{"id":26036,"date":"2025-11-19T14:47:41","date_gmt":"2025-11-19T18:47:41","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26036"},"modified":"2025-11-19T14:47:41","modified_gmt":"2025-11-19T18:47:41","slug":"one-day-special-0-down-double-backblast","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/11\/one-day-special-0-down-double-backblast\/","title":{"rendered":"One-Day Special, 0% Down, Double-BackBlast"},"content":{"rendered":"<p>This was not planned, unlike those weeks when Zima likes to take as many as is alienly possible.\u00a0 YHC was incredulous when Frostbite texted on Sunday, \u201cYou have a double-down Q on Tuesday.\u201d\u00a0 SMH.\u00a0 A quick look at the Google calendar confirmed the Nantan\u2019s words.\u00a0 What in the world?!\u00a0 Who\u2019s in charge here?<\/p>\n<p>&nbsp;<\/p>\n<p><strong><u>Redline Pax:<\/u><\/strong> \u00a0Interference, Chomper, Wooly Bugger, Balco, Winklevoss, Resistor (EC-something), Doublewide, Tax Break, Hitman, Greenspan<\/p>\n<p><strong><u>Redline Warmarama <\/u><\/strong><\/p>\n<p>Lap around the park.\u00a0 Halt at bottom of Brookstown.<\/p>\n<p><strong><u>Redline Thang:<\/u><\/strong><\/p>\n<p>Suicide up Brookstown:<\/p>\n<ul>\n<li>Run up to Carolina, back down to West End;<\/li>\n<li>Run up to Jersey, back down to West End;<\/li>\n<li>Run up to 4<sup>th<\/sup> Street, back down to West End;<\/li>\n<li>Mosey to the track.<\/li>\n<\/ul>\n<p>At the track:<\/p>\n<ul>\n<li>200m sprint, 200m recovery;<\/li>\n<li>400m sprint, 200m recovery;<\/li>\n<li>800m sprint, 200m recovery;<\/li>\n<li>Repeato the track portion until time is called.<\/li>\n<\/ul>\n<p><strong><u>Redline 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>Thanksgiving Convergence at Speas, Green Acres on Q.<\/li>\n<li>Christmas Party on 12\/12. See Frostbite.\u00a0 There wil be a bar and a band.\u00a0 The bar is free (to stand at, not to drink at); the band proceeds go to Samaritan\u2019s Ministry.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><u>Redline Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Rollback and M just returned from her shoulder treatment in Minnesota.<\/li>\n<li>Burns\u2019s MiL with leukemia. Good<\/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.<\/li>\n<\/ul>\n<p><strong><u>Redline NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Wink was impressed with the succinct and clear instructions given at the bottom of Brookstown.<\/li>\n<li>Tax Break left us all in the dust. Apparently, he only comes to Greenspan Qs.\u00a0 He was informed that better value is out there to be had.<\/li>\n<li>Brookstown is really long.<\/li>\n<li>Chomper and Hit Man are vying for the Mr. Consistent award.<\/li>\n<li>Resistor did his jump rope pre-run routine. He did not approve of YHC stretching on the cold concrete.<\/li>\n<li>Wooly Bugger approved of the plan.<\/li>\n<li>Interference made a surprise appearance on a Tuesday and paced Tax Break up Brookstown.<\/li>\n<li>Balco was slightly triggered by YHC\u2019s prayer that we continue accelerating and not letting up coming out of turn 3.<\/li>\n<li>Doublewide is YHC\u2019s running daddy.<\/li>\n<li>Everyone got through 1+ cycles of the track routine. Tax Break may have finished 3.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><u>Highlife Pax:<\/u><\/strong>\u00a0 Spicoli, Frostbite, Mutton, Rose, Greenspan<\/p>\n<p><strong><u>Highlife Warmarama<\/u><\/strong>:\u00a0 SSHs, Hammy Stretches, Up\/Down Dawgs with Calf Stretches, Abe Vigodas, Cherry Pies (\u201cWhen is the workout going to start?!?!\u201d -Frostbite)<\/p>\n<p><strong><u>Highlife Thang<\/u>:\u00a0 <\/strong>Mosey to covered, lit area of Moore Elementary.\u00a0 Flip the weinke and find\u2026week 0 of the 2020 Iron Pax Challenge!<\/p>\n<ul>\n<li>Air Squats x 50<\/li>\n<li>WW2s x 40<\/li>\n<li>Merkins x 30<\/li>\n<li>Bonnie Blairs x 20 (SC)<\/li>\n<li>Burpees x 10<\/li>\n<li>Run a ~200m lap<\/li>\n<li>Repeato until instructed otherwise<\/li>\n<\/ul>\n<p>Mosey to AARP area for 7ish minutes of Mary:<\/p>\n<ul>\n<li>Cobra Crunches<\/li>\n<li>One-Legged Glute Bridges<\/li>\n<li>Mid-wife Crunches<\/li>\n<li>Penguin Crunch<\/li>\n<li>SSHs<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Rollback and M just returned from her shoulder treatment in Minnesota.<\/li>\n<li>Burns\u2019s MiL with leukemia.<\/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.<\/li>\n<li>Mutton\u2019s workforce.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>No double-down takers from Redline. Thought we might have gotten Chomper to bite.<\/li>\n<li>Having been injured during this year\u2019s IPC festivities, YHC is looking to make up for lost time. This workout from 2020 Week 0 was memorable and didn\u2019t require any blocks.\u00a0 \u00a0 https:\/\/www.youtube.com\/playlist?list=PLh1WYbcWVqd16j89MePfO06x4W3jBMZbZ<\/li>\n<li>Frostbite gave YHC the heads up about his plans for Wednesday\u2019s Conspiracy (now in the past). YHC took that knowledge and tried to modify the HL workout to discourage Frostbite\u2019s plans.\u00a0 No dice.<\/li>\n<li>Mutton has been working a lot, and it was good to see him out on a Tuesday night.<\/li>\n<li>We missed Hot Dish, who, Rose conveyed, was rehabbing a hurt shoulder. Prayers for healing there.\u00a0 Rose was nonplussed throughout the workout but bolted for the Miller Park outhouse as soon as CoT was dismissed.<\/li>\n<li>Spicoli led the way throughout. He\u2019s a magnetic guy, and YHC had a hard time not moving towards him during the absurdly long cycle of WW2s.\u00a0 Seems like a personal problem (for YHC).<\/li>\n<\/ul>\n<p>YHC loves everything about High Life.\u00a0 Location, timing, and the pax there.\u00a0 Baseball, work, family, and other commitments have kept YHC away for much of the fall, but it was good to get back out with the nighttime boys.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This was not planned, unlike those weeks when Zima likes to take as many as is alienly possible.\u00a0 YHC was incredulous when Frostbite texted on Sunday, \u201cYou have a double-down Q on Tuesday.\u201d\u00a0 SMH.\u00a0 A quick look at the Google calendar confirmed the Nantan\u2019s words.\u00a0 What in the world?!\u00a0 Who\u2019s in charge here? &nbsp; Redline [&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":[184,78],"tags":[],"class_list":["post-26036","post","type-post","status-publish","format-standard","hentry","category-highlife","category-redline"],"acf":{"q":"","date":"11.18.25","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26036","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=26036"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26036\/revisions"}],"predecessor-version":[{"id":26037,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26036\/revisions\/26037"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26036"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26036"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26036"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}