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The Macy 3 Route<\/p><\/div>\n
Warm-o-rama\u00a0<\/b><\/p>\n\n- Mission Statement \/ Core Principles!<\/span><\/li>\n<\/ul>\n
The Thang<\/b><\/p>\n\n- \u201cThe Macy\u201d \/ Birthday BASH<\/span>\n
\n- Perform at each station, approximately 1\/4 loop away, starting at Launch<\/span><\/li>\n
- Lap 1<\/span>\n
\n- Station 1: <\/span>B<\/b>urpees x 42 OYO<\/span><\/li>\n
- Station 2: <\/span>A<\/b>merican Hammers x 42 (DC) OYO<\/span><\/li>\n
- Station 3: <\/span>S<\/b>quat Kicks (SC) (Wall sit and kick) x 42 OYO<\/span><\/li>\n
- Station 4: <\/span>H<\/b>indu Merkins – aka Dive Bombers x 42 OYO<\/span><\/li>\n<\/ul>\n<\/li>\n
- Lap 2<\/span>\n
\n- Station 2: <\/span>A<\/b>merican Hammers x 42 (DC) OYO<\/span><\/li>\n
- Station 3: <\/span>S<\/b>quat Kicks (SC) (Wall sit and kick) x 42 OYO<\/span><\/li>\n
- Station 4: <\/span>H<\/b>indu Merkins – aka Dive Bombers x 42 OYO<\/span><\/li>\n<\/ul>\n<\/li>\n
- Lap 3<\/span>\n
\n- Station 3: <\/span>S<\/b>quat Kicks (SC) (Wall sit and kick) x 42 OYO<\/span><\/li>\n
- Station 4: <\/span>H<\/b>indu Merkins – aka Dive Bombers x 42 OYO<\/span><\/li>\n<\/ul>\n<\/li>\n
- Lap 4<\/span>\n
\n- Station 4: <\/span>H<\/b>indu Merkins – aka Dive Bombers x 42 OYO<\/span><\/li>\n<\/ul>\n<\/li>\n
- Lap 5 (Start to add stations back)\n
\n- Station 3: S<\/b>quat Kicks (SC) (Wall sit and kick) x 42 OYO<\/li>\n
- Station 4: H<\/b>indu Merkins – aka Dive Bombers x 42 OYO<\/li>\n<\/ul>\n<\/li>\n
- Lap 6\n
\n- Station 2: A<\/b>merican Hammers x 42 (DC) OYO<\/li>\n
- Station 3: S<\/b>quat Kicks (SC) (Wall sit and kick) x 42 OYO<\/li>\n
- Station 4: H<\/b>indu Merkins – aka Dive Bombers x 42 OYO<\/li>\n<\/ul>\n<\/li>\n
- Lap 7\n
\n- Station 1: B<\/b>urpees x 42 OYO<\/li>\n<\/ul>\n<\/li>\n
- OUT OF TIME!!<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
<\/p>\n
Mary<\/b><\/p>\n\n- Definitely no time.<\/span><\/li>\n<\/ul>\n
CoT<\/strong><\/p>\n\n- YHC gave thanks for another year around the sun. Nearly 1\/4 of my life doing F3 now, and YHC is a better man, husband, father, son because of it.<\/li>\n
- Shared a story of Hoser who brought YHC out, and how I thought he was the happiest guy you ever met, until he committed suicide. His legacy left a huge impact on my life. Use this group to make yourself vulnerable and check in with your fellow man.. There is no better time to spill your heart out than when suffering in the gloom.<\/li>\n
- YHC took us out giving thanks for the 11 HIMs who came out, for Hoser, for F3, and for another trip around the sun.<\/li>\n<\/ul>\n
NMM<\/strong><\/p>\n\n- YHC arrived 15 minutes early to scope out the lot and put out cones. It was clean and pristine as ever. Except for the Port-a-John by the storage container and the smell it was giving off\u2026<\/li>\n
- Rollback and Ducky arrived first followed by a stream of High Impact Men.<\/li>\n
- \u00a0Instructions were given at 5:29, this was a straightforward beatdown, but clearly some PAX had not read the official PreBlast (Zima didn\u2019t even acknowledge of after years of griping..,).<\/li>\n
- Slowpitch definitely read the preblast though, as he was curled up in a ball crying before we started\u2026 or stretching his throwing shoulder off you believe him<\/li>\n
- \u00a0Slaughter Starter: 42 burpees really got the heart rate up. Most PAX were hoping we wouldn\u2019t get back to them given the Peeling nature of the beatdown.<\/li>\n
- \u00a0Thankfully Ducky provided tunes, these would come in handy, especially later.<\/li>\n
- \u00a0Rollback finished burpees first and never looked back, that ankle wasn\u2019t slowing him down.<\/li>\n
- \u00a0Spent most of my time along side my Murph-Bro Headhunter. He showed up in pants and long sleeves hoping to lose 3 pounds before his family cruise on Friday. Will see what the scale says when he gets home?<\/li>\n
- Spicoli rolled in when we were all at the second station, so he still owes YHC 42 burpees if he wants this birthday diva to be happy! Once arrived though, he had excellent form and provided good MC.<\/li>\n
- \u00a0The Port-a-John funk was strong this morning, Slowpitch didn\u2019t seem to mind, but I did see him risk going around to the dark back side of the storage container at least once for his Sit Kicks.<\/li>\n
- Aaaand the Hindu Merkins\u2026. Most got in 252 reps! It was horrible, and YHC loved it. Glad we moved the music over here.<\/li>\n
- Some debate over the name, but if you google it, a \u201cHindu Push-up\u201d definitely seems to be the original name for Dive Bombers. This is why Greenspan posted. His wisdom shone through as PAX could see him running with his hands straight down by his side after completing reps.<\/li>\n
- Beco asked why we didn\u2019t just do Handstand Pushups instead,.. definitely a missed opportunity!<\/li>\n
- \u00a0Speaking of Bevo, he definitely arrived late while we were at the Hindu Merkin station, and definitely owes YHC at least 42 burpees birthday is ruined!<\/li>\n
- Time flew by, and star break between stations seemed to get shorter and shorter.<\/li>\n
- At one point, Turnover asked \u201cWhy are you the way you are?\u201d He\u2019s been asking that one for a few years now\u2026 jury is still out!<\/li>\n
- Zima looked strong through the end, pushing YHC for the last set of Hindu Merkins.<\/li>\n
- Call it coincidence or providence, but timing was perfect to end in the Burpee station. YHC went right til 06:15:50 to finish the set of 42. Some PAX tried to end 50 seconds earlier, but thankfully it wasn\u2019t there birthday!<\/li>\n
- Rollback even made it through to do American Hammers, okay okay your younger and faster than me, YHC gets it\u2026<\/li>\n
- Crash was so unfazed he went off and ran 2 miles AFTER the beatdown!?!? #Respect<\/li>\n
- In total: 2.5 miles, 84 burpees, 84 American hammers, 168 Squat Kicks, 252 Hindu Merkins, and no cake.<\/li>\n<\/ul>\n
<\/p>\n
Thanks for helping this Birthday Boy start off the day right, men! I appreciate you all, lots of other PAX who couldn\u2019t make it!<\/p>\n
VG<\/p>\n
<\/p>\n
![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/05\/VG_Birthday_Macy-1024x559.png\")
<\/p>\n","protected":false},"excerpt":{"rendered":"
Everyone should know by now that YHC loves tradition, and \u201cThe Craftsman\u201d slowly became a WIB tradition for YHC to Q at the old Sears parking lot at Hanes Mall. Over time, the parking lot slowly went down hill; with parked tractor trailers, lots of garbage, no lighting, rough asphalt, and construction fencing. So […]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-26857","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Van Gogh","date":"05\/21\/2026","pax":"Rollback, Zima, Greenspan, Bevo, Turnover, Rubber Ducky, Head Hunter, Crash, Slowpitch (WB), Spicoli (WD), van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26857","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26857"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26857\/revisions"}],"predecessor-version":[{"id":26863,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26857\/revisions\/26863"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26857"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26857"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26857"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}