{"id":26397,"date":"2026-02-11T10:29:29","date_gmt":"2026-02-11T14:29:29","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26397"},"modified":"2026-02-11T10:29:29","modified_gmt":"2026-02-11T14:29:29","slug":"shorts-first-day-of-2026","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/02\/shorts-first-day-of-2026\/","title":{"rendered":"Shorts &#8211; First Day of 2026"},"content":{"rendered":"<p>Bells and Whistles \u2013 2.11.2026<\/p>\n<p>It was the first day of 2026 that shorts were appropriate for morning festivities.\u00a0 BAM reminded me that I was on the calendar earlier in the week and I am glad he did because I probably would have missed this one.\u00a0 I am glad I did not.\u00a0 10 HIMS showed up despite potholes that took a tire out for Starfish and black ice still littering the residential streets.<\/p>\n<p>I had been thinking about a new sequence of exercises in anticipation of the new AO in Lewisville.\u00a0 <strong><u>Western Front\u00a0 <\/u><\/strong>will be launching this Friday (2.13.2026) and it promises to be a good one with a higher intensity bootcamp.\u00a0 I will be the site Q initially and I\u2019ll be reaching out for Q\u2019s.\u00a0 I only ask for one per year.<\/p>\n<p>Warm-o-Rama<\/p>\n<ul>\n<li>SSH<\/li>\n<li>Abe<\/li>\n<li>Whirly<\/li>\n<li>Phelps<\/li>\n<\/ul>\n<p>Mosey \u2013<\/p>\n<ul>\n<li>Around big island carefully with the ice<\/li>\n<li>Down the road to the right\n<ul>\n<li>1<sup>st<\/sup> Stop \u2013 5 Burpees<\/li>\n<li>2<sup>nd<\/sup> Stop \u2013 5 Burpees\/10 Squats<\/li>\n<li>3<sup>rd<\/sup> Stop \u2013 5 Burpees\/10 Squats\/15 Carolina Dry Docks<\/li>\n<\/ul>\n<\/li>\n<li>Run back\n<ul>\n<li>1<sup>st<\/sup> Stop &#8211; 5 Burpees\/10 Squats\/15 Carolina Dry Docks<\/li>\n<li>2<sup>nd<\/sup> Stop &#8211; 5 Burpees\/10 Squats<\/li>\n<li>3<sup>rd<\/sup> Stop &#8211; 5 Burpees<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>The Thang:\u00a0 4 Rounds \u2013 25 Reps each Exercise<\/p>\n<p>Round 1<\/p>\n<ul>\n<li>KB Swings<\/li>\n<li>Dead Lift<\/li>\n<li>Bent over or Gorilla Rows \u2013 PAX Choice<\/li>\n<li>Superman\u2019s with or without KB<\/li>\n<li>Single arm rifle carry around small island<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Round 2<\/p>\n<ul>\n<li>Squats<\/li>\n<li>Lunge \u2013 Alternating<\/li>\n<li>Calf Raises<\/li>\n<li>Thrusters<\/li>\n<li>Off Hand Farmer Carry around small Island<\/li>\n<\/ul>\n<p>Round 3<\/p>\n<ul>\n<li>Curls<\/li>\n<li>Single arm press \u2013 Alternating<\/li>\n<li>Skull Crushers<\/li>\n<li>Around the world \u2013 (KB around head to waist)<\/li>\n<li>Rifle Carry around small island<\/li>\n<\/ul>\n<p>Round 4<\/p>\n<ul>\n<li>Merkins<\/li>\n<li>Chest Press<\/li>\n<li>Mike Tysons<\/li>\n<li>Carolina Dry Docks<\/li>\n<\/ul>\n<p>Mosey \u2013 Back up the road the other direction<\/p>\n<ul>\n<li>Down the road to the left\n<ul>\n<li>1<sup>st<\/sup> Stop \u2013 5 Burpees<\/li>\n<li>2<sup>nd<\/sup> Stop \u2013 5 Burpees\/10 Squats<\/li>\n<li>Sprint uphill on this one<\/li>\n<li>3<sup>rd<\/sup> Stop \u2013 5 Burpees\/10 Squats\/15 Carolina Dry Docks<\/li>\n<\/ul>\n<\/li>\n<li>Run back\n<ul>\n<li>1<sup>st<\/sup> Stop &#8211; 5 Burpees\/10 Squats\/15 Carolina Dry Docks<\/li>\n<li>2<sup>nd<\/sup> Stop &#8211; 5 Burpees\/10 Squats<\/li>\n<li>3<sup>rd<\/sup> Stop &#8211; 5 Burpees<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Mary<\/p>\n<ul>\n<li>Flutters<\/li>\n<li>Muttons \u2013 Left and Right<\/li>\n<li>Penguin Crunch<\/li>\n<li>Finish \u2013 COT<\/li>\n<\/ul>\n<p>Announcements:<\/p>\n<ul>\n<li>Western Front \u2013 New AO \u2013 Mary Alice Warren Community Center\n<ul>\n<li>7632 Warren Pk Dr, Lewisville, NC 27023<\/li>\n<\/ul>\n<\/li>\n<li>Burns \u2013 Sauratown mountain run this weekend Saturday at 0600<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<ul>\n<li>Starfish had the ultimate flex. Called AAA and had them there is less than 30 minutes and was on a first name basis with \u201cBob\u201d the technician<\/li>\n<li>Interference joined the COT late from running but was a welcomed addition<\/li>\n<li>Bluto, Lemming, Manscape (#Stud), Cowboy, Transcript, and Airbag all killed this.<\/li>\n<li>YHC was sucking wind but tried to keep up.<\/li>\n<li>Woodpecker (Mr. Pecker) killed the running portion of this like it was a warmup.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Thanks again for letting the Duck lead.\u00a0 Bam \u2013 Left the keys under the trash can at the pool house.<\/p>\n<p>Duck Out !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bells and Whistles \u2013 2.11.2026 It was the first day of 2026 that shorts were appropriate for morning festivities.\u00a0 BAM reminded me that I was on the calendar earlier in the week and I am glad he did because I probably would have missed this one.\u00a0 I am glad I did not.\u00a0 10 HIMS showed [&hellip;]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-26397","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Rubber Ducky","date":"2.11.2026","pax":"Bluto, Singing Cowboy, BAM, Airbag, Woodpecker (Mr. Pecker), Manscape, Transcript, Lemming, Interference, Rubber Ducky"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26397","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26397"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26397\/revisions"}],"predecessor-version":[{"id":26398,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26397\/revisions\/26398"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}