{"id":26747,"date":"2026-04-26T21:48:58","date_gmt":"2026-04-27T01:48:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26747"},"modified":"2026-04-26T21:48:58","modified_gmt":"2026-04-27T01:48:58","slug":"medium-effort-brother","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/04\/medium-effort-brother\/","title":{"rendered":"Medium Effort, Brother"},"content":{"rendered":"<p><b>Stupid Time Wasters.<\/b><\/p>\n<p><span style=\"font-weight: 400\">SSHs, SSHs, Burpees, Michael Phelps, IST.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Beatdown.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Setup<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400\">6 cones (yes cones) in a straight line, each about 30 feet apart. One starting station and 5 exercise stations.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Workout<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400\">At Station 0, always perform 10 Perfect Burpees.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Rinse and repeat: Complete the same exercise at each cone until getting to the end. Go from Station 0 to Station 1 (50 reps), then back to 0. Go to Station 2 (40 reps), then back to 0. Go to Station 3 (30 reps), then back to 0. Continue until Station 5. Murder Bunny when going to a new station. Run back and forth to Station 0. When all stations have been completed, Rifle Carry the block back to the start.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Exercises<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">KTG Lunges (single count)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Plank Jack Curl Blockees ***<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">WWIIIs<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">*** What a f***ing dumb idea!!! After finishing Station 1 with Blockees, the Q wisely Omaha\u2019ed (under threat of actual bodily harm) and had the PAX start over with the next exercise.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Finished.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>Today\u2019s Q\u2019s Random Musings:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dear reader, please forgive me. Much of the ever-so-valuable mumble chatter slipped my mind because unlike the other in-shape PAX, I was attempting to focus on my labored breathing rather than commit the MC to my fading memory. What follows is the best that I can remember.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The team didn\u2019t get very far into the weinke. 50+40+30+20+10 reps is a lot. We would have had to have IPC level math to complete it.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">There was much chatter about the absent site Q who was apparently riding in a golf cart wearing a weighted vest. Believe everything you read on the internet.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Either due to senility or exhaustion, Van Gogh had no idea who he was in COT. He identified himself by the wrong name\u2013and pretty much not the one you\u2019d want to be confused for. Extreme hilarity ensued.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">As Zima pulled into the parking lot this morning, a sheriff\u2019s car was waiting with the engine running and headlights blinding any incoming driver. As Zima cautiously parked his car, the sheriff \u2026 let\u2019s just say he got the hell out of dodge. He wanted absolutely nothing to do with a random dude in a beat up mini pickup truck pulling into a rec center before 5:00 in the morning. Lots of questions went unanswered.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The war between Zima and Van Gogh started early. Rollback attempted to mediate the situation, but he was about as useful as Switzerland. Since we were there to, you know, workout and already had to waste time with stuff that could have been done hours beforehand, Zima looked at the assembled veterans and decided to forego the mission statements and principles and get into the beatdown. In retaliation, VG decided to withdraw his participation, boycott the SSHs, and sit on his block. Well, I\u2019m sure you can guess what the second time waster was \u2026 more SSHs. Which one of the pissy toddlers would relent first?<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The western side of Winston-Salem seems genuinely excited for the arrival of our new neighbor, Schlitz.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Head Hunter did (born again) Head Hunter things and led the PAX most of the morning. Sure, he whined like everyone else, but I think he was only trying to fit in. I\u2019m not sure the exercises slowed him down much at all. He might have been a little bored since there was no pre-Murph. He probably went home, put about 350 on the bar, and pumped out sets of 20 bench press reps just to wake himself up.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Was it toxic machismo or stupidity that caused Slow Pitch to continue wearing the weight vest? Does he shower with it on too? On a completely unrelated topic, SP, have you finished the 50 Blockees yet?<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Even with the supposed extra weight that Slow Pitch was wearing, it took a ton of effort by YHC to stay barely ahead of him. There\u2019s something wrong with that equation.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Van Gogh had a LOT to say about Zima\u2019s form today. Zima may have taken a small amount of exception to it. I\u2019m not quite sure how he managed the time to critique other people and still pay attention to his own perfect form. Hmm. Those who live in glass houses, \u2026 oh nevermind.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Is it annoying to anyone else that when Rollback is injured\/hurt\/less-than-optimal, he\u2019s still way ahead of everyone else? I guess that\u2019s the kind of shape that 50 million burpees a year will get you in.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u201cYes Rollback, we\u2019re doing the same exercise again at this cone.\u201d Either there was a worm eating his brain or he was attempting to be amusing. I haven\u2019t figured out which.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The PAX are all in on organizing the \u201cForm Olympics\u201d. Submit your applications to your F3 leadership. Don\u2019t worry, a few of you already have automatic qualifiers. You\u2019re all good.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Because coincidence is a fickle mistress, the sprinklers at the AO were in full effect on the morning that Rubber Ducky was flapping his tailfeathers elsewhere. I hope he had his pants with him.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The God of Thunder, err Van Gogh, threw a tantrum and smashed his cinder block. At least that\u2019s how I remember it. Let\u2019s just say that the block broke and karma is a bitch.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The Q didn\u2019t hear too many of Adobe\u2019s thoughts on the workout, mostly because he didn\u2019t appear to be struggling. I wonder if it\u2019s because he 3D printed a plastic kettlebell. Or was it just a black balloon filled with helium? He threw that thing around a little too easily.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">And yes, Adobe. Block (or kettlebell swings) were actually on the beatdown list had we actually made it through even two full exercises. #OverAmbitiousQ #PoorPlanning<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Zima to a grumpy VG: \u201cWho pissed in your Cheerios this morning?\u201d VG, in response: \u201cI didn\u2019t have any Cheerios!! I\u2019m hungry!!!\u201d Then something something yada yada yada about Jimmy Johns or Jersey Mikes. Honestly, everyone stopped paying attention long before that.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Let\u2019s review Van Gogh\u2019s morning: Cranky and grumpy. Didn\u2019t eat any Cheerios. Might have eaten Jersey Mikes instead which had some problem with too many or not enough or completely missing peppers. Refused to do the time wasters. Broke his cinder block. Whined and suffered through an entire \u201cmedium effort\u201d beatdown. At least the post-beatdown 2nd F (albeit too much about work) was productive and enlightening.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Wahoo had one thing to say (repeatedly), and one thing only. And he\u2019s probably still complaining about it (that goes for whenever you\u2019re reading this backblast). He took extreme exception to Zima\u2019s playlist \u2026 of which there was not one. He was like one of those pull string toys that gets stuck on a loop when the string snaps.<\/span><\/li>\n<li>THANK YOU to all of my friends for posting this morning (that was hard to type, Head Hunter).<\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I\u2019d be doing the readers a disservice if I didn\u2019t add the PAX Slack conversation here:<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-26748\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/04\/Screenshot-2026-04-26-205017-516x1024.png\" alt=\"Slack\" width=\"516\" height=\"1024\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/04\/Screenshot-2026-04-26-205017-516x1024.png 516w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/04\/Screenshot-2026-04-26-205017-151x300.png 151w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/04\/Screenshot-2026-04-26-205017.png 734w\" sizes=\"auto, (max-width: 516px) 100vw, 516px\" \/><\/p>\n<p><b>Announcements:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Head Hunter has The Distillery on Thursday. The theme will be drinking songs.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Head Hunter is posting in Charleston on Saturday. Plunger, be on the lookout for him. He\u2019ll be the one making everyone else look foolish.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Prayers:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Drip, the pirate. Aaaarrrrgggghhhh.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Huckleberry.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stupid Time Wasters. SSHs, SSHs, Burpees, Michael Phelps, IST. &nbsp; Beatdown. &nbsp; Setup 6 cones (yes cones) in a straight line, each about 30 feet apart. One starting station and 5 exercise stations. &nbsp; Workout At Station 0, always perform 10 Perfect Burpees. &nbsp; Rinse and repeat: Complete the same exercise at each cone until [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,206],"tags":[],"class_list":["post-26747","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-western-front"],"acf":{"q":"Zima","date":"4\/24\/26","pax":"Adobe, Rollback, Van Gogh, Head Hunter, Slow Pitch, Wahoo, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26747","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26747"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26747\/revisions"}],"predecessor-version":[{"id":26750,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26747\/revisions\/26750"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26747"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26747"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26747"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}