{"id":25993,"date":"2025-11-13T21:09:19","date_gmt":"2025-11-14T01:09:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25993"},"modified":"2025-11-13T21:09:19","modified_gmt":"2025-11-14T01:09:19","slug":"pull-up-the-tower","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/11\/pull-up-the-tower\/","title":{"rendered":"Pull Up The Tower"},"content":{"rendered":"<p>YHC loves pull ups. YHC loves keeping things simple. YHC loves running up hills. YHC loves only having 4 or fewer exercises&#8230;. lets incorporate all of these things!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-25994\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/VG_UA_Train_Pullups-1.png\" alt=\"\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/VG_UA_Train_Pullups-1.png 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/VG_UA_Train_Pullups-1-300x300.png 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/VG_UA_Train_Pullups-1-150x150.png 150w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/VG_UA_Train_Pullups-1-768x768.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><b>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;\">SSH x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to Train Tracks<\/span><\/li>\n<\/ul>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cThe Tower\u201d<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">10 pull ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Each round, progressively run further up the deck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Once to the top, do 10 American Hammers. On the way down do:<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">10 HR Merkins on track side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">10 Bootstrap Squats on other side<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Each round proceed further up.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut punch<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">For the final return, do 10 x level reps of respective exercise.<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">50 on level 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">40 on level 4<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">30 on level 3<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">20 on level 2<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">10 on level 1<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">American Hamers x 20 IC<\/li>\n<li aria-level=\"1\">Plank til time<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Fin!<\/p>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The PAX thoroughly enjoyed this one, and so did YHC.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">TONS of pull ups. Lots up parking deck running, and LOTS of reps!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep it simple, yet effective men. In fact, YHC simplified the original plan, we were going to increase reps on the way up\u2026 and that felt like too much in the moment. Glad YHC changed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zesty, Tammy, and Drip hung together, likely saying bad things about YHC.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rollback, Zima, and YHC hung together, all saying bad things about YHC.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">We took a brief pause to regroup all together for the very last round.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No one liked the nut punch round.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">All men performed admirably, and YHC appreciated their posting!<\/span><\/li>\n<\/ul>\n<p>Well done, men! Spicoli, YHC through the keys off the top of the parking deck to see how far they could go. Probably went a quarter mile.<\/p>\n<p>VG<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-25995\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/VG_UA_Backblast-1.png\" alt=\"\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/VG_UA_Backblast-1.png 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/VG_UA_Backblast-1-300x300.png 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/VG_UA_Backblast-1-150x150.png 150w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/11\/VG_UA_Backblast-1-768x768.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC loves pull ups. YHC loves keeping things simple. YHC loves running up hills. YHC loves only having 4 or fewer exercises&#8230;. lets incorporate all of these things! Warm-o-rama\u00a0 Mission Statement \/ Core Principles! SSH x 10 IC Mosey to Train Tracks The Thang \u201cThe Tower\u201d 10 pull ups Each round, progressively run further up [&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":[91],"tags":[],"class_list":["post-25993","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Van Gogh","date":"10\/10\/2025","pax":"@Zima, @Rollback, @Tammy, @Zesty (WB), @Drip (WD), @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25993","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=25993"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25993\/revisions"}],"predecessor-version":[{"id":25996,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25993\/revisions\/25996"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25993"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25993"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25993"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}