{"id":26777,"date":"2026-05-04T09:36:24","date_gmt":"2026-05-04T13:36:24","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26777"},"modified":"2026-05-04T09:36:24","modified_gmt":"2026-05-04T13:36:24","slug":"flesh-wound","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/05\/flesh-wound\/","title":{"rendered":"Flesh Wound"},"content":{"rendered":"<p>Following an innocuous preblast promising upper body and core focus, four other pax joined YHC to start their week off on the Iron Throne.\u00a0 Chattering began as soon as Boomerang and Palin arrived asking where the music was.\u00a0 Boomerang was still chapped that Burns didn\u2019t bring music to TRQ last Thursday.\u00a0 The pax were promised that we would go to the music.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Downdawgs, Calves, World\u2019s Greatest Stretch, Cherry Pies<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>We moseyed to the block line in the bus lot, then carried them to the playground.\u00a0 Pax found a super-speaker and a weinke awaiting them.\u00a0 Weinke contained trios of exercises.<\/p>\n<ul>\n<li>Toes to Bars + Pullup x 5<\/li>\n<li>Blockees x 10<\/li>\n<li>Block Swings x 15<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Dive Bombers x 5<\/li>\n<li>Squatty Potties x 10<\/li>\n<li>Glute Bridges x 15<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Overhead Press x 5<\/li>\n<li>RDLs x 10<\/li>\n<li>Windshield Wipers x 15<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Side-to-Side Merkins x 5<\/li>\n<li>Calf Raises x 10<\/li>\n<li>WW2s x 15<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>WMDs x 5<\/li>\n<li>Block Plank Jacks x 10<\/li>\n<li>Curls x 15<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>After each trio, take a lap.\u00a0 Repeat the weinke as time allows.<\/p>\n<p>0607, mosey home for 2 minutes of Mary.<\/p>\n<p>Finished.<\/p>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Hitman\u2019s father John.<\/li>\n<li>Huck\u2019s leg.<\/li>\n<li>Drip\u2019s eye.<\/li>\n<li>Palin\u2019s back.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Pax were given the option of bear crawling to basketball court and back in lieu of running a lap. That wasn\u2019t appealing to anyone, so everyone ran, even Boomerang!<\/li>\n<li>Superfly frequently mistakes YHC and Closer. I guess the only distinguishable difference is one has a cool scar.<\/li>\n<li>Speaking of: during COT, Boomerang dipped his head.\u00a0 His cranium was spurting blood.\u00a0 \u201cOh, I hit my head doing the pullups.\u201d\u00a0 The pax, including the Q, had a hard time focusing on anything other than the top of his head thenceforth.\u00a0 That one is going to leave a mark.<\/li>\n<li>Palin was not pleased with blockees and block swings, as he claimed to be nursing a sore back. He didn\u2019t show any signs of being limited by it, and he still found cause to critique YHC\u2019s glute bridge form.<\/li>\n<li>Tammy was his normal quiet assassin self, performing all reps with superb form and without chatter.<\/li>\n<li>YHC was surprised that the pax seemed to not ever have done windshield wipers and WW2s with blocks before.<\/li>\n<\/ul>\n<p>Thanks, Tammy, for the keys.\u00a0 They are on the pseudo-lock line with the blocks.<\/p>\n<p>May the 4<sup>th<\/sup> be with you all.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Following an innocuous preblast promising upper body and core focus, four other pax joined YHC to start their week off on the Iron Throne.\u00a0 Chattering began as soon as Boomerang and Palin arrived asking where the music was.\u00a0 Boomerang was still chapped that Burns didn\u2019t bring music to TRQ last Thursday.\u00a0 The pax were promised [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-26777","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"","date":"May 4, 2026","pax":"Boomerang, Superfly, Palin, Tammy, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26777","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26777"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26777\/revisions"}],"predecessor-version":[{"id":26778,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26777\/revisions\/26778"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26777"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26777"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26777"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}