{"id":26844,"date":"2026-05-18T09:58:58","date_gmt":"2026-05-18T13:58:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26844"},"modified":"2026-05-18T09:58:58","modified_gmt":"2026-05-18T13:58:58","slug":"muggy-monday-morning-at-vi","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/05\/muggy-monday-morning-at-vi\/","title":{"rendered":"Muggy Monday Morning at VI"},"content":{"rendered":"<p>Today was certainly a Muggy Monday Morning at VI but that didn\u2019t hold us back from putting in some hard work. YHC was the Substi-Q for @Drip who is still recovering from surgery so I wanted to show our appreciation to Drip and lead a beatdown Drip led in 2021. Here is how it went down.<br \/>\n<strong><br \/>\nThe thang:<br \/>\n<\/strong>4 corners in the parking lot. Each corner started off with burpees and then the next 3 exercises were 15 reps for round 1, 20 reps for round 2 and then 15 reps for round 3.<\/p>\n<p><strong><u>Corner 1<\/u><\/strong><\/p>\n<ul>\n<li>5 Burpees<\/li>\n<li>LBC\u2019s<\/li>\n<li>Mountain Climbers<\/li>\n<li>WWII\u2019s<\/li>\n<\/ul>\n<p><strong><u>Corner 2<\/u><\/strong><\/p>\n<ul>\n<li>5 Burpees<\/li>\n<li>Low Flutters<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<\/ul>\n<p><strong><u>Corner 3<\/u><\/strong><\/p>\n<ul>\n<li>10 Burpees<\/li>\n<li>Freddie Mercs<\/li>\n<li>CCD\u2019s<\/li>\n<li>Lunges<\/li>\n<\/ul>\n<p><strong><u>Corner 4<\/u><\/strong><\/p>\n<ul>\n<li>10 Burpees<\/li>\n<li>American Hammers<\/li>\n<li>Diamond Merkins<\/li>\n<li>Jump Squats<\/li>\n<\/ul>\n<p>After Round 1 and Round 2 were completed, YHC stayed with the 2021 workout and had the PAX go over to the benches for 15 erkins, 15 derkins, 15 dips then 20 erkins, 20 derkins and 20 dips. Back to the lot to finish round 3.<\/p>\n<p><strong>Announcements<\/strong><\/p>\n<ul>\n<li>Plenty of opportunities to server at Samaritan Ministries \u2013 Tonight 05.18.2026 and also on Wednesdays.<\/li>\n<li>Memorial Day Convergence details are out and will be posted in General and Preblast on Slack.<\/li>\n<\/ul>\n<p><strong>Prayer Requests<\/strong><\/p>\n<ul>\n<li>Slowpitch M (Logan) going in today for a chest CT and praying for healing and answers as shes been dealing with pneumonia and a bad cough for a couple of months<\/li>\n<li>Prayer for all the men of F3 dealing with illness, recovery from surgery, injury, etc.<\/li>\n<li>Pray that we are a light to all of those around us.<\/li>\n<\/ul>\n<p><strong>nmm<\/strong><\/p>\n<ul>\n<li>This weekend our very own Ziggy went golfing and found out quickly that Par 3\u2019s can be tricky and might lead to shooting an 8 on that said Par 3. But Ziggy does what Ziggy does best and finished strong on the back 9.<\/li>\n<li>Cruiser was telling us about some of the funky foods he ate on his trip like hot dogs in mayonnaise amongst other things\u2026.made my stomach hurt just thinking about it.<\/li>\n<li>There was some talk about being 6-8 inches too small\u2026\u2026\u2026well 6-8 inches short of rain that is.<\/li>\n<li>Ziggy finished another year at Wake as graduation is today\u2026.he isn\u2019t going but that\u2019s just because he has gone prior years and none of his colleagues were there.<\/li>\n<li>Cruiser was our brave hero as he killed a black spider so we can study said spider and see if it was a black widow spider\u2026.study is ongoing.<\/li>\n<li>Speaking of spiders. YHC was fighting one this morning, decent size, as I was getting ready to leave for VI. I ended up winning the battle but the spider put up a good fight.<\/li>\n<li>Corner 1 of the workout was by the Jerry Long YMCA windows strategically to get some of those gym guys out into the Gloom (recruiting without the NIL!).<\/li>\n<\/ul>\n<p>Thank y\u2019all for letting me lead today on this Muggy Monday Morning at VI. Missed some of you regulars out there in the gloom and hope to see you soon!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-26845\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/05\/IMG_1990-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/05\/IMG_1990-300x225.jpg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/05\/IMG_1990-1024x768.jpg 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/05\/IMG_1990-768x576.jpg 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/05\/IMG_1990-1536x1152.jpg 1536w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/05\/IMG_1990-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today was certainly a Muggy Monday Morning at VI but that didn\u2019t hold us back from putting in some hard work. YHC was the Substi-Q for @Drip who is still recovering from surgery so I wanted to show our appreciation to Drip and lead a beatdown Drip led in 2021. Here is how it went [&hellip;]<\/p>\n","protected":false},"author":697,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,77],"tags":[],"class_list":["post-26844","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy"],"acf":{"q":"Slowpitch","date":"05.18.2026","pax":"@Cruiser, @Ziggy Stardust, @Slowpitch"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26844","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\/697"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26844"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26844\/revisions"}],"predecessor-version":[{"id":26846,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26844\/revisions\/26846"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26844"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26844"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26844"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}