{"id":26406,"date":"2026-02-12T16:06:48","date_gmt":"2026-02-12T20:06:48","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26406"},"modified":"2026-02-12T16:09:15","modified_gmt":"2026-02-12T20:09:15","slug":"if-this-is-a-week-late-is-it-called-a-backpast","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/02\/if-this-is-a-week-late-is-it-called-a-backpast\/","title":{"rendered":"If this is a week late, is it called a “BackPast”?"},"content":{"rendered":"

Sometime back in 2025, YHC agreed to lead the premier non-running workout that occurs at Speas Elementary on Thursdays.\u00a0 This was before any of us knew that ice and snow and sleet would blanket the area for a couple of weeks.\u00a0 That Thursday was a few days after the ice weekend of Jan 30 – Feb 1, and we all thought we could drive on the mostly scrapped streets of W-S.\u00a0 That morning, we got a fresh dusting of cold snow and sleet, so the driving was the worst that morning of the winter storm.\u00a0 This did not bother D-Day and Green Acres as they can walk easily to the AO.\u00a0 It didn’t bother Superfly and YHC from old Sherwood too much, and surely Comrade was up to the task, hailing recently from the cold climate of Vermont.\u00a0 It did bother Starfish, but his car somehow climbed out of the holler and made it with seconds to spare.<\/p>\n

YHC advertised an old school beat down with no theme and a playlist with a secret theme.\u00a0 Here is what YHC delivered:<\/p>\n

WARMORAMA (typical fare for YHC bootcamps, so SSHs, IWs, merkins, squats, etc.)<\/p>\n

DIRTY McDEUCE — 12 different exercises with 12 reps and some cardio after every set of 3.<\/p>\n

Copperhead (“CH”) squats; CH merkins; LBCs (IC); bearcrawl to Highlander and back<\/p>\n

Alternating side squats: CH CDDs; CH WWIIS; and bearcrawl<\/p>\n

ALT curtsy squats; CH wide merkins; low flutters (IC); and bearcrawl<\/p>\n

CH Jump squats; mountain climbers(IC); low dolleys (IC); and bearcrawl<\/p>\n

The MULTIPLIER — four station rotation increasing the reps by 5 each round<\/p>\n

Monkey humpers, then American Hammers (each side), then IWs (each side), then diamond derkins — rotations of 5 then 10 then 15 then 20 and finally 25 reps.<\/p>\n

MARY — typical stuff for YHC and FIN.<\/p>\n

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COT — YHC took us out with prayers for safety and schools, for aging parents including Green Acres’ mother who had a visit to the hospital the night before, and thanksgiving for the ability to workout with these guys.<\/p>\n

 <\/p>\n

NMM —<\/p>\n