{"id":26744,"date":"2026-04-25T10:50:38","date_gmt":"2026-04-25T14:50:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26744"},"modified":"2026-04-25T10:50:38","modified_gmt":"2026-04-25T14:50:38","slug":"aversion-therapy-for-the-seven-deadly-sins","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/04\/aversion-therapy-for-the-seven-deadly-sins\/","title":{"rendered":"Aversion Therapy for the Seven Deadly Sins"},"content":{"rendered":"<p>The Winston-Salem Symphony and Storm Large are performing Kurt Weill&#8217;s <em>The Seven Deadly Sins<\/em> on Saturday night at Reynolds Auditorium.\u00a0 YHC and his M are season ticket holders so will be in attendance.\u00a0 To help pre-game for the big show, YHC decided to build a workout (and playlist) around the seven deadly sins.\u00a0 15 other curious pax showed up to undergo aversion therapy for the seven deadly sins as well.\u00a0 After a bit of a cluster at the launch where we had to all move our cars to make way for the community yard sale in our normal launch spot, we got going at about 0702.\u00a0 (As @Goofy pointed out, the guy in charge of the community yard sale should have let us keep our cars there as it made it look a lot more happenin&#8217; with our cars there than the empty parking lot he ended up with.\u00a0 #Marketing.\u00a0 Didn&#8217;t hear whether @Lemming concurred with the banker and the accountant on this idea or not&#8230;.)<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x20 IC<\/li>\n<li>Hillbillies x15 IC<\/li>\n<li>Whirly&#8217;s Got The Clap x10 IC<\/li>\n<li>Abe Vigoda x6 IC<\/li>\n<li>Mountain Climbers x10 IC, hold it<\/li>\n<li>Peter Parkers x10 IC, hold it<\/li>\n<li>Parker Peters x10 IC, hold it<\/li>\n<\/ul>\n<p>Mosey to Lido Deck.<\/p>\n<p><strong>The Thang, Part 1:\u00a0 Pride<\/strong><\/p>\n<p>Definition:\u00a0 Excessive love of self.\u00a0 Considered the root of all other sins.<\/p>\n<p>Upper Body Muscular Pride:<\/p>\n<ul>\n<li>Dips x10 OYO<\/li>\n<li>Derkins x10 OYO<\/li>\n<li>Diamond Merkins x10 OYO<\/li>\n<li>Irkins x10 OYO<\/li>\n<li>Rinse and repeat for a total of 6 minutes<\/li>\n<\/ul>\n<p>Mosey to rock pile.<\/p>\n<p><strong>The Thang, Part 2:\u00a0 Greed<\/strong><\/p>\n<p>Definition:\u00a0 Excessive attachment to earthly goods or desire for gain.<\/p>\n<p>Can&#8217;t Get Enough Reps:<\/p>\n<ul>\n<li>Curls x5 OYO<\/li>\n<li>Thrusters x5 OYO<\/li>\n<li>Bent Rows x5 OYO<\/li>\n<li>Cusack Lap around the circle<\/li>\n<li>Curls x10 OYO<\/li>\n<li>Thrusters x10 OYO<\/li>\n<li>Bent Rows x10 OYO<\/li>\n<li>Cusack Lap around the circle<\/li>\n<li>Curls x15 OYO<\/li>\n<li>Thrusters x15 OYO<\/li>\n<li>Bent Rows x15 OYO<\/li>\n<li>Cusack Lap around the circle<\/li>\n<li>Keep escalating by 5 each round for a total of 6 minutes.<\/li>\n<\/ul>\n<p>Mosey to wall.<\/p>\n<p><strong>The Thang, Part 3:\u00a0 Sloth<\/strong><\/p>\n<p>Definition:\u00a0 Spiritual laziness, apathy, neglect of duty.<\/p>\n<p>Static and Slow:<\/p>\n<ul>\n<li>Wall Sit for 60 seconds<\/li>\n<li>Balls To The Wall for 60 seconds<\/li>\n<li>Plank for 60 seconds<\/li>\n<li>Copperhead Slow Squats for 60 seconds<\/li>\n<li>Copperhead Slow Merkins for 60 seconds<\/li>\n<li>Wall Sit for 60 seconds<\/li>\n<\/ul>\n<p>Mosey around corner of building to base of driveway.<\/p>\n<p><strong>The Thang, Part 4:\u00a0 Envy<\/strong><\/p>\n<p>Definition:\u00a0 Sadness or jealosy at another&#8217;s prosperity<\/p>\n<p>Partner Work\/Wanting to Trade Places:<\/p>\n<ul>\n<li>Partner A AMRAP Merkins while Partner B runs to road and back<\/li>\n<li>Flapjack<\/li>\n<li>Partner A AMRAP Squats while Partner B runs to road and back<\/li>\n<li>Flapjack<\/li>\n<li>Partner A AMRAP LBCs while Partner B runs to road and back<\/li>\n<li>Flapjack<\/li>\n<\/ul>\n<p>Mosey to tennis courts.<\/p>\n<p><strong>The Thang, Part 5:\u00a0 Anger<\/strong><\/p>\n<p>Definition:\u00a0 Uncontrolled wrath or desire for vengeance<\/p>\n<p>High Intensity Intervals:<\/p>\n<ul>\n<li>10 Burpees OYO<\/li>\n<li>20 Jump Squats OYO<\/li>\n<li>20 Mountain Climbers OYO<\/li>\n<li>10 Plank Jacks OYO<\/li>\n<li>Run to fence and back<\/li>\n<li>Rinse and repeato for 6 minutes<\/li>\n<\/ul>\n<p>Mosey to painted rock.<\/p>\n<p><strong>The Thang, Part 6:\u00a0 Gluttony<\/strong><\/p>\n<p>Definition:\u00a0 Overconsumption or misuse of food &amp; drink<\/p>\n<p>When We Eat Too Much and Drink Too Much We Become BLIMPS:<\/p>\n<ul>\n<li>Run to first island<\/li>\n<li><strong>B<\/strong>urpees x2 OYO<\/li>\n<li>Run to second island<\/li>\n<li><strong>L<\/strong>unges x4 OYO<\/li>\n<li>Run to third island<\/li>\n<li><strong>I<\/strong>mperial Walkers x6 OYO<\/li>\n<li>Run to fourth island<\/li>\n<li><strong>M<\/strong>erkins x8 OYO<\/li>\n<li>Run to fifth island<\/li>\n<li><strong>P<\/strong>lank Jacks x10 OYO<\/li>\n<li>Run to flagpole\/planter<\/li>\n<li><strong>S<\/strong>quats x12 OYO<\/li>\n<li>Make the turn<\/li>\n<li>Run to first island<\/li>\n<li><strong>B<\/strong>urpees x12 OYO<\/li>\n<li>Run to second island<\/li>\n<li><strong>L<\/strong>unges x10 OYO<\/li>\n<li>Run to third island<\/li>\n<li><strong>I<\/strong>mperial Walkers x8 OYO<\/li>\n<li>Run to fourth island<\/li>\n<li><strong>M<\/strong>erkins x6 OYO<\/li>\n<li>Run to fifth island<\/li>\n<li><strong>P<\/strong>lank Jacks x4 OYO<\/li>\n<li>Run to painted rock<\/li>\n<li><strong>S<\/strong>quats x2 OYO<\/li>\n<\/ul>\n<p>Mosey back to traditional launch spot<\/p>\n<p><strong>The Thang, Part 7:\u00a0 Lust<\/strong><\/p>\n<p>Definition:\u00a0 Intense or disordered sexual desire<\/p>\n<p>Lust for Life:<\/p>\n<ul>\n<li>Alabama Prom Dates x10 OYO<\/li>\n<li>Pickle Pounders x10 OYO<\/li>\n<li>Monkey Humpers x10 OYO<\/li>\n<li>Carolina Dry Docks x10 OYO<\/li>\n<li>Rinse and Repeato for a total of 4 minutes<\/li>\n<\/ul>\n<p><strong>COT\/BOM:<\/strong>\u00a0 YHC took us out<\/p>\n<p><strong>FIN.<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>@LambChop, @Burlap and @Boomerang heeded the pre-blast call to gather at 0655 and soon thereafter the cars kept pouring in.\u00a0 But then the cars had to pour out and relocate to kindly make room for the community yard sale, which threw @SgtShultz (#Kotters) as he was making his triumphant return to Purgatory.\u00a0 #DontCallItAComeback.\u00a0 We regrouped and started a couple of minutes late but generally got back on track.<\/p>\n<p>YHC is hoping the symphony concert tonight is a bit more enjoyable than what we did out there this morning.<\/p>\n<p>@Lemming was disappointed that YHC&#8217;s playlist was not quite as in synch as we had hoped\/planned.\u00a0 The plan called for the music to line up well with the particular deadly sin at each stop.\u00a0 But due to our aging and slowing pax, the transitions between stations took a bit longer than planned.\u00a0 So, we ended up getting a preview of each deadly sin as we were wrapping up each stop and\/or making our way to the next stop.\u00a0 YHC thinks it still generally worked.<\/p>\n<p>@D-Day tried to EH the guy in charge of the community yard sale.\u00a0 But instead, we had to relocate our launch spot.\u00a0 #AForEffort<\/p>\n<p>@BooBoo was on time.\u00a0 Possibly aided by the 2 minute relocation drill.<\/p>\n<p>@LambChop did some research on Storm Large and is seriously considering becoming a symphony season ticketholder.\u00a0 His research also discovered that Ms. Large is 59 years old, although some of her equipment might not be quite that old. #IfYouKnowWhatIMean<\/p>\n<p>@Frostbite was the #WarBaby by a mile and did take the opportunity to point out how old the Purgatory pax have gotten during COT.<\/p>\n<p>@Superfly, @Bulldog @Undertow seemed pleased with the aversion therapy and with the sufficiency of the workout.<\/p>\n<p>@Splash and @Spamalot have a big golf match with their Ms later today.\u00a0 Not sure whether the teams are BoyBoyGirlGirl or BoyGirlBoyGirl.\u00a0 #HitEmStraight\u00a0 @Spamalot earned extra points for naming the band when Godsmack came on.\u00a0 @Splash was particularly enthused by the last minute inclusion of Depeche Mode on the playlist.<\/p>\n<p>Speaking of the playlist, here it is:<\/p>\n<ul>\n<li>It&#8217;s Hard To Be A Saint In The City (Bruce Springsteen)<\/li>\n<li>The Seven Deadly Sins (Live) (Flogging Molly)<\/li>\n<li>Pride (In The Name Of Love) (U2)<\/li>\n<li>Pride and Joy (Stevie Ray Vaughan)<\/li>\n<li>Just Can&#8217;t Get Enough (Depeche Mode)<\/li>\n<li>Greed (Godsmack)<\/li>\n<li>Lazy Afternoon (Rebelution)<\/li>\n<li>Sloth&#8217;s Revenge (Dirty Heads)<\/li>\n<li>Jealous Again (The Black Crowes)<\/li>\n<li>Envy (Sparkbird)<\/li>\n<li>Prelude\/Angry Young Man (Billy Joel)<\/li>\n<li>Angry (The Rolling Stones)<\/li>\n<li>Too Much (Dave Matthews Band)<\/li>\n<li>Gluttony (Buckcherry)<\/li>\n<li>Lust For Life (Iggy Pop)<\/li>\n<li>LUST. (Kendrick Lamar)<\/li>\n<\/ul>\n<p><iframe title=\"Spotify Embed: Seven Deadly Sins\" style=\"border-radius: 12px\" width=\"100%\" height=\"352\" frameborder=\"0\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\" src=\"https:\/\/open.spotify.com\/embed\/playlist\/5Z0n2djPNUPeE3iMFxsMO7?si=68d6ade712d54a2e&amp;utm_source=oembed\"><\/iframe><\/p>\n<p>1.85 miles on the Garmin.\u00a0 523 calories burned.\u00a0 Primary benefit:\u00a0 Sprint (Anaerobic).\u00a0 Aerobic 3.4\/5.\u00a0 Anaerobic 3.3\/5.\u00a0 Exercise Load 218.<\/p>\n<p>Thanks for the honor and privilege of leading this morning.<\/p>\n<p>Sound off in comments on any feedback or constructive criticism and\/or whether we should repeat this one next week at Alcatraz&#8230;.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Winston-Salem Symphony and Storm Large are performing Kurt Weill&#8217;s The Seven Deadly Sins on Saturday night at Reynolds Auditorium.\u00a0 YHC and his M are season ticket holders so will be in attendance.\u00a0 To help pre-game for the big show, YHC decided to build a workout (and playlist) around the seven deadly sins.\u00a0 15 other [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,94],"tags":[],"class_list":["post-26744","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"Starfish","date":"4\/25\/2026","pax":"Pony Express, Lemming, Splash, BooBoo, Bulldog, Superfly, Boomerang (WD), Undertow, Burlap, Frostbite (WB), Spamalot, Lamb Chop, Sgt Schultz, Goofy, D-Day, Starfish (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26744","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26744"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26744\/revisions"}],"predecessor-version":[{"id":26745,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26744\/revisions\/26745"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26744"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26744"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26744"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}