{"id":26999,"date":"2026-06-22T11:01:34","date_gmt":"2026-06-22T15:01:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26999"},"modified":"2026-06-22T11:01:34","modified_gmt":"2026-06-22T15:01:34","slug":"its-not-the-heat-its-the-humidity","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/06\/its-not-the-heat-its-the-humidity\/","title":{"rendered":"It&#8217;s not the heat, it&#8217;s the humidity"},"content":{"rendered":"<p>Good lord it&#8217;s humid. I walked out of the house to head over for the EC run (more on that in a minute) and struggled to close the door behind me for how thick the air was. It&#8217;s as if I were fighting to close the door with my children holding the other side of it &#8211; not hard by any stretch of the imagination, but noticeable resistance. And annoying. I was still sweating 45 minutes after my shower. If you know me at all, you know my propensity for perspiration. The immediacy of this morning&#8217;s swamp-ass was impossible to ignore. No crawling back in bed with all that going on, that&#8217;s for sure. I was jogging over the park to see if anyone would join me for an EC run when another unfortunate development began taking place&#8230;things were moving and farts were becoming way less certain than they had been just 10 minutes prior. Thankfully (in this instance) nobody took the bait for a run, so I jogged on back home and enjoyed some porcelain-infused solitude for about 10 minutes. It was sweaty, but oh so necessary. I then hopped in the car and drove the 1\/10th of a mile over to the parking lot to meet today&#8217;s Launchpad squad.<\/p>\n<p>I EH&#8217;d Frosty after Transcript texted me yesterday that he&#8217;d be bringing an FNG &#8211; one new guy plus two returners (TripleA and Texas Instruments aka TI aka The King of the South #ILikeMyBeatDownLow #AndMyTopLaidBack) meant there was some swag to be distributed. Green Acres rounded out the crew and we had a solid 7 as it was time to get started. YHC recited the 5 core principle and the mission statement flawlessly and got us rolling into warm-o-rama<\/p>\n<p><strong>WoR:<\/strong> SSH x15ic, Imperial Walkers x15ic, Whirlies x15ic, Abe Vs x6ic, Jack Reachers x8ic, Michael Phelps x8ic<\/p>\n<p><strong>The Thang, pt 1:<\/strong> Rock work &amp; gassers. Mosey to the big field and grab a rock you&#8217;re comfortable doing high reps with. Line up and do the called exercise x22 then run at ~70-80% speed across the field to the other side. Bear crawl back to pick up the six and run in with them. Repeato on the other side. Add exercises each round.<\/p>\n<ul>\n<li>Round 1: 22 curls \/\/ run \/\/ 22 squats \/\/ run back<\/li>\n<li>Round 2: 22 curls, 22 OH press \/\/ run \/\/ 22 squats, 22 merkins \/\/ run back<\/li>\n<li>Round 3: 22 curls, 22 OH press, 22 bent over rows \/\/ run \/\/ 22 squats, 22 merkins, 22 American hammers \/\/ run back<\/li>\n<li>Round 4: 22 curls, 22 OH press, 22 bent over rows, 22 skull crushers \/\/ run \/\/ 22 squats, 22 merkins, 22 American hammers, 22 lunges (sc) \/\/ run back<\/li>\n<li>Round 5: 22 curls, 22 OH press, 22 bent over rows, 22 skull crushers, 22 rock swings \/\/ run \/\/ 22 squats, 22 merkins, 22 American hammers, 22 lunges (sc), 22 WWIIs \/\/ run back<\/li>\n<\/ul>\n<p><strong>The Thang, pt 2:<\/strong> 7 layer dip. Return the rocks and head up to the shelter<\/p>\n<ul>\n<li>10 dips, 10 irkins<\/li>\n<li>10 dips, 10 squats-to-bench<\/li>\n<li>10 dips, 10 merkins<\/li>\n<li>10 dips, 10 L leg split squats<\/li>\n<li>10 dips, 10 derkins<\/li>\n<li>10 dips, 10 R leg split squats<\/li>\n<li>10 dips, 10 dips<\/li>\n<\/ul>\n<p><strong>Mary:<\/strong> Mosey to the parking lot and circle up. Low flutter, Muttons L, Muttons R, Freddie Mercs, H2H, and Alt. Shoulder Taps all x10ic. We wrapped up about 45 sec early.<\/p>\n<p><strong>NMM:\u00a0<\/strong>Glad our new friends TripleA and TI made their way back out. Transcript was talking Rural Assault with them too, I think we&#8217;re gonna be seeing more of them on the #northside. Green Acres was cruising through the rock work&#8230;either being the TRQ site Q has paid dividends or his rock was too small. Por que no los dos? Frosty was worried about the 7th layer of dip, so much so that he claims 6 layer dip is just fine. Gotta have the refried beans, brother. Other Father&#8217;s Day-related chatter took over the airwaves for much of the morning.<\/p>\n<p><strong>Former FNG Two Topping:\u00a0<\/strong>Transcript brought out his neighbor Ahmed, who has daughters the same age as Transcript&#8217;s and their families spend a lot of time together. Maybe less so now that Transcript introduced him to a Burnsy beatdown, so I&#8217;m sorry for that. Other key information about Ahmed is that he manages a Pizza Hut in Kernersville, immigrated to the U.S. from Jordan, and has a small flock of chickens in his backyard. After deciding that Spur was too cool of a name, we settled on Two Topping. Welcome, brother!<\/p>\n<p><strong>Announcements:\u00a0<\/strong>Project Cornerstone workout on Wednesday afternoon, Ziggy Stardust has the Q. Rural Assault and Launchpad both need Qs for the summer, check Slack or message me\/Transcript when you can help. Rural Assault has officially settled on Long Creek Park as the AO, too! Great outdoor space, go check it out.<\/p>\n<p><strong>CoT:\u00a0<\/strong>D-Day is visiting his mom as she transitions into some end-of-life care. One of TI&#8217;s church members lost a baby after a premature birth this past week. My MIL is recovering from a fall. YHC took us out.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Good lord it&#8217;s humid. I walked out of the house to head over for the EC run (more on that in a minute) and struggled to close the door behind me for how thick the air was. It&#8217;s as if I were fighting to close the door with my children holding the other side of [&hellip;]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-26999","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"Burns","date":"6.22.26","pax":"Transcript, Green Acres, former FNG Two Topping, TripleA, Texas Instruments, Frostbite, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26999","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26999"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26999\/revisions"}],"predecessor-version":[{"id":27000,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26999\/revisions\/27000"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26999"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26999"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26999"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}