{"id":27069,"date":"2026-07-07T09:02:46","date_gmt":"2026-07-07T13:02:46","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27069"},"modified":"2026-07-07T09:02:46","modified_gmt":"2026-07-07T13:02:46","slug":"humidity-and-dice","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/07\/humidity-and-dice\/","title":{"rendered":"Humidity and Dice"},"content":{"rendered":"<p><span style=\"font-weight: 400\">As we gathered for the region\u2019s premier Tuesday high-tempo workout, we almost all commented that the weather was kind of pleasant. That was our first mistake. A few minutes into the workout the humidity fully arrived, and it acted like we owed it money. Constant movement was the only defense we had.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">4-Corners of WOR, hitting the core principles and side straddle hops, lunges, seal claps and walkers.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Over to the end near the church where cardboard and a speaker waited.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Being 7\/7, we kept on theme.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Roll the dice. Roll determines reps.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Do the set, sprint down and back. A set is all 7.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">First pax back rolls again.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Keep it moving.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Snake eyes? All do 7 burpees then a full square lap. We never hit that.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Roll a 7? No reps, just a full square lap at a nice pace. We got a couple of these.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">The exercises:\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Merkins\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">LBC\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Squats\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heels to Heaven\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Boo-Ya Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dry Docks<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Skaters<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">At 6:06 we moseyed to the center and did a fast temp Mary by committee. The rep count was 7, the pax called it. We went around a few times and got some greatest hits and some deep cuts.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">DONE.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">COT:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Grateful for community&#8211;not everyone has this.<\/span><\/p>\n<p><span style=\"font-weight: 400\">GreeNest this weekend, see Starfish or Hot Dish, if you wish.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">The Qs 2.0 Bloodsport turns 17 today. We are all old.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">YHC took us out with gratitude.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">NMM:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bootsie runs a clean AO and makes it look easy, even with the RIRO.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">We can always count on Lamb Chop to keep good conversation going and to give us a good mileage total at the end. One of the bight points in the pax, always.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Nice to see Cruiser outside WeFoCo. I guess the siren song of Flatline was enough to get him out of the no-running option across town today.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Starfish is rested for the beach and got the hell after it. The DadTan is an aspirational example.\u00a0<\/span><\/li>\n<\/ul>\n<p>Lucky 7s playlist:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-27070\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/07\/FD87E42C-7FE0-4F26-A9AA-4A02DF84D642-212x300.png\" alt=\"\" width=\"212\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/07\/FD87E42C-7FE0-4F26-A9AA-4A02DF84D642-212x300.png 212w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/07\/FD87E42C-7FE0-4F26-A9AA-4A02DF84D642-724x1024.png 724w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/07\/FD87E42C-7FE0-4F26-A9AA-4A02DF84D642-768x1086.png 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/07\/FD87E42C-7FE0-4F26-A9AA-4A02DF84D642-1086x1536.png 1086w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/07\/FD87E42C-7FE0-4F26-A9AA-4A02DF84D642.png 1320w\" sizes=\"auto, (max-width: 212px) 100vw, 212px\" \/><\/p>\n<p><span style=\"font-weight: 400\">Bootsie, if you truly want to borrow the dice to take to Vegas, I left them with the keys under the street light. Thanks for the opportunity to lead.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>As we gathered for the region\u2019s premier Tuesday high-tempo workout, we almost all commented that the weather was kind of pleasant. That was our first mistake. A few minutes into the workout the humidity fully arrived, and it acted like we owed it money. Constant movement was the only defense we had. &nbsp; 4-Corners of [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-27069","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Wobegon","date":"7-7-2026","pax":"Bootsie, Starfish, Lamb Chop, Cruiser, Wobegon."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27069","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27069"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27069\/revisions"}],"predecessor-version":[{"id":27071,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27069\/revisions\/27071"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27069"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27069"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27069"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}