{"id":27195,"date":"2026-07-31T11:46:10","date_gmt":"2026-07-31T15:46:10","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27195"},"modified":"2026-07-31T11:46:10","modified_gmt":"2026-07-31T15:46:10","slug":"national-mutt-day-at-urban-assault","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/07\/national-mutt-day-at-urban-assault\/","title":{"rendered":"National Mutt Day at Urban Assault"},"content":{"rendered":"<p>July 31 is National Mutt Day.\u00a0 YHC loves his mutt, Peaches.\u00a0 So the pax who showed up were subjected to a workout theme and playlist celebrating mutts and more specifically celebrating Peaches.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>Slaughter Starter (aka 20 Burpees OYO)<\/li>\n<li>SSH x20 IC<\/li>\n<li>Hillbillies x15 IC<\/li>\n<li>Copperhead Squats x10 IC<\/li>\n<li>Copperhead Merkins x10 IC<\/li>\n<li>Downward Dog<\/li>\n<li>Upward Dog<\/li>\n<li>Peter Parker x10 IC<\/li>\n<\/ul>\n<p><strong>The Thang, Part 1:\u00a0 Run with Peaches<\/strong><\/p>\n<ul>\n<li>Run approximately 0.2 mi toward the Long Branch Trail<\/li>\n<li>Downward dog and upward dog for the six<\/li>\n<li>Peaches is 28% Labrador so:\u00a0 28 Labrador Lunges IC<\/li>\n<li>Run approximately 0.2 mi on the Long Branch Trail<\/li>\n<li>Downward dog and upward dog for the six<\/li>\n<li>Peaches is 22% Pit Bull so:\u00a0 22 Pitbull Plank Jacks IC<\/li>\n<li>Run approximately 0.2 mi on the Long Branch Trail<\/li>\n<li>Downward dog and upward dog for the six<\/li>\n<li>Peaches is 11% Bloodhound so:\u00a0 11 Bloodhound Burpees OYO<\/li>\n<li>Run approximately 0.2 mi on the Long Branch Trail to 7th<\/li>\n<li>Downward dog and upward dog for the six<\/li>\n<li>Peaches is 11% Supermutt so:\u00a0 11 Superman IC<\/li>\n<li>Run approximately 0.2 mi on 7th to the corner parking on Patterson<\/li>\n<li>Downward dog and upward dog for the six<\/li>\n<li>Peaches is 11% Chow Chow s0:\u00a0 11 Carolina Dry Docks IC<\/li>\n<li>Run approximately 0.2 mi on Patterson to 6th<\/li>\n<li>Downward dog and upward dog for the six<\/li>\n<li>Peaches is 9% Beagle so:\u00a0 9 Beagle Burpees OYO<\/li>\n<li>Run approximately 0.2 mi to the Bailey Park stage<\/li>\n<li>Downward dog and upward dog for the six<\/li>\n<li>Peaches is 5% German Shepherd so:\u00a0 5 German Imperial Walkers IC<\/li>\n<li>Run approximately 0.2 mi to the Shovel Flag<\/li>\n<li>Downward dog and upward dog for the six<\/li>\n<li>Peaches is 3% Boxer so:\u00a0 3 Boxer Burpees OYO<\/li>\n<\/ul>\n<p>Mosey to Bailey Park grassy field.<\/p>\n<p><strong>The Thang, Part 2:\u00a0 Play Fetch<\/strong><\/p>\n<p>Pax take turns throwing the tennis ball with the Chuck-It all over the Bailey Park grassy field.\u00a0 All pax run to the tennis ball and plank for the six.\u00a0 Throwing pax calls the exercise and number of reps.\u00a0 Exercises included wide merkins, fire hydrants, dog dumpers, diamond dog merkins, dog crawls\/crawl dogs, Alabama Prom Dates (Spicoli style).\u00a0 Wrapped it up with 4 Burpees OYO to get our quota of 47 burpees in for the day in memory of F3 Katy&#8217;s @Gigolo.\u00a0 #RIP<\/p>\n<p>Mosey to shovel flag.<\/p>\n<p><strong>4 MOM<\/strong><\/p>\n<ul>\n<li>LBCs x15 IC<\/li>\n<li>Low Dolly x15 IC<\/li>\n<li>Low Flutter x15 IC<\/li>\n<li>Box Cutter x15 IC<\/li>\n<li>Dying Cockroach x15 IC<\/li>\n<\/ul>\n<p><strong>COT\/BOM<\/strong>:\u00a0 YHC took us out<\/p>\n<p><strong>FIN.<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>@Mutton showed up thinking it was National Mutt<span style=\"text-decoration: underline\"><strong>on<\/strong><\/span> Day.\u00a0 #Cobains.<\/p>\n<p>@Spicoli asked @Boomerang during COT to consider Qing #UrbanAssault sometime in August.\u00a0 @Boomerang refused saying the #UrbanAssault has become a running workout.\u00a0 #Cobains.<\/p>\n<p>@LambChop left early but did get his 47 burpees in before he left (or at least 43 and some of them may have been @ElChapo style).\u00a0 #IYKYK #Flatline #YouHadToBeThere<\/p>\n<p>@Bootsie briefly got the #GoodBoy award for chucking the tennis ball the furthest.\u00a0 But then goobered out by leaving the ChuckIt behind.\u00a0 He must be a goofball chocolate lab.<\/p>\n<p>YHC was deeply offended when @LambChop inquired as to how much AI assistance YHC received in building the playlist.\u00a0 Doesn&#8217;t he know YHC is a complete music nerd?<\/p>\n<p>Speaking of the playlist:<\/p>\n<ul>\n<li>Intro:\u00a0 Dogs (Pink Floyd)<\/li>\n<li>Hound Dog (Elvis Presley)<\/li>\n<li>Who Let The Dogs Out (Baha Men)<\/li>\n<li>Dog Years (Deer Tick)<\/li>\n<li>Dog Days Are Over (Florence + The Machine)<\/li>\n<li>Black Dog (Led Zeppelin)<\/li>\n<li>Dog (Hot Flash Heat Wave)<\/li>\n<li>The Bitch Is Back (Elton John)<\/li>\n<li>Rich Girl (Darryl Hall &amp; John Oates)<\/li>\n<li>Been Caught Stealing (Jane&#8217;s Addiction)<\/li>\n<li>Dog Eat Dog (Adam &amp; The Ants)<\/li>\n<li>Dogs Eating Dogs (blink-182)<\/li>\n<li>Drop It Like It&#8217;s Hot (Snoop Dogg, Pharrell Williams)<\/li>\n<li>Nuthin&#8217; But A &#8220;G&#8221; Thang (Dr. Dre, Snoop Dogg)<\/li>\n<li>Outro:\u00a0 dog (Truman Sinclair)<\/li>\n<\/ul>\n<p><iframe title=\"Spotify Embed: National Mutt Day at Urban Assault\" style=\"border-radius: 12px\" width=\"100%\" height=\"352\" frameborder=\"0\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\" src=\"https:\/\/open.spotify.com\/embed\/playlist\/3WOISu12YynnIGJc1ZRfVd?si=d694fda699d3481e&amp;utm_source=oembed\"><\/iframe><\/p>\n<p>Thanks for the honor and privilege of leading this morning.\u00a0 And for obliging YHC in honoring one of the best dogs ever.\u00a0 Only other possible contenders are Sparky (#RIP), Kit (#RIP), Smash (#RIP) and Sam.<\/p>\n<p>Your friend and fellow mutt,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>July 31 is National Mutt Day.\u00a0 YHC loves his mutt, Peaches.\u00a0 So the pax who showed up were subjected to a workout theme and playlist celebrating mutts and more specifically celebrating Peaches. Warm-O-Rama Slaughter Starter (aka 20 Burpees OYO) SSH x20 IC Hillbillies x15 IC Copperhead Squats x10 IC Copperhead Merkins x10 IC Downward Dog [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":27196,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,91],"tags":[],"class_list":["post-27195","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Starfish","date":"7\/31\/2026","pax":"Boomerang (WD), Mutton, Starfish (QIC), Spicoli, Lamb Chop, Bootsie (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27195","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27195"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27195\/revisions"}],"predecessor-version":[{"id":27197,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27195\/revisions\/27197"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media\/27196"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}