{"id":26848,"date":"2026-05-18T12:21:07","date_gmt":"2026-05-18T16:21:07","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26848"},"modified":"2026-05-18T12:21:07","modified_gmt":"2026-05-18T16:21:07","slug":"5-15-workout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/05\/5-15-workout\/","title":{"rendered":"5-15 Workout"},"content":{"rendered":"<p>It was a beautiful morning on the 15<sup>th<\/sup> of May in the year of our Lord 2026 at Western Front.\u00a0 Birds were just waking up, sprinklers going in the field, and I passed this jacked alien who runs in Lewisville every morning right about the time I am going into F3.\u00a0 I have been trying to EH him if he ever stops running.\u00a0 He would be a perfect PAX if nothing else for the running crew.\u00a0 Although I am not sure he would give @Beverly a run for his money.\u00a0 My money is on @Beverly, but I digress.<\/p>\n<p>I originally had Drano on tap to Q because I was going to drive to DC to see friends this morning but his surgery schedule shifted so I decided to kick off Ducky\u2019s 5-15 workout.\u00a0 This one is an oldie but goodie.<\/p>\n<p>Warm-O-Rama<\/p>\n<ul>\n<li>The usual &#8211; nobody cares<\/li>\n<\/ul>\n<p>The Thang \u2013<\/p>\n<ul>\n<li>Bring Coupons up to field and do 15 reps of:\n<ul>\n<li>Big Boy Sit-ups with Coupon<\/li>\n<li>Thrusters<\/li>\n<li>KB Swings<\/li>\n<li>Curls<\/li>\n<li>Blockies<\/li>\n<\/ul>\n<\/li>\n<li>Run the 80-yard field and back \u2013 AMRAP<\/li>\n<li>Every 5 minutes of my old TRQ playlist, do 5 burpees. See how many rounds we can get.<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<ul>\n<li>Hugo and Van Gogh are just beasts let me tell you. YHC was at least 1 and maybe 2 rounds behind both of them.<\/li>\n<li>Slow Pitch and YHC decided not to remove the vests. This had me feeling it on the ride to DC.<\/li>\n<li>Rollback is on the mend. He had his partner in crime Finn on the Ruck and met us back for COT.<\/li>\n<li>This workout was a good IPC style that just left you gassed at the end. I knew I was not going to have time to do much over the weekend so YHC wanted to get this in prior.<\/li>\n<li>For anyone who has not been out to Western Front, I encourage you to join us at least once. The AO has lots to offer and plenty of parking.\u00a0 It also offers a \u201cMax Effort\u201d workout if you are looking for that.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Thank you all for the opportunity to let me lead you.\u00a0 I am looking for a solid summer of pain, comradeship, and hopefully some rain workouts.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Duck Out<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was a beautiful morning on the 15th of May in the year of our Lord 2026 at Western Front.\u00a0 Birds were just waking up, sprinklers going in the field, and I passed this jacked alien who runs in Lewisville every morning right about the time I am going into F3.\u00a0 I have been trying [&hellip;]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-26848","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Rubber Ducky","date":"5.15.2026","pax":"Rollback, Van Gogh, Slow Pitch, Hugo, Rubber Ducky"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26848","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26848"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26848\/revisions"}],"predecessor-version":[{"id":26849,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26848\/revisions\/26849"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26848"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26848"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26848"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}