Mosey to the stairs<\/p>\r\n
<\/p>\r\n
THE THANG<\/h3>\r\n![\"F3](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/01\/F3-Winston-Salem-NC-Conspiracy-Greenspan-Squats-January-7-2026-225x300.jpeg\")
As always, Greenspan makes it look easy<\/p><\/div>\r\n
Part 1: The Stairs of Progress<\/strong>
The PAX were surprised to begin at the base of the Intimidator only to not run her length. Welp, that’s what happens in the new year…new stuff. We hit the stairs for a 10-minute ladder. Run to the top of the stairs for 20 Derkins, then down to the bottom towards the play ground for 26 Squats…and repeato until the Q calls time. The chatter was high; the oxygen was low.<\/p>\r\nPart 2: The “Triple-Double” Circuit
<\/strong>We utilized the playground ecosystem for 15 minutes of rotation:<\/p>\r\n\r\n- Table Talk: Dips and Incline Merkins<\/li>\r\n
- Swing Set: Underdog Pull-ups and Calf Raises<\/li>\r\n
- Track Burn: Sprinting the straightaways.<\/li>\r\n
- Table Press: The Step-Over\u2014up over the table and down the other side. (crowd pleaser)<\/li>\r\n<\/ul>\r\n
Part 3: The 20-26 Partner Grinder<\/strong>
Partners paired up for a grind. Partner A ran a lap around the playground while Partner B hammered out AMRAP WWIIs, Monkey Humpers, and Smurf Jacks. The goal: 202 collective reps of all three exercises.<\/p>\r\n
MARY<\/h3>\r\n
Made our way back to launch for Mary – which is, as we all know, near and dear to YHC’s heart.\u00a0<\/p>\r\n
Mary by Committee with the only rule being that the exercises had to have 20 or 26 reps. This was a true crowd pleaser!<\/p>\r\n
<\/p>\r\n
COT<\/h3>\r\n\r\n- Rollback\u2019s M having surgery today. Praying this is the final one and they can move forward<\/li>\r\n
- $5Footlong\u2019a family is enduring a long season of difficulty<\/li>\r\n
- Plunger\u2019s father\u2019s rapidly declining health<\/li>\r\n<\/ul>\r\n
\u00a0<\/h2>\r\nMOLESKINE<\/h3>\r\n
Today marks 2 years since I first stepped into the gloom with F3. Two years ago, I showed up looking for a workout\u2026but it was Flatline and I didn\u2019t know that they don\u2019t do a warmup first\u202640 minutes later they all came back, I joined them for Mary, was named, and found a brotherhood. It was cool (or ironic) that Turnover joined YHC in the Gloom today as he’s the one who officiated my incredible first experience with the Pax. 2026 is about “Clear Vision”\u2014not just seeing where we are, but seeing the men we are capable of becoming.<\/p>\r\n
Thank you to the 8 Pax who showed up today to push me. Here\u2019s to many more years in the circle.<\/strong>
Zesty, I left the keys underneath the picnic tables.
SYITG!
\u2014 FrankandBeans<\/p>\r\n","protected":false},"excerpt":{"rendered":"9 PAX emerged from the gloom at AO Conspiracy to witness the dawn of a new year and celebrate a 2-year F3 anniversary by YHC. The air was clear, the vision was 20\/26, and the promise of Zero Burpees was officially ratified. WARM-A-RAMA Core Principles while Schlitz talked about only the Sky Q knows what […]<\/p>\n","protected":false},"author":661,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,82],"tags":[],"class_list":["post-26312","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy"],"acf":{"q":"FrankandBeans","date":"01\/07\/2026","pax":"Zesty, Palin, Turnover, Chisel, Spicoli (WD), Frosbite (WB), Schlitz, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26312","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\/661"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26312"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26312\/revisions"}],"predecessor-version":[{"id":26318,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26312\/revisions\/26318"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26312"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26312"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26312"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
As always, Greenspan makes it look easy<\/p><\/div>\r\n
Part 1: The Stairs of Progress<\/strong> Part 2: The “Triple-Double” Circuit Made our way back to launch for Mary – which is, as we all know, near and dear to YHC’s heart.\u00a0<\/p>\r\n Mary by Committee with the only rule being that the exercises had to have 20 or 26 reps. This was a true crowd pleaser!<\/p>\r\n <\/p>\r\n Today marks 2 years since I first stepped into the gloom with F3. Two years ago, I showed up looking for a workout\u2026but it was Flatline and I didn\u2019t know that they don\u2019t do a warmup first\u202640 minutes later they all came back, I joined them for Mary, was named, and found a brotherhood. It was cool (or ironic) that Turnover joined YHC in the Gloom today as he’s the one who officiated my incredible first experience with the Pax. 2026 is about “Clear Vision”\u2014not just seeing where we are, but seeing the men we are capable of becoming.<\/p>\r\n 9 PAX emerged from the gloom at AO Conspiracy to witness the dawn of a new year and celebrate a 2-year F3 anniversary by YHC. The air was clear, the vision was 20\/26, and the promise of Zero Burpees was officially ratified. WARM-A-RAMA Core Principles while Schlitz talked about only the Sky Q knows what […]<\/p>\n","protected":false},"author":661,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,82],"tags":[],"class_list":["post-26312","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy"],"acf":{"q":"FrankandBeans","date":"01\/07\/2026","pax":"Zesty, Palin, Turnover, Chisel, Spicoli (WD), Frosbite (WB), Schlitz, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26312","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\/661"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26312"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26312\/revisions"}],"predecessor-version":[{"id":26318,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26312\/revisions\/26318"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26312"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26312"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26312"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
The PAX were surprised to begin at the base of the Intimidator only to not run her length. Welp, that’s what happens in the new year…new stuff. We hit the stairs for a 10-minute ladder. Run to the top of the stairs for 20 Derkins, then down to the bottom towards the play ground for 26 Squats…and repeato until the Q calls time. The chatter was high; the oxygen was low.<\/p>\r\n
<\/strong>We utilized the playground ecosystem for 15 minutes of rotation:<\/p>\r\n\r\n
Part 3: The 20-26 Partner Grinder<\/strong>
Partners paired up for a grind. Partner A ran a lap around the playground while Partner B hammered out AMRAP WWIIs, Monkey Humpers, and Smurf Jacks. The goal: 202 collective reps of all three exercises.<\/p>\r\n
MARY<\/h3>\r\nCOT<\/h3>\r\n
\r\n
\u00a0<\/h2>\r\n
MOLESKINE<\/h3>\r\n
Thank you to the 8 Pax who showed up today to push me. Here\u2019s to many more years in the circle.<\/strong>
Zesty, I left the keys underneath the picnic tables.
SYITG!
\u2014 FrankandBeans<\/p>\r\n","protected":false},"excerpt":{"rendered":"