{"id":26082,"date":"2025-12-01T10:03:26","date_gmt":"2025-12-01T14:03:26","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26082"},"modified":"2025-12-01T10:03:26","modified_gmt":"2025-12-01T14:03:26","slug":"hateful-7-a-real-back-blast","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/12\/hateful-7-a-real-back-blast\/","title":{"rendered":"Hateful 7 &#8211; A Real &#8220;Back-Blast&#8221;"},"content":{"rendered":"<p>Freezing cold morning at The Iron Throne.\u00a0 I got the call from Tammy to Q and you know the Duck has a hard time turning down that opportunity especially since I was the former site Q.\u00a0 I had put up a magnesium lock to secure the coupons and so that it would not freeze.\u00a0 Coming off a birthday, son\u2019s birthday and Thanksgiving weekend, I knew some sweat and expenditure of effort would be required.\u00a0 I wanted to do something simple, but not easy.\u00a0 But I also wanted to get in some running to get blood moving.\u00a0 Here is how that went.<\/p>\n<p>Warmup<\/p>\n<ul>\n<li>SSH<\/li>\n<li>Abe<\/li>\n<li>Whirly<\/li>\n<li>Michael Phelps<\/li>\n<\/ul>\n<p>The Thang<\/p>\n<p>Each exercise with 20 reps then one loop around the track.\u00a0 Upon return, 5 \u2013 burpees then repeat as many loops as possible.<\/p>\n<p>Exercises:<\/p>\n<ul>\n<li>Swings (KB Style)<\/li>\n<li>Curls<\/li>\n<li>Squats<\/li>\n<li>Deadlifts<\/li>\n<li>Overhead Press<\/li>\n<li>Run the Loop<\/li>\n<li>5 Burpees<\/li>\n<\/ul>\n<p>This started out with some good ribbing at my playlist.\u00a0 This was of course EDM recycled from TRQ that had a mix of songs from the 60\u2019s, 70\u2019s, 80\u2019s, and early 2000\u2019s.\u00a0 Mumble-chatter was strong the first 2 rounds.\u00a0\u00a0 Then the silence came and it became real.\u00a0 VG, Rollback and Lamb Chop led the group with 6 loops. The rest of us got 5 loops.\u00a0 Some, including YHC had to modify the last two rounds of deadlifts for bent over rows.\u00a0 This was a true \u201cBack Blaster).<\/p>\n<p>We put up the coupons and went back to launch for Mary.\u00a0 For Mary, YHC wanted to do something a little different.\u00a0 We started with the usual:<\/p>\n<ul>\n<li>Low Flutter<\/li>\n<li>Muttons<\/li>\n<li>Alabama Prom Dates<\/li>\n<\/ul>\n<p>Then YHC decided we needed some back stretching.\u00a0 We had a mix of \u201cCat Arch\u201d, \u201cDown\/Up Dog\u201d, \u201cAll 4 Reach Through\u201d, Mutton Hip Stretch, and Leg Crossovers for the finish.\u00a0 I felt much better being able to loosen up post workout.<\/p>\n<p>NMM<\/p>\n<ul>\n<li>VG went to Lesbia and got a new car (Subaru Outback). YHC too has been there, and they are fantastic cars.\u00a0 The M has one and I had one when I first moved here.<\/li>\n<li>Lamb Chop finally got a little sleep this weekend. It showed because I was following him the whole time.<\/li>\n<li>Drip and Palin were both neck and neck on the mumble chatter.<\/li>\n<li>VG and Rollback were heads down focused the whole time. Very strong work.<\/li>\n<li>Tammy and I hung pretty close. He is doing a great job as the site Q and staying on top of things.<\/li>\n<\/ul>\n<p>Announcements<\/p>\n<ul>\n<li>Samaritans Ministries need volunteers<\/li>\n<li>No Happy Hour and a Half this week due to Christmas Party<\/li>\n<li>Christmas party next Friday 12.12.2025 \u2013 Go ahead and line up sitters because there will probably be Shenanigans during and after with the concert.<\/li>\n<\/ul>\n<p>Thanks again for letting the Duck lead Tammy.\u00a0 Keys are by the dumpster inside the third block from the wall.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Duck Out!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Freezing cold morning at The Iron Throne.\u00a0 I got the call from Tammy to Q and you know the Duck has a hard time turning down that opportunity especially since I was the former site Q.\u00a0 I had put up a magnesium lock to secure the coupons and so that it would not freeze.\u00a0 Coming [&hellip;]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,145,1],"tags":[],"class_list":["post-26082","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-iron-throne","category-uncategorized"],"acf":{"q":"Rubber Ducky","date":"12.1.2025","pax":"Rubber Ducky, Rollback, Van Gogh, Tammy, Palin, Lamb Chop, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26082","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26082"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26082\/revisions"}],"predecessor-version":[{"id":26083,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26082\/revisions\/26083"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26082"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26082"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26082"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}