{"id":26898,"date":"2026-05-27T16:28:32","date_gmt":"2026-05-27T20:28:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26898"},"modified":"2026-05-27T16:28:32","modified_gmt":"2026-05-27T20:28:32","slug":"catching-up-with-gold-watch","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/05\/catching-up-with-gold-watch\/","title":{"rendered":"Catching Up with Gold Watch"},"content":{"rendered":"<p>Frank \u2018n Beans sent out the bat signal Tuesday afternoon.\u00a0 Having already mentally HCed, YHC happily obliged the good site-Q.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Asian Squats, Up\/Downdawgs, Calves, World\u2019s Greatest Stretch, Cherry Pies<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>We moseyed to the track, carefully navigating around the muddy pits along the way.\u00a0 YHC dropped the weinke on the ground.\u00a0 Pax were instructed to partner up.\u00a0 Partner A slow moseys, partner B performs reps x 10 of first exercise, then sprints to catch up with partner A.\u00a0 Flip flop and repeato until both partners have each completed 50 reps of each exercise.\u00a0 Once both partners have completed 50 reps, drop and perform 10 booyah merkins, then mosey back to starting point on track and begin next exercise.\u00a0 Exercises were:<\/p>\n<ul>\n<li>Dive Bombers<\/li>\n<li>Squats<\/li>\n<li>SSHs<\/li>\n<li>Lunges (SC)<\/li>\n<li><span style=\"text-decoration: line-through\">Burpees<\/span><\/li>\n<li><span style=\"text-decoration: line-through\">Hand-Release Merkins<\/span><\/li>\n<\/ul>\n<p>Mosey home for 5 minutes of Mary:<\/p>\n<ul>\n<li>Heels to Heaven<\/li>\n<li>Alternating one-legged Glute Bridges<\/li>\n<li>Freddie Mercuries<\/li>\n<li>Low Planks<\/li>\n<\/ul>\n<p>Finished.<\/p>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Gold Watch\u2019s visit and travel.<\/li>\n<li>Huck\u2019s leg, Drip\u2019s eye.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>2+ miles covered. Completing 50 reps of each exercise per pax took longer than expected, so we (drats) didn\u2019t get to the burpees.<\/li>\n<li>Great to see Gold Watch. YHC had seen that he had posted already this week.\u00a0 He\u2019s in town until Friday, so watch for and welcome him back to Dashland.<\/li>\n<li>Parent Trap was excited to jump onto Slack. YHC did his best (read: very poor) imitation of IT support and managed to send him an invite.<\/li>\n<li>Cooter lives \u201cfour doors down from the parking lot\u201d. YHC tried to put a Schlitz-like EH on him and get him out to the Friday run.\u00a0 Give it time.<\/li>\n<li>There was some general MC about the absence of the Wednesday Regulars. Need to build back up the numbers with the departures of Chisel, Zesty, and Schlitz with new blood.<\/li>\n<\/ul>\n<p>Thanks, FnB, for the keys.\u00a0 They slipped off my fingers into a mud puddle beside the creek.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Frank \u2018n Beans sent out the bat signal Tuesday afternoon.\u00a0 Having already mentally HCed, YHC happily obliged the good site-Q. Warmarama: SSHs, Asian Squats, Up\/Downdawgs, Calves, World\u2019s Greatest Stretch, Cherry Pies The Thang: We moseyed to the track, carefully navigating around the muddy pits along the way.\u00a0 YHC dropped the weinke on the ground.\u00a0 Pax [&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":[82],"tags":[],"class_list":["post-26898","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"","date":"5.27.26","pax":"Gold Watch, Cooter, Parent Trap, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26898","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=26898"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26898\/revisions"}],"predecessor-version":[{"id":26899,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26898\/revisions\/26899"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26898"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26898"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}