{"id":26672,"date":"2026-04-12T11:35:16","date_gmt":"2026-04-12T15:35:16","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26672"},"modified":"2026-04-12T11:35:16","modified_gmt":"2026-04-12T15:35:16","slug":"the-swing-set-refurbished","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/04\/the-swing-set-refurbished\/","title":{"rendered":"The Swing Set, Refurbished"},"content":{"rendered":"

WARMARAMA.<\/b><\/p>\n

Time wasters \u2026 You didn\u2019t come here to read about how we stretched.<\/span><\/p>\n

 <\/p>\n

BEATDOWN.<\/b><\/p>\n

Set up:<\/span><\/span><\/p>\n

– 13 stations in a <\/span>straight line<\/span><\/del> curve around the parking lot<\/span><\/p>\n

– stations to the right of center are closer together than the ones on the left<\/span><\/p>\n

 <\/p>\n

Stations (from left to right):<\/span><\/span><\/p>\n

6L: Elbow Spider Planks x 35<\/span><\/p>\n

5L: Squat Thrusters x30<\/span><\/p>\n

4L: Curl Presses x 25<\/span><\/p>\n

3L: Lt.Dans x20<\/span><\/p>\n

2L: Shoulder Tap Plank Jack Merkins x15<\/span><\/p>\n

1L: Dying Cockroaches x10<\/span><\/p>\n

Center: WMD Star Burpees x5<\/span><\/p>\n

1R: Dying Cockroaches x10<\/span><\/p>\n

2R: Shoulder Tap Plank Jack Merkins x15<\/span><\/p>\n

3R: Lt. Dans x20<\/span><\/p>\n

4R: Curl Presses x 25<\/span><\/p>\n

5R: Squat Thrusters x30<\/span><\/p>\n

6R: Elbow Spider Planks x 35<\/span><\/p>\n

 <\/p>\n

Execution (like a swingset, back-and-forth):<\/span><\/span><\/p>\n

– always face the stations to the left<\/span><\/p>\n

– when moving to the left stations from the center, <\/span>run<\/span><\/i><\/p>\n

– when returning to the center station from the left, <\/span>backpedal<\/span><\/i><\/p>\n

– when moving to the right stations from the center, <\/span>crawl bear<\/span><\/i><\/p>\n

– when returning to the center station from the right, <\/span>bear crawl<\/span><\/i><\/p>\n

 <\/p>\n

Flow:<\/span><\/span><\/p>\n

– start at the center station, then go to 1L, then back to center<\/span><\/p>\n

– go to 1R, then back to center<\/span><\/p>\n

– go to 1L, 2L, 1L, center<\/span><\/p>\n

– go to 1R, 2R, 1R, center<\/span><\/p>\n

– continue pattern through all stations<\/span><\/p>\n

– last round: center, 1R, 2R, 3R, 4R, 5R, 6R, 5R, 4R, 3R, 2R, 1R, center<\/span><\/p>\n

 <\/p>\n

Orrrr, at least that was how the workout was <\/span>supposed<\/span><\/i> to go.<\/span><\/p>\n

 <\/p>\n

Everything broke down within 10 minutes. Either people were still cursing Head Hunter (in absentia) because of the Western Front beatdown yesterday, angry at Head Hunter (in absentia) for the Murph this morning, describing to the FNG that \u201cnobody likes Zima\u201d (I can only assume this comment was about the beverage, right?), discussing yesterday\u2019s golf game and the advent of AI caddies (please note that YHC was NOT the one who initiated this conversation), lying motionless on the ground (was there an air raid drill?), skipping stations, ignoring the well-placed cinder blocks, declaring \u201cyeah, that\u2019s not going to happen\u201d when discovering the next exercise, openly not doing a damn thing and standing around having a conversation, or performing complex mathematical algorithms to discern if finishing the beatdown in the allotted time was even humanly possible.<\/span><\/p>\n

 <\/p>\n

The Q even Omaha\u2019ed half way through so the PAX could finally see the light at the end of the tunnel. Upon getting there, we immediately wanted to descend back into the darkness. Somewhere around round #3, the Q told the PAX that once they finished the current round to go all the way to the end and work their way backwards hitting every station. Did they listen? Of course not. That\u2019s a stupid question. But at least they were close and we roughly moved as a group back to the beginning.<\/span><\/p>\n

 <\/p>\n

As we do in F3, everyone earned participation trophies. Isn\u2019t that right, Rubber Ducky?<\/span><\/p>\n

 <\/p>\n

DONE.<\/b><\/p>\n

 <\/p>\n

ANNOUNCEMENTS:<\/b><\/p>\n