{"id":25982,"date":"2025-11-13T21:08:55","date_gmt":"2025-11-14T01:08:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25982"},"modified":"2025-11-13T21:08:55","modified_gmt":"2025-11-14T01:08:55","slug":"20x25v9-on-the-twin-city-trail","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/11\/20x25v9-on-the-twin-city-trail\/","title":{"rendered":"20x25v9 on the Twin City Trail"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Back in September, the Twin City Trail opened up, connecting the strollway to, to Brookstown, to the stadium and back. Kind of. So YHC wanted to explore! YHC went on an EC run to verify the route, where Dr. Toot could be heard cat calling me.<\/span><\/p>\n<p><b><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-25983 size-large\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/TheMacy2_route-1024x507.png\" alt=\"\" width=\"1024\" height=\"507\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/TheMacy2_route-1024x507.png 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/TheMacy2_route-300x148.png 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/TheMacy2_route-768x380.png 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/TheMacy2_route-1536x760.png 1536w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/TheMacy2_route-2048x1013.png 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/>Warm-o-rama\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mission Statement \/ Core Principles!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Run to the new bridge<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 stops along the strollway, heading up to the stadium and back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First section Bear Crawl on the new bridge (visual inspection)<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">SSH x 25 before starting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Derkins x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Sit Ups x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bootstrap Squats x 25<\/span><\/li>\n<\/ol>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Second section, mosey down Brookstown to new greenway next to 421<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Left Leg Lunge x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Right Leg Lunge x 25<\/span><\/li>\n<\/ol>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Third section, Bear Crawl up the lonnnnng greenway hill<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Sit Ups x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Derkins x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bootstrap Squats x 25<\/span><\/li>\n<\/ol>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Visit the Protest bridge<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Monkey Humpers x 25<\/span><\/li>\n<\/ol>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey around Stadium<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Derkins x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Sit Ups x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bootstrap Squats x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Left Leg Lunge x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Right Leg Lunge x 25<\/span><\/li>\n<\/ol>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey down First Street<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Derkins x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Sit Ups x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bootstrap Squats x 25<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Monkey Humpers<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">American Hammers x 25<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC remembers the PAX enjoying the new bridge and strollway, and then that joy slowly fading as the 20&#215;25 theme weighed down on them and turned into pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The bear crawls were lonnnng, and YHC remembers being impressed by the guys effort!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It&#8217;s never too late to post a BB! But because it&#8217;s been 2 months since this workout, YHC can&#8217;t remember the MC. To make up for it, YHC created some AI art to make up for the lost MC.\u00a0<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-25984 size-full\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/VG_BearTrail.png\" alt=\"\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/VG_BearTrail.png 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/VG_BearTrail-300x300.png 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/VG_BearTrail-150x150.png 150w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/VG_BearTrail-768x768.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Back in September, the Twin City Trail opened up, connecting the strollway to, to Brookstown, to the stadium and back. Kind of. So YHC wanted to explore! YHC went on an EC run to verify the route, where Dr. Toot could be heard cat calling me. Warm-o-rama\u00a0 Mission Statement \/ Core Principles! Run to the [&hellip;]<\/p>\n","protected":false},"author":42,"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-25982","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Van Gogh","date":"09\/09\/2025","pax":"@Crash, @Zima, @Lamb Chop, @Rubber Ducky, @Bootsie (WB), @dr. toot (WD), @van.gogh (QIC)<br \/>\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25982","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25982"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25982\/revisions"}],"predecessor-version":[{"id":25989,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25982\/revisions\/25989"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25982"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25982"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25982"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}