{"id":27023,"date":"2026-06-25T20:43:06","date_gmt":"2026-06-26T00:43:06","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27023"},"modified":"2026-06-25T20:43:06","modified_gmt":"2026-06-26T00:43:06","slug":"tour-de-draftee-stop-11-bells-whistles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/06\/tour-de-draftee-stop-11-bells-whistles\/","title":{"rendered":"Tour de Draftee Stop #11: Bells &amp; Whistles"},"content":{"rendered":"<h2 class=\"PDq2pG_selectionAnchorContainer\" data-section-id=\"1b9meco\" data-start=\"196\" data-end=\"208\">The Thang<\/h2>\n<p data-start=\"209\" data-end=\"782\">Control was key. We worked through slow, deliberate single-limb movements, following a 5-second cadence. Part 1 focused on upper body stability\u2014curls, presses, rows, and lateral raises\u2014balancing on one foot. After each set, we jogged to the island and sprinted back. Part 2 brought slow RDLs, controlled goblet squats, and two laps of a suitcase carry around the parking lot. We repeated sprints. Part 3\u2014&#8221;Control&#8221;\u2014targeted core with dead bugs, Turkish get-up progressions, and half-kneeling presses\u2014again slow and controlled. We finished with a ring of fire overhead press.<\/p>\n<h2 data-section-id=\"1bgcoqn\" data-start=\"784\" data-end=\"796\">The Story<\/h2>\n<p data-start=\"797\" data-end=\"985\">This wasn\u2019t about speed; it was a battle against gravity and patience. The slow movements challenged everyone equally, and the burn was real. In the end, the control and precision won out.<\/p>\n<h2 data-section-id=\"1g1dfs8\" data-start=\"987\" data-end=\"1001\">Tour Update<\/h2>\n<p data-start=\"1002\" data-end=\"1082\">No FNGs today. The mission remains: Show up. Lift your brother up. Bring an FNG.<\/p>\n<p data-start=\"1084\" data-end=\"1111\" data-is-last-node=\"\" data-is-only-node=\"\">On to Western Front. SYITG!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Thang Control was key. We worked through slow, deliberate single-limb movements, following a 5-second cadence. Part 1 focused on upper body stability\u2014curls, presses, rows, and lateral raises\u2014balancing on one foot. After each set, we jogged to the island and sprinted back. Part 2 brought slow RDLs, controlled goblet squats, and two laps of a [&hellip;]<\/p>\n","protected":false},"author":664,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-27023","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Draftee","date":"06-24-2026","pax":"Starfish, Lemming, Airbag, Manscape (WD), Woodpecker, Dr. Toot, Closer, Bluto, Draftee (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27023","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\/664"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27023"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27023\/revisions"}],"predecessor-version":[{"id":27025,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27023\/revisions\/27025"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27023"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27023"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27023"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}