{"id":26129,"date":"2025-12-12T09:29:32","date_gmt":"2025-12-12T13:29:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26129"},"modified":"2025-12-12T09:31:27","modified_gmt":"2025-12-12T13:31:27","slug":"burnsy-claus","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/12\/burnsy-claus\/","title":{"rendered":"Burnsy Claus: Naughty or Nice Edition"},"content":{"rendered":"

YHC likes a themed workout. YHC likes Christmas. YHC likes referring to himself as “Burnsy Claus.” And YHC wanted to do something a little different than the traditional “12 Days” workout I’ve done in the past (here<\/a>, here<\/a>, and here<\/a>). So I made a list, checked it twice, and showed up to Urban Assault to find out who was naughty and who was nice!<\/p>\n

Last night I cut up some cardboard and made 10 “nice” tokens and 10 “naughty” tokens that would get distributed at different locales around town, always to be collected again. The recipients of the “nice” tokens would be given a standard exercise set while those who get the “naughty” ones would have to accomplish something demonstrably more difficult (but not deadly). As the pax rolled in close to or just after 0530, I distributed the first tokens while introducing my alter-ego, Santa hat and all. For WoR, the nice-listers did SSH, Whirlies, Imperial Walkers, and Michael Phelps all x10IC while the naughty-listers had a warm-up lap around the park. Then the real fun began. At each new place, Santa passed out (and then collected) the tokens and called the exercises, to wit:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n
\n
Location\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Nice\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Naughty<\/span><\/h5>\n<\/th>\n<\/tr>\n<\/thead>\n
Mosey to Patterson & 4th Street (SW corner of Bailey Park)\u00a0<\/span><\/td>\nAlternate between 10 merkins and 10 WWIIs for the duration<\/span><\/td>\n3 hill sprints up to the railroad tracks<\/span><\/td>\n<\/tr>\n
Mosey to the coal pit<\/span><\/td>\nWall Sit for the duration<\/span><\/td>\n20 burpees<\/span><\/td>\n<\/tr>\n
Mosey to the other side of the coal pit<\/span><\/td>\n3x Stair Climb w\/5 start jumps at the top<\/span><\/td>\nElectric Chair for the duration<\/span><\/td>\n<\/tr>\n
Mosey to the parking deck<\/span><\/td>\nAlternate between 10 hanging leg raises and 10 Carolina Dry Docks for the duration<\/span><\/td>\nBear crawl to the end of the deck and back<\/span><\/td>\n<\/tr>\n
Mosey to the corner of 4th & Vine (SE corner of Bailey Park)<\/span><\/td>\nAlternate between 10 diamond merkins and 10 crunchy frogs for the duration<\/span><\/td>\n3 hill sprints to the crosswalk & back<\/span><\/td>\n<\/tr>\n
Mosey to the courtyard outside Wake Biomed<\/span><\/td>\nDecline plank for the duration<\/span><\/td>\n20 burpees<\/span><\/td>\n<\/tr>\n
Mosey to the amphitheater<\/span><\/td>\n3x 10 dips and 10 box jumps<\/span><\/td>\nElectric Chair for the duration<\/span><\/td>\n<\/tr>\n
Mosey to the launch<\/span><\/td>\nAlternate between 10 American Hammers and 10 mountain climbers for the duration<\/span><\/td>\nBear crawl the Patterson\/4th corner and back<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

We wrapped up with 6 minutes left for Mary, which we did by committee. Heels to Heaven, Mutton Crunch, Box Cutter, Low Flutter, Merkins, American Hammers, and then Zephyr nut-punched us with 10 burpees to run out the clock.<\/p>\n

NMM<\/p>\n

Today’s bunch were merry, jolly, and bright. It was interesting to see how the naughty & nice tokens were distributed. A theoretical 50\/50 shot each spot ended up favoring Starfish (6 nice, 2 naughty) far more than Van Gogh (6 naughty, 2 nice). Most pax seemed to be on a 4\/4 or 5\/3 split, with a few sickos getting the nice token and still opting for the naughty choice. Looking at you, Rollback & Tonka. The format worked well where you were typically grouped up with some different guys at each spot and the MC\/2nd F was constant and generally uplifting. After Mary we snapped a photo with Joe Camel all lit up for the holidays, see Slack for us in all our glory. PSA: don’t wear Santa hats while you workout, you will sweat a bunch.<\/p>\n

CoT<\/p>\n

Announcements – Christmas party tonight, a bevy of fun-sounding Qs coming up including Rollback’s 50,000th burpee next week at UA. Samaritan Ministries need one or two more pax for Monday evening.<\/p>\n

Prayer requests – Slowpitch’s mom, VG’s mom, Lamb Chop’s friend, my sister-in-law.<\/p>\n

YHC took us out. Spicoli, the keys were extra naughty – please explain to them how to be nice for next week.<\/p>\n","protected":false},"excerpt":{"rendered":"

YHC likes a themed workout. YHC likes Christmas. YHC likes referring to himself as “Burnsy Claus.” And YHC wanted to do something a little different than the traditional “12 Days” workout I’ve done in the past (here, here, and here). So I made a list, checked it twice, and showed up to Urban Assault to […]<\/p>\n","protected":false},"author":450,"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-26129","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Burns","date":"12.12.25","pax":"Lamb Chop, Zephyr, Slowpitch, Whac-a-mole, Drip, Spicoli, Tonka, Van Gogh, Starfish, Rollback, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26129","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26129"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26129\/revisions"}],"predecessor-version":[{"id":26133,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26129\/revisions\/26133"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}