{"id":26733,"date":"2026-04-23T09:11:20","date_gmt":"2026-04-23T13:11:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26733"},"modified":"2026-04-23T09:11:20","modified_gmt":"2026-04-23T13:11:20","slug":"jersey-blessed","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/04\/jersey-blessed\/","title":{"rendered":"Jersey Blessed"},"content":{"rendered":"<p><a href=\"https:\/\/bluetip.bandcamp.com\/track\/jersey-blessed\">It&#8217;s a late 90s tune<\/a> by the short lived Dischord Reocrds band Bluetip. But it could have been our rally cry today.<\/p>\n<p>4 pax made it to Hanes Park for this week&#8217;s WIB. A solid workout format that YHC does not attend nearly enough! It went like this:<\/p>\n<p>Normal WOR and a slow mosey to the base of the Intimidator. After one lap up to Jersey, we collectively decided that Carolina was a better turnaround point, but we kept the Jersey run for after the Nut Punch round. Seemed fitting.<\/p>\n<p><i><span style=\"font-weight: 400\">10 reps of each, run up the hill, run back, onto the next. Repeat-O.<\/span><\/i><\/p>\n<p><b>The Legs<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Copperhead Squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lunges (5 each leg)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Monkey Humpers<\/span><\/li>\n<\/ul>\n<h3><b>The Arms<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Carolina Dry Docks<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Shoulder Taps (5 each shoulder)<\/span><\/li>\n<\/ul>\n<h3><b>The Core<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heels To Heaven<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">American Hammers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">LBCs<\/span><\/li>\n<\/ul>\n<h3><b>The Benevolent Nut Punch<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The Deconstructed Burpee (done as one motion)<\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mike Tyson<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Deep Squat<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Overhead Clap<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>And done, back to Mary for some abs work, ended in a one-minute high plank.<\/p>\n<p>COT: those processing the shooting at Leinbach Park. Aging parents. Zepher&#8217;s friends who suddenly lost a beloved pet.<\/p>\n<p>YHC took us out in gratitude.<\/p>\n<p>Good, all business morning. I clocked just under 2 miles. Zepher, I left the keys either at the Jersey or Carolina stop sign \u2014 I honestly don&#8217;t remember.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s a late 90s tune by the short lived Dischord Reocrds band Bluetip. But it could have been our rally cry today. 4 pax made it to Hanes Park for this week&#8217;s WIB. A solid workout format that YHC does not attend nearly enough! It went like this: Normal WOR and a slow mosey to [&hellip;]<\/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":[84],"tags":[],"class_list":["post-26733","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Wobegon","date":"4-23-26","pax":"@Starfish @Lamb Chop @Zephyr "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26733","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=26733"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26733\/revisions"}],"predecessor-version":[{"id":26734,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26733\/revisions\/26734"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26733"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26733"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26733"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}