family.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<p>Good to know:<\/p>\n<ul>\n<li>TSC is now using emojis to indicate invitations to do EC runs, no words.<\/li>\n<li>Boomerang liked the table dancing so much that he did double the requested reps.<\/li>\n<li>The leg station of the triangle should have concluded with Lt. Blairs (Squat + Jumping Lunge).<\/li>\n<li>Slowpitch is a beast and has already gotten his namarama trademark move down pat.<\/li>\n<li>Wahoo made it out despite being up half the night with his 2.0. Dude hasn\u2019t lost a step.<\/li>\n<li>Starfish, rightfully so, complained about the music being left at one end of the parking lot and not being audible for the majority of our time together.<\/li>\n<li>Huckleberry claimed to have been looking for us for \u00be of the workout\u2026inside the Y. Probably not the guy you want with you on a trek through the woods of Appalachia.<\/li>\n<li>Zephyr takes whatever a Q throws out, swishes it around, and spits it back in your face. He\u2019s on another level.<\/li>\n<\/ul>\n<p>Cruiser, we missed you.\u00a0 Starfish absconded with the keys.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Clear skies following the overnight storms greeted the F3 idiots in Clemmons this morning. Warmarama Abe Vigodas, Whirlies, Up\/Down Dawgs (cardiac arrest on the iWatch), Cherry Pies The Thang: Mosey to shelter and move tables around.\u00a0 The M taught me a new exercise from her Burn Bootcamp class.\u00a0 With hands on a table, jump straight [&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":[77],"tags":[],"class_list":["post-25947","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"","date":"11.10.25","pax":"Wahoo (kotters!), Boomerang, The Singing Cowboy (EC), Zephyr, Starfish, Huckleberry (for 7 minutes), Slowpitch, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25947","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=25947"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25947\/revisions"}],"predecessor-version":[{"id":25948,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25947\/revisions\/25948"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25947"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25947"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25947"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}