{"id":26325,"date":"2026-01-19T09:45:30","date_gmt":"2026-01-19T13:45:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26325"},"modified":"2026-01-19T09:45:30","modified_gmt":"2026-01-19T13:45:30","slug":"vest-friendly-workout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/01\/vest-friendly-workout\/","title":{"rendered":"Vest Friendly Workout"},"content":{"rendered":"<p>As 5 PAX got out of their car for an EC Run, we all said the same thing \u201cMan, its cold out here\u201d and yes, it was a cold one this morning. But, the cold didn\u2019t stop the PAX from coming to work, and working hard, under the beautiful lights of Village Idiocy.<\/p>\n<p>Today&#8217;s playlist was Calvin Harris Radio on Spotify&#8230;..Not a single Calvin Harris song was played.<\/p>\n<p><strong>Warmup: <\/strong><\/p>\n<p>Side straddle hops, abe vigoda, whirley with a clap, toy soldiers, and arm swirlies.<\/p>\n<p><strong>The thang:\u00a0 <\/strong><\/p>\n<p>After a quick warmup, the PAX moseyed over to the lower lot where we all grabbed a rock. The rocks were frozen together, and it felt like I was living in the movie \u201cThe Sword in the Stone\u201d trying to get pick up said rocks. We gathered in a straight line and knocked out the thang:<\/p>\n<ul>\n<li>Round 1: 45 seconds on, 15 seconds off\n<ul>\n<li>Squats<\/li>\n<li>Alternating Lunges<\/li>\n<li>Monkey Humpers<\/li>\n<li>Zebra Butt Kicks<\/li>\n<li>Lateral Rock Jumps<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>After each round, the PAX had 30 seconds to regroup and then:<\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li>5 burpees<\/li>\n<li>25-foot sprint\/run<\/li>\n<li>5 burpees<\/li>\n<li>50-foot sprint\/run<\/li>\n<li>5 burpees<\/li>\n<\/ul>\n<\/li>\n<li>Round 2: 45 seconds on, 15 seconds off (with our rocks)\n<ul>\n<li>Curls<\/li>\n<li>Overheard Triceps Extension<\/li>\n<li>Overhead Press<\/li>\n<li>Front Raise<\/li>\n<li>Thrusters<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>30 seconds to regroup and then:<\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li>5 burpees<\/li>\n<li>25-foot sprint\/run<\/li>\n<li>5 burpees<\/li>\n<li>50-foot sprint\/run<\/li>\n<li>5 burpees<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li>Round 3: 45 seconds on, 15 seconds off\n<ul>\n<li>Merkins<\/li>\n<li>Carolina Dry Docks<\/li>\n<li>Shoulder Tap Planks<\/li>\n<li>Mike Tyson<\/li>\n<li>Hand Release Merkins<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>30 seconds to regroup and then:<\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li>5 burpees (OMAHA! We took this out for this round)<\/li>\n<li>25-foot sprint\/run<\/li>\n<li>5 burpees<\/li>\n<li>50-foot sprint\/run<\/li>\n<li>5 burpees<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li>Round 4: 45 seconds on, 15 seconds off,\n<ul>\n<li>Side Straddle Hops<\/li>\n<li>WWII<\/li>\n<li>Freddie Mercury<\/li>\n<li>American Hammers<\/li>\n<li>Elbows 2 Hands Plank<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>30 seconds to regroup and then:<\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li>5 burpees<\/li>\n<li>25-foot sprint\/run<\/li>\n<li>5 burpees<\/li>\n<li>50-foot sprint\/run<\/li>\n<li>5 burpees<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>After 4 rounds we had a little time left over so I had some of the PAX choose a number between 1-20<\/p>\n<ul>\n<li>15 \u2013 Hand Release Merkins \u2013 45 seconds on, 15 off<\/li>\n<li>3 \u2013 Monkey Humpers \u2013 45 seconds on, 15 off<\/li>\n<li>1 \u2013 Squats to finish \u2013 45 seconds on, 15 off<\/li>\n<\/ul>\n<p><strong>Announcements<\/strong><\/p>\n<ul>\n<li>Wahoo has Parliament tomorrow 01.20.2026<\/li>\n<li>Don\u2019t forget your stickers if you post at VI<\/li>\n<li>Slowpitch has WIB on Thursday<\/li>\n<li>Abobe has Mayhem on Wednesday<\/li>\n<li>Sea-Man has Alcatraz on Saturday (he says its going to be fun)<\/li>\n<\/ul>\n<p><strong>Prayers<\/strong><\/p>\n<ul>\n<li>Zephyr \u2013 Wife\u2019s grandma passed away over the weekend<\/li>\n<li>Rollback\u2019s M progression in the right direction and praying over the cultures coming back to be positive results.<\/li>\n<\/ul>\n<p><strong>nmm<\/strong><\/p>\n<ul>\n<li>Adobe enjoyed today\u2019s workout. He didn\u2019t say much but don\u2019t let the silence fool you, the man is a beast! He also told me that if I show up at Mayhem on Wednesday, he\u2019s calling for revenge.<\/li>\n<li>Cruiser and I enjoyed a run this morning and discussed everything from football head coaching hires, football over the weekend, and kids driving. I didn\u2019t get the vest off, but I was able to get his hat off mid-beatdown. That must count towards something.<\/li>\n<li>One of these days as a Q I might make Subfloor sweat. I have never seen someone show up, get the work down, leave and repeat that all weak. Someone needs to check if he\u2019s made from AI or something (yeah yeah, I brought up AI).<\/li>\n<li>Rollback and Zephyr crushed their morning run and then decided to make my beatdown look like an extra warmup. These guys are strong and they can run far too!<\/li>\n<li>Wahoo was the inspiration behind the naming of the backblast. Him and Cruiser were chatting as we were doing WWII\u2019s and he said, \u201cSo you\u2019d say this is a Vest Friendly Workout\u201d and boom, there\u2019s the title. He also gave us a peak into Parliament tomorrow, sounds\u2026\u2026fun.<\/li>\n<li>Singing Cowboy was the WD this morning but you would have never guessed it. Another man that gets the work down and crushes morning runs. I had the pleasure of some Coffeteria with Cowboy and Rollback and got to learn about his kids and hear stories that I look forward to living one day with my kids.<\/li>\n<li>Sea-Man is another PAX who comes and gets it done. Not much chatter out of Sea-Man this morning but you know he was working because he was always leading during the burpees and sprints. Sea-Man also gave us a peak into Alcatraz on Saturday and he promises its going to be fun.<\/li>\n<\/ul>\n<p>Thank y\u2019all for letting me lead today. Great work!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-26326\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/01\/IMG_1576-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/01\/IMG_1576-300x225.jpg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/01\/IMG_1576-1024x768.jpg 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/01\/IMG_1576-768x576.jpg 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/01\/IMG_1576-1536x1152.jpg 1536w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/01\/IMG_1576-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As 5 PAX got out of their car for an EC Run, we all said the same thing \u201cMan, its cold out here\u201d and yes, it was a cold one this morning. But, the cold didn\u2019t stop the PAX from coming to work, and working hard, under the beautiful lights of Village Idiocy. Today&#8217;s playlist [&hellip;]<\/p>\n","protected":false},"author":697,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,77],"tags":[],"class_list":["post-26325","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy"],"acf":{"q":"Slowpitch","date":"01.19.2026","pax":"@Adobe, @Cruiser (EC Run, Vest), @Subfloor, @Rollback (EC Run, Vest), @Wahoo (WB), @Singing Cowboy (EC Run, WD), @Zephyr (EC Run, Vest), @Sea-Man, @Slowpitch (Q, EC Run, Vest)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26325","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\/697"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26325"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26325\/revisions"}],"predecessor-version":[{"id":26327,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26325\/revisions\/26327"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26325"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26325"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26325"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}