{"id":26780,"date":"2026-05-05T10:51:39","date_gmt":"2026-05-05T14:51:39","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26780"},"modified":"2026-05-05T10:51:39","modified_gmt":"2026-05-05T14:51:39","slug":"flawless-execution-for-at-least-the-first-37-38-minutes","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/05\/flawless-execution-for-at-least-the-first-37-38-minutes\/","title":{"rendered":"Flawless Execution (For At Least The First 37-38 Minutes)"},"content":{"rendered":"<p>Welp.\u00a0 YHC first forgot to start his watch before we launched into the Motivators during Warm-O-Rama and didn&#8217;t realize it until our second stop in the other First Pres parking lot.\u00a0 But YHC was at least able to keep that flaw hidden from the other 7 pax that showed up.\u00a0 All else was executed flawlessly.\u00a0 Until it wasn&#8217;t at roughly the 37 or 38 minute mark as you can read more about below.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>Motivators x8 IC.\u00a0 (Full SSH for 8x, Half SSH for 8x, Legs Only SSH for 8x, Hops for 8x and then repeato knocking one rep off each round (so 2nd round = 7x, 3rd round = 6x, etc)<\/li>\n<li>Imperial Walkers x15 IC<\/li>\n<li>Hillbillies x15 IC<\/li>\n<li>Mosey to the corner of 2nd and Cherry<\/li>\n<li>Copperhead Squats x10 IC<\/li>\n<li>Copperhead Merkins x10 IC<\/li>\n<li>Mosey to the other First Pres parking lot<\/li>\n<li>Peter Parker x10 IC, hold it<\/li>\n<li>Parker Peter x10 IC, hold it<\/li>\n<li>Mountain Climbers x10 IC<\/li>\n<li>(Realize YHC forgot to start his watch and now start it)<\/li>\n<li>Mosey to the corner of 3rd and Cherry and cross the street<\/li>\n<\/ul>\n<p><strong>The Thang, Part One:\u00a0 Burpee Blocks<\/strong><\/p>\n<p>Using the rectangle &#8220;track&#8221; formed by 3rd Street, Town Park Lane, 2nd Street and Cherry:<\/p>\n<ul>\n<li>Pax run 1 length (Cherry to Town Park Lane on Third).\u00a0 5 Burpees OYO.<\/li>\n<li>Pax run 2 lengths (Third to Second on Town Park Lane and Town Park Lane to Cherry on Second).\u00a0 5 Burpees OYO.<\/li>\n<li>Pax run 3 lengths (Second to Third on Cherry, Cherry to Town Park Lane on Third, Third to Second on Town Park Lane).\u00a0 5 Burpees OYO.<\/li>\n<li>Pax run 4 lengths (Run the whole rectangle).\u00a0 5 Burpees OYO.<\/li>\n<li>Pax run 3 lengths.\u00a0 5 Burpees OYO.<\/li>\n<li>Pax run 2 lengths.\u00a0 5 Burpees OYO.<\/li>\n<li>Pax run 1 length.\u00a0 5 Burpees OYO.<\/li>\n<li>Prison Cell Burpees for the six.<\/li>\n<li>Mosey to the base of Merschel Park.<\/li>\n<\/ul>\n<p><strong>The Thang, Part Two:\u00a0 Triple Nickel<\/strong><\/p>\n<ul>\n<li>Run up the sidewalk\/hill at Merschel Park to 4th Street entrance.<\/li>\n<li>5 Sumo Jump Squats OYO.<\/li>\n<li>Run down the sidewalk\/hill at Merschel Park back to the fire hyrdrant.<\/li>\n<li>5 Trailer Park Merkins OYO.\u00a0 (Doublewide)<\/li>\n<li>Repeato for a total of 5 trips.<\/li>\n<li>Prison Cell Burpees for the six.<\/li>\n<li>Mosey over to the &#8220;right&#8221; side of Merschel Park.<\/li>\n<li>Say farewell to @Bevo.<\/li>\n<\/ul>\n<p><strong>The Thang, Part Three:\u00a0 Three Man Grinders<\/strong><\/p>\n<ul>\n<li>Partner A stays and performs called exercise.\u00a0 Partners B and C run up the stairs\/sidewalk\/hill at Merschel Park to 4th Street entrance.\u00a0 Partner B stays and performs called exercise while Partner C returns to Partner A and relieves him.\u00a0 Rinse and repeato, taking turns.<\/li>\n<li>Round 1:\u00a0 Manmaker Merkins at the bottom and Alternating Reverse Lunges at top<\/li>\n<li>Round 2:\u00a0 Repeato<\/li>\n<li>Round 3:\u00a0 Diamond Merkins at the bottom and Alternating Side Lunges at top<\/li>\n<li>Round 4:\u00a0 Repeato<\/li>\n<li>Round 5:\u00a0 Alternating Shoulder Taps at the bottom and Monkey Humpers at top<\/li>\n<\/ul>\n<p>Mosey back to launch.\u00a0 But take an ill-advised short cut that became a long cut trying to cut through Kaleideum&#8230;once we hit the dead end and turned around, some pax hung a right (@VanGogh, @Frostbite @LambChop), some of us hung a left (YHC, @Bootsie, @Spicoli, @Wobegon) but all eventually made it back to the VSF all in one piece.\u00a0 #Cobains #NobodyIsPerfect<\/p>\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>It really was going well.\u00a0 You&#8217;ll have to ask the attendees.\u00a0 They loved the Motivators.\u00a0 They really loved the Burpee Blocks (although some complained it was too &#8220;WIB-like&#8221;.\u00a0 They tolerated the Prison Cell Burpees whilst waiting for the six.\u00a0 Triple Nickel was a big hit once @Bootsie figured out how to work it.\u00a0 And the three man grinders were classic.\u00a0 And then YHC made the decision to try a slightly different route home and ran into a dead end somewhere over there near Kaleideum.\u00a0 Ooops.\u00a0 Oh well.\u00a0 Just wanted to get our mileage up to 2.7mi+.\u00a0 At least according to YHC&#8217;s 2.3&#8217;s watch because, as mentioned above, YHC started his watch a bit late.<\/p>\n<p>It was nice to have some former #Flatline SiteQs in attendance as @VanGogh and @Bevo both made it out this morning just to hear @LambChop give them grief about having not posted at Flatline in a while.<\/p>\n<p>@Spicoli warned YHC via text that he was on the way but still made it in time to join in for the Motivators.<\/p>\n<p>You have all earned your beer and\/or margaritas and chips and salsa this evening.\u00a0 Have fun.\u00a0 Be safe.<\/p>\n<p>Next week is the Week of Wobegon as he Qs 5 in a row as he turns 50.\u00a0 #Respect.<\/p>\n<p>It was an honor and privilege to lead this morning.<\/p>\n<p>Your friend and #WarDaddy since @DrToot decided not to post,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welp.\u00a0 YHC first forgot to start his watch before we launched into the Motivators during Warm-O-Rama and didn&#8217;t realize it until our second stop in the other First Pres parking lot.\u00a0 But YHC was at least able to keep that flaw hidden from the other 7 pax that showed up.\u00a0 All else was executed flawlessly.\u00a0 [&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":[112,79],"tags":[],"class_list":["post-26780","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-flatline"],"acf":{"q":"Starfish","date":"5\/5\/2026","pax":"Frostbite (WB), Bootsie, Lamb Chop, Bevo, Van Gogh, Wobegon, Spicoli, Starfish (WD, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26780","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=26780"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26780\/revisions"}],"predecessor-version":[{"id":26781,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26780\/revisions\/26781"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26780"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26780"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26780"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}