{"id":26457,"date":"2026-02-19T15:44:55","date_gmt":"2026-02-19T19:44:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26457"},"modified":"2026-02-19T15:44:55","modified_gmt":"2026-02-19T19:44:55","slug":"urban-assault-combats-suburban-sprawl","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/02\/urban-assault-combats-suburban-sprawl\/","title":{"rendered":"Urban Assault combats Suburban Sprawl"},"content":{"rendered":"
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Alas the Separatists of Lewisburg didn’t think Urban Assault was challenging enough so they’ve gone off and started their own thing called “Rollback’s Dance Party” or “Couples Skate”. Something like that…<\/p>\n

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Anyway apparently YHC needed to up the game at #UrbanAssault. So I grabbed the vacant Q and brought\u00a0 an homage to IPC 2025. It was fun in the way that @Zima likes hitting himself with a brick to make burpees more difficult.<\/p>\n

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Arriving perfectly on time at 5:31am (thanks dodgy ribs from the night before…), the gracious PAX helped YHC unload the two coupons and shovel flag to officially start the beatdown.<\/p>\n

Warmarama<\/span><\/div>\n
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The usual ssh, iw, squats, whirlys, Peter Parker’s, Merkins<\/p>\n

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Mosey to coal pit to continue the warm up<\/div>\n
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  • Bear crawl between pillars, 3 burpees at each pillar all the way down.<\/li>\n
  • Lunge walk between pillars, 3 squats per on the way back.<\/li>\n<\/ul>\n

    Mosey via the raised walkway over to 4th street and back to start.<\/p>\n

    The Thing:<\/span><\/span><\/div>\n
    Partner up:\u00a0<\/span>Partner A does exercise, while Partner B runs you the corner and back. Each partner does the number of the called exercise and picking up where they left off in the reps. This is not a combined number like DORA.<\/span><\/div>\n

    **Since only 3 participated and we had two blocks, we rotated out a runner while working through exercises. Fun.<\/span><\/p>\n

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    1. 20 Cleveland Rocks\n
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      1. PAX standing behind coupon with the coupon starting from ground. PAX performs a clean, OH Press, and then reverse lunges (right leg-left leg = 1);<\/li>\n<\/ol>\n<\/li>\n
      2. 30 Blockees (Omaha Ed to 20<\/strong> because I’m a merciful Q);<\/li>\n
      3. 40 thrusters<\/li>\n<\/ol>\n
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        Broga in front of the fountain<\/span>MOM by committee (Sprinter situps: feet down, feet up; Mutton Crunches; Freddy Mercurys; plank until time)<\/span><\/div>\n
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        Fin<\/div>\n
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        __<\/div>\n<\/div>\n
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        Moleskin<\/span><\/span><\/p>\n

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        • Lamb Chop is an ABC guy (Always Be Closing) as he went over the importance of flushing your water heater yearly.\u00a0 We also discussed the importance to NOT call it a hot water heater<\/span> as there really is only one type\u2026<\/span><\/li>\n
        • Chisel was wearing his heat shield long sleeve T with a headband and shorts.\u00a0 Always inspired by his minimalist level of cold weather attire;<\/span><\/li>\n
        • There\u2019s a decent chance that Chisel\u2019s M is calling to setup a service maintenance call because Lambo is persistent. Sutton Brothers is all about flushing your pipes.\u00a0<\/span><\/li>\n
        • Both of these guys left me in the dust with finishing the block exercises.\u00a0 Strong work!\u00a0 YHC is the 6…<\/li>\n
        • The impact of the new AO out in Western Forsyth (Suburban Sprawl<\/strong> name attributed to @Van.Gogh) was discussed as it will surely draw away from the attendance of some regulars (names akin to Plastic Birdy, Pay It Forward, Curve Ball, and Cyclone), but this is the way of the framework of F3.\u00a0 Give it away.<\/span><\/li>\n
        • More recruitment for Ardmorians and Downtown Clowns is required. Time to inspire some small rotating men to our workouts in Bailey Park\u2026<\/span><\/li>\n<\/ul>\n<\/div>\n
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          <\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

          Alas the Separatists of Lewisburg didn’t think Urban Assault was challenging enough so they’ve gone off and started their own thing called “Rollback’s Dance Party” or “Couples Skate”. Something like that… Anyway apparently YHC needed to up the game at #UrbanAssault. So I grabbed the vacant Q and brought\u00a0 an homage to IPC 2025. It […]<\/p>\n","protected":false},"author":49,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-26457","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Spicoli","date":"2\/13\/2026","pax":"Chisel, Lamb Chop (WB), Spicoli (WD, QiC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26457","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\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26457"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26457\/revisions"}],"predecessor-version":[{"id":26470,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26457\/revisions\/26470"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26457"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26457"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26457"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}