{"id":26096,"date":"2025-12-04T21:54:21","date_gmt":"2025-12-05T01:54:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26096"},"modified":"2025-12-04T21:54:21","modified_gmt":"2025-12-05T01:54:21","slug":"a-mighty-wind","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/12\/a-mighty-wind\/","title":{"rendered":"A Mighty Wind"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<p>Mission Statement \/ 5 Core Principles<\/p>\n<p>Normal time wasters<\/p>\n<p><strong>The Thang<\/strong><\/p>\n<p>In honor of Dr. Toot, 4 stations of x11 reps but since it is December the 4<sup>th<\/sup>, need to add one rep of burpees so all the numbers align. Mosey to each one and do x11 + x1. When get to first station start over and add second exercise x11 + x1 burpee.<\/p>\n<p>Station 1 rock pile<\/p>\n<ul>\n<li>Curls x11, burpees x1<\/li>\n<li>Skull Crushers x11, burpees x1<\/li>\n<li>OH Press x11, burpees x1<\/li>\n<li>Bus Drivers x11, burpees x1<\/li>\n<li>Rockees x11, burpees x1<\/li>\n<\/ul>\n<p>Station 2 benches<\/p>\n<ul>\n<li>Dips x11, burpees x1<\/li>\n<li>Derkins x11, burpees x1<\/li>\n<li>Irkin x11, burpees x1<\/li>\n<li>Bulgarian Squat (dc) x11, burpees x1<\/li>\n<li>Abyss Merkin x11, burpees x1<\/li>\n<\/ul>\n<p>Station 3 bars<\/p>\n<ul>\n<li>Pull ups x11, burpees x1<\/li>\n<li>Turkish get up x11, burpees x1<\/li>\n<li>Balls to walls push ups x11, burpees x1<\/li>\n<li>Mexican jumping bean pull ups x11, burpees x1<\/li>\n<li>Burp ups x11, burpees x1<\/li>\n<\/ul>\n<p>Station 4 grassy knoll<\/p>\n<ul>\n<li>LBCs x11, burpees x1<\/li>\n<li>Freddy Mercs x11, burpees x1<\/li>\n<li>Low flutters x11, burpees x1<\/li>\n<li>Box cutters x11, burpees x1<\/li>\n<li>Low Dolly x11, burpees x1<\/li>\n<\/ul>\n<p>We finished 4 rounds before it was time.<\/p>\n<p>With the wind at our backs and all the gust-o we brought from our warm vehicles, these 8 elite HIMs breezed through 4 rounds of this cyclone of a beatdown.<\/p>\n<p><strong>Mary<\/strong><\/p>\n<p>None<\/p>\n<p><strong>CoT<\/strong><\/p>\n<ul>\n<li>F3 Christmas party 12\/12<\/li>\n<li>Check Slack for Q1 Village Idiocy challenge<\/li>\n<li>Ziffel is Q at Alcatraz for Polish Christmas beatdown<\/li>\n<li>Congrats to Zephyr taking over as Site Q at WIB<\/li>\n<li>Transcripts father in hospice<\/li>\n<li>Subfloor\u2019s mother in law fell and broke neck, moving to rehab center<\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Rollback said Turkish Get Ups could just be called regular how you get ups.<\/li>\n<li>We were all shocked\/surprised what Dr. Toot pulled out of his tights in CoT, but Zephyr seemed to be excited.<\/li>\n<li>Frostbite lost some appendages on the Mexican Jumping Bean Pull ups. I think it was due to ICE in the area.<\/li>\n<li>Wahoo and Crash mentioned how the grass was like little pins on their back. That was on the house.<\/li>\n<li>I think Cruiser, Zephyr and Rollback were in the lead, but YHC was somehow always able to catch up on the pull ups.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Warm-O-Rama Mission Statement \/ 5 Core Principles Normal time wasters The Thang In honor of Dr. Toot, 4 stations of x11 reps but since it is December the 4th, need to add one rep of burpees so all the numbers align. Mosey to each one and do x11 + x1. When get to first [&hellip;]<\/p>\n","protected":false},"author":609,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-26096","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Subfloor","date":"12\/4\/2025","pax":"Dr. Toot (WD), Frostbite (WB), Cruiser, Zephyr, Wahoo, Crash, Rollback, Subfloor (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26096","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\/609"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26096"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26096\/revisions"}],"predecessor-version":[{"id":26098,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26096\/revisions\/26098"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}