{"id":26903,"date":"2026-05-29T09:47:58","date_gmt":"2026-05-29T13:47:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26903"},"modified":"2026-05-29T09:47:58","modified_gmt":"2026-05-29T13:47:58","slug":"breaking-out-of-prison-and-dropping-bombs","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/05\/breaking-out-of-prison-and-dropping-bombs\/","title":{"rendered":"Breaking Out Of Prison And Dropping Bombs"},"content":{"rendered":"<p>So the video game &#8220;Urban Assault&#8221; launched in 1998.\u00a0 So my junior analyst Claude assisted in developing a suggested workout weinke (that YHC merely took under advisement and therefore only loosely based what we actually did on Claude&#8217;s suggestions) and in developing a playlist of 1998 &#8220;bangers&#8221; to go with it (here Claude did a much nicer job as all of the tunes we listened to this morning were part of Claude&#8217;s suggestions).\u00a0 Seven total pax showed up for at least a part of the festivities and here&#8217;s roughly how it went down:<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>Motivators (descending from 8x) (Full SSH x8, Half SSH x8, Legs Only SSH x8, Hops Only SSH x8 then repeato x7, x6, x5, x4, x3, x2, x1) #CrowdPleaser<\/li>\n<li>IW x15 IC<\/li>\n<li>Toy Soldier x15 IC<\/li>\n<li>Arm Swirly Things, forward, x12 IC, hold it<\/li>\n<li>Arm Swirly Things, reverse, x12 IC<\/li>\n<\/ul>\n<p><strong>The Thang, Part 1:\u00a0 Sector Circuit<\/strong><\/p>\n<p>3 stations:<\/p>\n<p>1) Bailey Park stage:\u00a0 5 Prison Cell Burpees OYO, run to<\/p>\n<p>2) Corner of 5th and Patterson:\u00a0 10 Trailer Park Merkins (#Doublewide) OYO, run to<\/p>\n<p>3) Shovel Flag:\u00a0 15 Sumo Jump Squats OYO<\/p>\n<p>Repeato for a total of 3 full circuits.<\/p>\n<p>Mosey to damp grass.<\/p>\n<p><strong>The Thang, Part 2:\u00a0 Dropping B.O.M.B.S.<\/strong><\/p>\n<ul>\n<li><strong>B<\/strong>urpees x5 OYO<\/li>\n<li>Run across field to Vine St.<\/li>\n<li><strong>B<\/strong>urpees x5 OYO<\/li>\n<li><strong>O<\/strong>verhead Claps x10 OYO<\/li>\n<li>Run back across field to Patterson<\/li>\n<li><strong>B<\/strong>urpees x5 OYO<\/li>\n<li><strong>O<\/strong>verhead Claps x10 OYO<\/li>\n<li><strong>M<\/strong>erkins x15 OYO<\/li>\n<li>Run across field to Vine St.<\/li>\n<li><strong>B<\/strong>urpees x5 OYO<\/li>\n<li><strong>O<\/strong>verhead Claps x10 OYO<\/li>\n<li><strong>M<\/strong>erkins x15 OYO<\/li>\n<li><strong>B<\/strong>ig Boy Situps x20 OYO<\/li>\n<li>Run across field to Patterson<\/li>\n<li><strong>B<\/strong>urpees x5 OYO<\/li>\n<li><strong>O<\/strong>verhead Claps x10 OYO<\/li>\n<li><strong>M<\/strong>erkins x15 OYO<\/li>\n<li><strong>B<\/strong>ig Boy Situps x20 OYO<\/li>\n<li><strong>S<\/strong>quats x25 OYO<\/li>\n<li>Run across field to Vine St.<\/li>\n<li><strong>O<\/strong>verhead Claps x10 OYO<\/li>\n<li><strong>M<\/strong>erkins x15 OYO<\/li>\n<li><strong>B<\/strong>ig Boy Situps x20 OYO<\/li>\n<li><strong>S<\/strong>quats x25 OYO<\/li>\n<li>Run across field to Patterson<\/li>\n<li><strong>M<\/strong>erkins x15 OYO<\/li>\n<li><strong>B<\/strong>ig Boy Situps x20 OYO<\/li>\n<li><strong>S<\/strong>quats x25 OYO<\/li>\n<li>Run across field to Vine St.<\/li>\n<li><strong>B<\/strong>ig Boy Situps x20 OYO<\/li>\n<li><strong>S<\/strong>quats x25 OYO<\/li>\n<li>Run across field to Patterson<\/li>\n<li><strong>S<\/strong>quats x25 OYO<\/li>\n<\/ul>\n<p>Mosey to benches across Vine St.<\/p>\n<p><strong>The Thang, Part 3:\u00a0 Descending Pyramid<\/strong><\/p>\n<ul>\n<li>Run down Vine to Bridge Over Fifth<\/li>\n<li>10 Gas Pumps<\/li>\n<li>10 Dive Bombers<\/li>\n<li>Run back to benches<\/li>\n<li>10 Dips<\/li>\n<li>10 Derkins<\/li>\n<li>Run down Vine to Bridge Over Fifth<\/li>\n<li>8 Gas Pumps<\/li>\n<li>8 Dive Bombers<\/li>\n<li>Run back to benches<\/li>\n<li>8 Dips<\/li>\n<li>8 Derkins<\/li>\n<li>Run down Vine to Bridge Over Fifth<\/li>\n<li>6 Gas Pumps<\/li>\n<li>6 Dive Bombers<\/li>\n<li>Run back to benches<\/li>\n<li>6 Dips<\/li>\n<li>6 Derkins<\/li>\n<li>Run down Vine to Bridge Over Fifth<\/li>\n<li>4 Gas Pumps<\/li>\n<li>4 Dive Bombers<\/li>\n<li>Run back to benches<\/li>\n<li>4 Dips<\/li>\n<li>4 Derkins<\/li>\n<li>Run down Vine to Bridge Over Fifth<\/li>\n<li>2 Gas Pumps<\/li>\n<li>2 Dive Bombers<\/li>\n<li>Run back to benches<\/li>\n<li>2 Dips<\/li>\n<li>2 Derkins<\/li>\n<\/ul>\n<p>Mosey back to shovel flag.<\/p>\n<p><strong>1+ Minute of Mary<\/strong><\/p>\n<ul>\n<li>LBCs x12 IC<\/li>\n<li>Low Dolly x12 IC<\/li>\n<\/ul>\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>Solid group of assaulters this morning.\u00a0 Strong work and strong mumblechatter.\u00a0 1.40 miles on the Garmin.\u00a0 Aerobic 3.2 and Anaerobic 2.5.\u00a0 Exercise Load 150.<\/p>\n<p>Discussion topics (that YHC heard amongst the flurry of chatter and some of which happened at DeBeen) included:<\/p>\n<ul>\n<li>BVDBs<\/li>\n<li>Speaking of BVDBs, @LambChop dispensing more real estate advice<\/li>\n<li>@LambChop dispensing grandparenting advice<\/li>\n<li>@Tammy&#8217;s love for motivators<\/li>\n<li>Instructing @Bootsie on the appropriate mileage for WIB<\/li>\n<li>@Spicoli diving into a 4 foot pool<\/li>\n<li>@DrToot partying like it&#8217;s 1982 at Hinton James dorm<\/li>\n<li>@Frostbite staying out of prison<\/li>\n<li>@LambChop&#8217;s time in prison<\/li>\n<li>Generally whining about the wet grass<\/li>\n<li>Dive Bomber form<\/li>\n<li>LimpBizkit<\/li>\n<li>@LambChop&#8217;s mom&#8217;s music listening habits<\/li>\n<li>Mike D<\/li>\n<li>YHC not getting hit by a truck on his bike at OKI this year<\/li>\n<li>DR workouts in OKI, HH, Charleston<\/li>\n<li>Disbelief that 1998 was 28 years ago<\/li>\n<li>YHC&#8217;s travel log from April Holland\/Belgium cruise<\/li>\n<li>@Woodpecker&#8217;s semester abroad in Belgium<\/li>\n<li>Sound off in comments on any important nuggets YHC may have missed<\/li>\n<\/ul>\n<p>Here&#8217;s the playlist:<\/p>\n<p><iframe title=\"Spotify Embed: Urban Assault - 1998 Was 28 Years Ago\" style=\"border-radius: 12px\" width=\"100%\" height=\"352\" frameborder=\"0\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\" src=\"https:\/\/open.spotify.com\/embed\/playlist\/3d1UqHrXRFXfYm4qxTUtSx?si=e9567e0cc316451f&amp;utm_source=oembed\"><\/iframe><\/p>\n<ul>\n<li>The Way (Fastball)<\/li>\n<li>Gettin&#8217; Jiggy Wit It (Will Smith)<\/li>\n<li>Tubthumping (Chumbawamba)<\/li>\n<li>Intergalactic (Beastie Boys)<\/li>\n<li>Everybody (Backstreet&#8217;s Back)<\/li>\n<li>Hard Knock Life (Jay-Z)<\/li>\n<li>No Limit (Usher)<\/li>\n<li>Flagpole Sitta (Harvey Danger)<\/li>\n<li>Semi-Charmed Life (Third Eye Blind)<\/li>\n<li>Fuel (Metallica)<\/li>\n<li>Freak On A Leash (Korn)<\/li>\n<li>Nookie (Limp Bizkit)<\/li>\n<\/ul>\n<p>Thanks for the honor and privilege of leading.\u00a0 You get my 2.3 aka The Nantan next Friday.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So the video game &#8220;Urban Assault&#8221; launched in 1998.\u00a0 So my junior analyst Claude assisted in developing a suggested workout weinke (that YHC merely took under advisement and therefore only loosely based what we actually did on Claude&#8217;s suggestions) and in developing a playlist of 1998 &#8220;bangers&#8221; to go with it (here Claude did a [&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":[112,91],"tags":[],"class_list":["post-26903","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Starfish","date":"5\/29\/2026","pax":"Frostbite (WB), Bootsie, Lamb Chop, Tammy, Spicoli, Starfish (QIC), Dr. Toot (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26903","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=26903"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26903\/revisions"}],"predecessor-version":[{"id":26904,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26903\/revisions\/26904"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26903"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26903"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26903"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}