Good old Urban Assault. We skewed older today and realized we all had nothing to prove, so we started with a mosey to the parking deck to avoid the incessant misty rain. The A.L.A.R.Ms went like this…<\/p>\n
Once we reached the lower level of the deck, we warmed up: Walkers, Arm Swirlies, and the new favorite Whirly With The Burpee. It’s exactly what you think. No one liked it. Like…at all. The pax actually booed the Q.<\/p>\n
‘Nuff of that. On to…<\/p>\n
Arms! Legs! Abs! Run! Merkins!<\/p>\n
Two sets of each, then mosey on up the deck.<\/p>\n
We hit each level going up the deck.<\/p>\n
Location 1<\/strong> Location 2<\/strong> Location 3<\/strong> Location 4<\/strong> Back down to the start. Toot wanted some pull-ups. So we did one more round with committee decisions. Poor lady who parked in the deck walked by right as we started the Starfish-called Monkey Humpers. The Q apologized to her and wished her well.<\/p>\n Ended with Mary and 10 perfect form merkins.<\/p>\n Done.<\/p>\n COT:<\/p>\n Plunger tomorrow at Purgatory. Not to be missed<\/p>\n GreeNest coming up in a few weeks.<\/p>\n UA has an open Q schedule for the coming months. Get it.<\/p>\n Solid gorup. Enjoyed welcoming Traffic Jam, who is in town for a conference. Learn more about this HIM and his passion during on the last F3 Hunt for Wellness podcast: https:\/\/podcasts.apple.com\/us\/podcast\/hunt-for-wellness-podcast-187-creatine-deficiencies\/id1218921251?i=1000777678841<\/p>\n Spicoli, the keys are hanging from the pull-up bars\/train tracks. Thanks for the opportunity to lead.<\/p>\n","protected":false},"excerpt":{"rendered":" Good old Urban Assault. We skewed older today and realized we all had nothing to prove, so we started with a mosey to the parking deck to avoid the incessant misty rain. The A.L.A.R.Ms went like this… Once we reached the lower level of the deck, we warmed up: Walkers, Arm Swirlies, and the new […]<\/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":[91],"tags":[],"class_list":["post-27161","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Wobegon","date":"7-24-2026","pax":"@Spicoli
\nShoulder Taps
\nLunges
\nLBCs
\nRun
\nMerkins<\/p>\n
\nDips
\nStep-Ups
\nHeels To Heaven
\nRun
\nMerkins<\/p>\n
\nDry Docks
\nSquats
\nCrunch Frogs
\nRun
\nMerkins<\/p>\n
\nHigh Plank
\nCopper Head Squats
\nAmerican Hammer
\nRun
\nMerkins<\/p>\n
\r\n@dr. toot (WD)
\r\n@Starfish
\r\n@mutton
\r\n@Burlap
\r\n@Lamb Chop (WB)
\r\nTraffic Jam (DR)
\r\n@wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27161","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=27161"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27161\/revisions"}],"predecessor-version":[{"id":27163,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27161\/revisions\/27163"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27161"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27161"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27161"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}