{"id":26002,"date":"2025-11-14T14:48:07","date_gmt":"2025-11-14T18:48:07","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26002"},"modified":"2025-11-14T23:07:26","modified_gmt":"2025-11-15T03:07:26","slug":"cup-check-or-return-of-the-hurpee","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/11\/cup-check-or-return-of-the-hurpee\/","title":{"rendered":"Cup Check, or Return of the Hurpee"},"content":{"rendered":"<p>Burns took YHC on the \u201cflattest downtown route\u201d pre-workout.\u00a0 More on that to come.\u00a0 When we arrived back, the crowd and excitement were building at Bailey Park.<\/p>\n<p><strong><u>Warmarama <\/u><\/strong><\/p>\n<p>SSHs, Abe Vigodas, Whirlies, Up\/Down Dawgs, Cherry Pies<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Mosey to 5<sup>th<\/sup> street parking deck.\u00a0 YHC had deposited weinkes at opposite ends of the bottom level on the drive in.\u00a0 At bottom of parking lot, complete upper or lower body exercise as the weinke instructs, then run up to the other end of deck and complete ab exercise as instructed.\u00a0 Each time, repeat the previously completed exercise(s) in addition to the new exercise.\u00a0 First exercise x 5 reps and increase by 1 rep and 1 exercise on each successive round.\u00a0 So, the third round would have consisted of 3 exercises, all x 7 reps.<\/p>\n<p>Bottom (Trestle):<\/p>\n<ul>\n<li>Up and Unders on the Trestle x 5<\/li>\n<li>Lt. Blairs (Squat + Jumping Lunges) x 6<\/li>\n<li>Dive Bombers x 7<\/li>\n<li>RDLs (DC) x 8<\/li>\n<li>Apollo Onos (DC) x 9<\/li>\n<li>Carolina Dry Docks x 10<\/li>\n<\/ul>\n<p>Upper:<\/p>\n<ul>\n<li>Flight Attendants x 5<\/li>\n<li>P90X V-Ups x 6<\/li>\n<li>Dying Cockroaches x 7 (DC)<\/li>\n<li>Single-Legged Glute Bridges x 8 (DC)<\/li>\n<li>American Hammer x 9 (DC)<\/li>\n<li>Mutton Crunch x 10 (DC)<\/li>\n<\/ul>\n<p>6:10 \u2013 Mosey home.\u00a0 At the waterfall, time for the cup check.\u00a0 Hurpees (Burpee + 3 x Merkins) x 10, then SSHs until time is called.<\/p>\n<p>Fini.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Backyard Ultra at the Speakeasy (Zima\u2019s backyard) 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 Starfish and\/or Boomerang to move some Christmas <span style=\"text-decoration: line-through\">Crap<\/span> Cheer!<\/li>\n<li>Samaritan Ministries \u2013 next Monday 11\/17. We need 4 pax to join up with Drip and Frostbite.<\/li>\n<li>Lunch bunch is today, back at Bailey Park.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Rollback\u2019s M. See Slack for an update.<\/li>\n<li>Burns\u2019s MiL with leukemia. First treatment of chemo was considered a success, but work still ahead (thus prayers needed).<\/li>\n<li>Local food banks are empty. Be a HIM and throw a couple of cans of food in your cart &amp; stop at one of the local pantries \/ lockers.<\/li>\n<li>Celebration of Frostbite\u2019s and M\u2019s 5<sup>th<\/sup> anniversary and Starfish\u2019s M\u2019s 60<sup>th<\/sup> Think about that for a second.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Our FNG, Jon Bolin, grew up in Colombia and attended Piedmont Christian \/ Carolina University where he played soccer and befriended Chomper, a \u201crunner\u201d. He has served as a missionary in Moldova.\u00a0 He has three girls who play basketball &amp; soccer.\u00a0 He\u2019s a member at Salem Pres and was EHed by Gilligan and Frostbite.\u00a0 Names \/ themes tossed around were wives of Colombian drug lords, Bond villains from Moldova, Abraham Lincoln (due to facial hair pattern), and Daniel Day Lewis.\u00a0 DDL led us to Mohican, which, as Starfish proclaimed, is a \u201cbadass name\u201d.\u00a0 Welcome, Mohican!\u00a0 Dude did not seem fazed in the least by the prescribed plan.<\/li>\n<li>As mentioned at the top, Burns somehow Lucied YHC into being Charlie Brown again and getting up to run the \u201cflattest route downtown.\u201d I can think of 16 other routes that are flatter, but that\u2019s not the main point here.\u00a0 The big deal is that, as we are coming up 4<sup>th<\/sup> street between Broad and Marshall, Burns relays a story about the worst first date he\u2019s ever heard of (possible urban legend).\u00a0 Summary:\u00a0 Dude asks girl out.\u00a0 Girl says yes.\u00a0 Then dude says come over to my place and we\u2019ll do frozen pizza.\u00a0 Dude puts frozen pizza in the oven and sits down to watch TV.\u00a0 Girl is just\u2026there.\u00a0 Oven alarm goes off.\u00a0 Dude stands up and says, \u201cThis is the part I hate the most.\u201d\u00a0 Then dude reaches into the oven and pulls pizza out barehanded.\u00a0 Burns compared that story to how he feels whenever he gets on 4<sup>th<\/sup>\u00a0 \u201cThis is the part I hate the most.\u201d<\/li>\n<li>Strong work all around. Starfish and Lamb Chop paced us today.\u00a0 Starfish is recorded on the COT as saying, \u201cT-claps, great beatdown.\u00a0 Except for that last thing.\u201d\u00a0 And that was the point.<\/li>\n<li>The waterfall at Bailey Park came on while we were in the parking deck. YHC saw that many of the pax were moving their mouths when YHC called for the Hurpees, but couldn\u2019t hear them.\u00a0 We\u2019ll assume that it was all flattering.<\/li>\n<li>Drip was our resident medical professional today and all medical issues were to be forwarded to him. Ironically, the only injury sustained was YHC banging his head on the trestle while doing up and unders.<\/li>\n<li>Bevo neglected to do the SSHs and then ran off when we commenced Abe Vigodas. What did I say?\u00a0 His MC throughout was strong.<\/li>\n<li>Great to see K-Ville pax Gilligan out in the Dash. The regional dialect of exercises, e.g. \u201cMutton crunch\u201d, was obviously disorienting for him, but he crushed the workout.<\/li>\n<li>Slowpitch and Tammy were also destroyers of the weinke. Might need to page VG, Zima, or the hurpee creator himself, Huckleberry, to crack those guys.<\/li>\n<li>Zesty: \u201cWhere Schlitz?!\u00a0 I came for the laughs!\u201d\u00a0 Not really, fake news.\u00a0 Zesty went beast mode without the distractions of our 2<sup>nd<\/sup> F Q..\n<ul>\n<li>Speaking of: Schlitz is a beast. He ran into OGs from Debean.\u00a0 Palin gave him a ride back to Bailey Park where he taunted the non-runners.<\/li>\n<\/ul>\n<\/li>\n<li>Sadly, Spicoli didn\u2019t make it. Being the honorable Q and pax that he is, he requested the burpee penalty from Slackbot.\u00a0 Alas, the response was 90 reps.\u00a0 \u00a0 I\u2019ll drop off the keys later since you\u2019ll be busy with those.<\/li>\n<\/ul>\n<p>Great job, all.\u00a0 Have a great weekend.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Burns took YHC on the \u201cflattest downtown route\u201d pre-workout.\u00a0 More on that to come.\u00a0 When we arrived back, the crowd and excitement were building at Bailey Park. Warmarama SSHs, Abe Vigodas, Whirlies, Up\/Down Dawgs, Cherry Pies The Thang: Mosey to 5th street parking deck.\u00a0 YHC had deposited weinkes at opposite ends of the bottom level [&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":[91],"tags":[],"class_list":["post-26002","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"","date":"11.14.25","pax":"Zesty, Slowpitch, Wobegon, Tammy, Burns (EC), Mohican (fng Jon Bolin), Starfish, Frostbite, Bevo, Gilligan, Lamb Chop, Drip, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26002","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=26002"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26002\/revisions"}],"predecessor-version":[{"id":26003,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26002\/revisions\/26003"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26002"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26002"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26002"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}