{"id":26376,"date":"2026-02-04T10:21:50","date_gmt":"2026-02-04T14:21:50","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26376"},"modified":"2026-02-04T10:25:59","modified_gmt":"2026-02-04T14:25:59","slug":"im-only-going-to-say-this-4-times","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/02\/im-only-going-to-say-this-4-times\/","title":{"rendered":"I’m only going to say this 4 times."},"content":{"rendered":"

When the AO turns into a skating rink, you don\u2019t run\u2014you adapt. Horizontal distance was traded for vertical intensity today to avoid any unplanned meetings with the pavement. No running, so naturally the playlist<\/a> was all songs about running.<\/p>\n

\"\"<\/p>\n

\n

WARM-O-RAMA<\/b><\/h3>\n

Standard warm-up. It dawns on the Q…their will be MC. More on that later.<\/p>\n

\n

THE THANG<\/b><\/h3>\n

Thang 1: The Tabata Torch<\/b><\/h4>\n

Format:<\/b> 30s Max Effort \/ 10s Rest. We did this three times<\/p>\n

    \n
  1. \n

    Burpees<\/b> (The crowd favorite)<\/p>\n<\/li>\n

  2. \n

    Squats<\/b><\/p>\n<\/li>\n

  3. \n

    Merkins<\/b><\/p>\n<\/li>\n

  4. \n

    Lunges<\/b><\/p>\n<\/li>\n

  5. \n

    Dive Bombers <\/b>(you are welcome, Greenspan)<\/p>\n<\/li>\n<\/ol>\n

    Thang 2: Partner Static-Work<\/b><\/h4>\n

    Look how simple this is! Partner 1: exercise, 50 reps. Partner 2: Hold plank. Flip it.<\/p>\n

    No one got it.<\/p>\n

      \n
    • \n

      Round 1:<\/b> 50 Shoulder Taps<\/p>\n<\/li>\n

    • \n

      Round 2:<\/b> 50 Big Boy Sit-ups (yes, on the ground. Yes, the ground is wet. Yes, you will live.)<\/p>\n<\/li>\n

    • \n

      Round 3:<\/b> 50 Monkey Humpers<\/p>\n<\/li>\n

    • \n

      Round 4:<\/b> 50 LBCs\u00a0 (see above)<\/p>\n<\/li>\n<\/ul>\n

      Thang 3: Cardio with No Running<\/b><\/h4>\n

      EMOM. On the minute, transition to the next exercise. Keep it going. Two rounds.<\/p>\n

        \n
      • High Knees<\/li>\n
      • Skaters<\/li>\n
      • Plank Jacks<\/li>\n
      • Bobby Hurleys<\/li>\n
      • Hillbillies<\/li>\n<\/ul>\n
        \n

        6-MINUTES OF MARY<\/b><\/h3>\n

        Conducted by committee. Good selections.<\/p>\n

        \n

        COT<\/b><\/p>\n

          \n
        • Bev’s run Saturday, allegedly.<\/li>\n
        • Dudes have Qs. Watch Slack.<\/li>\n
        • GreeNest Saturday, help needed, see the Dad-Tan.<\/li>\n
        • Prayers for Mutton and Lamb Chop’s family member, a young child going in for surgery<\/li>\n
        • Palin’s mother-in-law<\/li>\n
        • All dealing with weather: parents, snowplow drivers, all others.<\/li>\n<\/ul>\n
          \n

          NMM<\/b><\/h3>\n

          Great number for a dicy workout concept.<\/p>\n

            \n
          • Mutton and Chisel clearly had a competition to see who could say the least and work the hardest. Q calls a tie. Beasts.<\/li>\n
          • Palin, Lamb Chop, and Schlitz had a different kind of competition around who could talk the most and listen the least. We all won as a result. Q calls a tie with a slight advantage to Palin.\u00a0 YHC will be honest, these are three of my favorite pax, and they make this whole thing much more fun.<\/li>\n
          • Forstbite used his leadership skills and Nantan-voice to help explain things, which was appreciated.<\/li>\n
          • Bevo gave it all and endorses treating “One Battle After Another” like a book, in installments.<\/li>\n
          • Greenspan is also a real peacemaker and a good soul, making us all better while he grinds it out.<\/li>\n
          • Spicoli has a solid business plan to harness the mumble chatter into a podcast. You know Schlitz can read the Stamps Dot Com sponsorship copy no problem.<\/li>\n
          • Coffeteria after was great, and y’all drained the airpot, which is appreciated. Palin and Schlitz plan to split a pot of chickpea soup later, and Spicoli saw it all coming. You had to be there.<\/li>\n<\/ul>\n

            Thanks for the keys, Francisco Frijoles! Y’all stay warm and don’t fall on the ice.<\/p>\n","protected":false},"excerpt":{"rendered":"

            When the AO turns into a skating rink, you don\u2019t run\u2014you adapt. Horizontal distance was traded for vertical intensity today to avoid any unplanned meetings with the pavement. No running, so naturally the playlist was all songs about running. WARM-O-RAMA Standard warm-up. It dawns on the Q…their will be MC. More on that later. THE […]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-26376","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Wobegon","date":"2-4-2026","pax":"@Palin @Schlitz @Spicoli @Lamb Chop @Greenspan @Chisel @Frostbite @Bevo @mutton @wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26376","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26376"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26376\/revisions"}],"predecessor-version":[{"id":26381,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26376\/revisions\/26381"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26376"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26376"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26376"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}