{"id":27131,"date":"2026-07-20T09:32:44","date_gmt":"2026-07-20T13:32:44","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27131"},"modified":"2026-07-20T09:32:44","modified_gmt":"2026-07-20T13:32:44","slug":"ready-for-fall","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/07\/ready-for-fall\/","title":{"rendered":"Ready for Fall"},"content":{"rendered":"<p>Coming off a week of vacation, YHC wanted to restart the metabolic system.\u00a0 Growing very aware of Bourbon Chase\u2019s calendar proximity while wanting to give the village boys their money\u2019s worth, YHC plagiarized Frostbite\u2019s recent WIB, which was adapted from YHC.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Abe Vigodas, Whirlies, Hamstring Stretches, Cherry Pies<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Mosey to lower parking lot.\u00a0 All exercises x 30 reps; after each round, perform proscribed number of shuttle runs to the three trees in the parking lot.\u00a0 One shuttle run required a run to each tree and return to start.\u00a0 Shuttle runs were capped at 5.\u00a0 Exercises were:<\/p>\n<ul>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>WW2s<\/li>\n<li>Burpees<\/li>\n<li>Glute Bridges<\/li>\n<li>Lunges<\/li>\n<li>Mountain Climbers<\/li>\n<li><span style=\"text-decoration: line-through\">Dive Bombers<\/span><\/li>\n<li><span style=\"text-decoration: line-through\">Monkey Humpers<\/span><\/li>\n<li><span style=\"text-decoration: line-through\">Plank Jack + Should Taps<\/span><\/li>\n<li><span style=\"text-decoration: line-through\">SSHs<\/span><\/li>\n<\/ul>\n<p><strong><u>Mary:<\/u><\/strong><\/p>\n<ul>\n<li>Blind Date\u2019s Speed Date \u2013 1 merkin, pause, 2 merkins, pause, 3 merkins, pause, continue escalating until you die.<\/li>\n<li>Heels to Heaven (IC) x 10<\/li>\n<li>Freddie Mercs x 10<\/li>\n<li>Low Plank until time<\/li>\n<\/ul>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Need volunteers for Samaritan Ministries tonight, 5:00 \u2013 7:30.<\/li>\n<li>Drano has a 50k in the fall he invites all to join.<\/li>\n<li>YHC has High Life Q tomorrow night. Come out as the weather cools off.<\/li>\n<li>Mentorship will begin next Monday at VI. Come for a 30 minute workout and 15 minutes of being mentored.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Men at Samaritan Ministry to continue to grow in all areas of their lives, including fitness.<\/li>\n<li>That Sky-Q would raise up mentors for the men of our city.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>2+ miles covered for all participants. Strong work, fellas.\u00a0 The weather was tough.\u00a0 A surprise rain storm greeted YHC on the drive from the city to the village.\u00a0 It quickly blew over, but left an even muggier environment, if that\u2019s possible.\u00a0 Having gotten a couple of flat runs in at the beach last week, YHC was \u201chappy\u201d to get back a little more undulation in the run.<\/li>\n<li>As mentioned, YHC took the format from Frostbite\u2019s Q two weeks ago. Zephyr and Starfish were the other two participants at that workout and were given a warning \/ apology ahead of time.\u00a0 Both repeated their roles as leading men this morning and appreciated the addition of music which was absent from the Nantan\u2019s version.<\/li>\n<li>Starfish is nursing a busted shoulder incurred at F3 Dallas (TX). When asked if it was hot there, he responded, \u201cPfffttt.\u00a0 There aren\u2019t words for it.\u00a0 I\u2019m so ready for fall.\u201d<\/li>\n<li>Slowpitch looked like he saw a hanging curveball and crushed it this morning. He\u2019s really putting in the work, including the EC runs.<\/li>\n<li>Zephyr is delivering custom-made WIB headbands. They are sweat\u2026I mean sweet.\u00a0 YHC destroyed his on the EC run.<\/li>\n<li>Huckleberry greeted us when we returned to launch for Mary. \u201cI came for Mary!\u201d\u00a0 YHC:\u00a0 \u201cYou\u2019re going to love Mary.\u201d\u00a0 Blind Date introduced the merkin \/ pause routine a month or so ago at Iron Throne.\u00a0 YHC has been trying to get one sequence in daily and wanted to give it its own moniker:\u00a0 <em>Blind Date\u2019s Speed Date<\/em> seems perfect.<\/li>\n<li>Great to see Drano. He has recently moved from Mocksville back to Clemmons.\u00a0 Expect to see him on the regular.<\/li>\n<li>Happy also to see Ziggy Stardust, a HIM of HIMs and one YHC expects to be a leading mentor with the direction Slowpitch is taking the AO.<\/li>\n<li>YHC got to meet Hugo for the first time this morning and was paid a huge compliment: \u201cGreat workout.\u00a0 You can tell because the yahoos aren\u2019t yapping.\u201d\u00a0 \u00a0 Chatter was unusually minimal today.<\/li>\n<li>YHC EHed Boomerang yesterday at church. Boom:\u00a0 \u201cWill we run?\u201d\u00a0 YHC:\u00a0 \u201cYeeeaaahhhh.\u00a0 But you do your own thing no matter what the Q says.\u201d\u00a0 Boom:\u00a0 \u201cRight.\u00a0 I\u2019ll be there.\u201d<\/li>\n<li>Phelps was running through the parking lot, and Starfish literally headlocked him into joining us for Mary.<\/li>\n<\/ul>\n<p>Thanks, Slowpitch, for the keys.\u00a0 Phelps ran off with them.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Coming off a week of vacation, YHC wanted to restart the metabolic system.\u00a0 Growing very aware of Bourbon Chase\u2019s calendar proximity while wanting to give the village boys their money\u2019s worth, YHC plagiarized Frostbite\u2019s recent WIB, which was adapted from YHC. Warmarama: SSHs, Abe Vigodas, Whirlies, Hamstring Stretches, Cherry Pies The Thang: Mosey to lower [&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":[77],"tags":[],"class_list":["post-27131","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"","date":"July 20, 2026","pax":"Zephyr (EC), Huckleberry, Drano (EC), Slowpitch (EC), Starfish, Ziggy Stardust, Hugo, Cruiser, Boomerang, Phelps, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27131","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=27131"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27131\/revisions"}],"predecessor-version":[{"id":27132,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27131\/revisions\/27132"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27131"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27131"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27131"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}