Getting a Q that falls on a holiday is a layup. Your theme is right there! So for the St. Paddy’s Day edition of the region’s best evening workout, YHC kept it simple: music from noted Irish rockers Thin Lizzy (you know them from their mega 1976 hit the ‘Boys Are Back In Town (featureing a scortching octave-laced solo and covered by many a bar band as well as Uncle Jesse and The Rippers on A Very Special Episode of Full House…but YHC digresses). They have plenty of other bangers, including their own version of ‘Whisky In The Jar’, which started off the fun.<\/p>\n
So that is part 1 of the theme. Part 2? The numbers 3 and 17. GET IT????<\/p>\n
It went like this:<\/p>\n
Warm-O-Rama with a slow walk to the shelter, followed by 17 reps of all the favorite WOR moves.<\/p>\n
The Thang: Part 1 The Emerald Trio<\/strong><\/p>\n Move through these circuits. Do a circuit, run the prescribed loop, come back, go on to the next one. Repat-O till Q says. We got in two full and one abbreviated round.<\/p>\n Circuit 1: The Leg Burn<\/em> Circuit 2: The Upper Body<\/em> Circuit 3: The Core<\/em> The Thang: Part 2: Bells-of-Ireland<\/strong> Circuit 1: <\/em> Circuit 2: <\/em> Circuit 3: <\/em> Close out with short IC Mary and a final 17 Big Boy Sit Ups OYO.<\/p>\n COT:<\/strong> The Nantan himself is on Q at the High Life next week\u2026.don\u2019t miss it.<\/p>\n Thanks for the keys, Hot Dish. Great time and good conversation. Ask him about his new drums! We both had exciting dinners, cooked by 2.0s no less, waiting for us, so we did not linger in the cold.<\/p>\n Good night, Ireland, we love you!<\/p>\n","protected":false},"excerpt":{"rendered":" Getting a Q that falls on a holiday is a layup. Your theme is right there! So for the St. Paddy’s Day edition of the region’s best evening workout, YHC kept it simple: music from noted Irish rockers Thin Lizzy (you know them from their mega 1976 hit the ‘Boys Are Back In Town (featureing […]<\/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":[184],"tags":[],"class_list":["post-26560","post","type-post","status-publish","format-standard","hentry","category-highlife"],"acf":{"q":"Wobegon","date":"2-17-2026","pax":"Wobegon (WB, QIC), Hot Dish (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26560","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=26560"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26560\/revisions"}],"predecessor-version":[{"id":26561,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26560\/revisions\/26561"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26560"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26560"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSquats: 17 reps
\nLunges: 17 paces
\nReverse Lunges: 17 reps<\/p>\n
\nMerkins: 17 reps
\nShoulder Taps: 10 reps
\nCarolina Dry Docks: 17 reps<\/p>\n
\nLBCs : 17 reps
\nHeels To Heaven: 17 reps
\nPenguin Crunches: 17 reps<\/p>\n
\nDo a circuit, give the bells a break with 17 skaters, move on.<\/p>\n
\n17 Curls
\n17 Overhead Press
\n17 Skull Crushers<\/p>\n
\n17 Bent Rows
\n17 Swings
\n17 Snatches<\/p>\n
\n17 Chest Press
\n17 American Hammer
\n17 Cartigans<\/p>\n
\nHappy hour! Come on out.<\/p>\n