Warm-o-rama<\/h3>\n\n- Mission Statement<\/li>\n
- Core Principles<\/li>\n
- Side Straddle Hops<\/li>\n
- A pagoda<\/li>\n
- Walk Outs<\/li>\n
- Swirly arm things<\/li>\n<\/ul>\n
The Thang<\/h3>\nPart I<\/h4>\n
7 exercises. 20 seconds per exercise. 10 second rest between exercises. Do them all and repeat 5 times for a total of 6 cycles.<\/p>\n
\n- Side straddle hops<\/li>\n
- High knees (odd cycles), butt kicks (even cycles)<\/li>\n
- American Hammers<\/li>\n
- Jump Squats<\/li>\n
- LBCs (odd cycles), low flutter kicks (even cycles)<\/li>\n
- Shoulder taps<\/li>\n
- Squats<\/li>\n
- 30 second rest!<\/li>\n<\/ol>\n
Part II<\/h4>\n\n- Pyramid merkins (start with 1 rep overhead press and 1 merkin, increase by 1 rep every round until 6 reps, then back down)<\/li>\n
- Alabama prom dates (15)<\/li>\n
- Heels to heaven (15)<\/li>\n
- Side planks (30 seconds each side)<\/li>\n
- Penguin crunches (30)<\/li>\n
- Squat holds (10)<\/li>\n
- Step ups (15 each leg)<\/li>\n
- Dips (15)<\/li>\n
- Prone rows (30)<\/li>\n
- Mountain Climbers (30 seconds)<\/li>\n
- Merkins\u00a0plus<\/em> (standard merkin, add shoulder extension at the top) (until time is up!)<\/li>\n<\/ol>\n
The end!<\/p>\n
CoT<\/h3>\n
Prayers for Silver Fox’s gallbladder situation. Hoping the Doctors will figure it out and fix it!<\/p>\n
Playlist<\/h3>\n
![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/08\/F3-Air-Force-Playlist-300x300.png\")
<\/p>\n
I even made a playlist art, featuring a C-17 Globemaster III<\/p>\n
<\/p>\n
\n- Danger Zone – Kenny Loggins<\/li>\n
- Where Eagles Dare – Iron Maiden<\/li>\n
- Fly Away – Lenny Kravitz<\/li>\n
- Learn to Fly – Foo Fighters<\/li>\n
- Aces High – Iron Maiden<\/li>\n
- Mighty Wings – Cheap Trick<\/li>\n
- Fly By Night – Rush<\/li>\n
- Tailgunner – Iron Maiden<\/li>\n
- Aerials – System of a Down<\/li>\n
- The Red Baron – Sabaton<\/li>\n
- Bomber – Mot\u00f6rhead<\/li>\n
- The US Air Force Song – US Air Force<\/li>\n
- Higher Ground – Red Hot Chilli Peppers<\/li>\n
- Cosmic Castaway – Electrasy<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"
The theme is Air Force! This was loosely based on official Air Force basic military training prep workouts (Direct all complaints to the US government). I had to throw in some things, of course. Playlist included anything with a hint of air or planes involved. (Playlist at the end, if you’re curious) Warm-o-rama Mission Statement […]<\/p>\n","protected":false},"author":710,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-27207","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"Autobot","date":"08\/03\/2026","pax":"@Burns, @Wobegon, @Turnover, @Bricks (FNG. Mini Silver Fox), @Silver Fox, @Autobot (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27207","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\/710"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27207"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27207\/revisions"}],"predecessor-version":[{"id":27211,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27207\/revisions\/27211"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27207"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27207"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27207"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
The Thang<\/h3>\nPart I<\/h4>\n
7 exercises. 20 seconds per exercise. 10 second rest between exercises. Do them all and repeat 5 times for a total of 6 cycles.<\/p>\n
- \n
- Side straddle hops<\/li>\n
- High knees (odd cycles), butt kicks (even cycles)<\/li>\n
- American Hammers<\/li>\n
- Jump Squats<\/li>\n
- LBCs (odd cycles), low flutter kicks (even cycles)<\/li>\n
- Shoulder taps<\/li>\n
- Squats<\/li>\n
- 30 second rest!<\/li>\n<\/ol>\n
Part II<\/h4>\n
- \n
- Pyramid merkins (start with 1 rep overhead press and 1 merkin, increase by 1 rep every round until 6 reps, then back down)<\/li>\n
- Alabama prom dates (15)<\/li>\n
- Heels to heaven (15)<\/li>\n
- Side planks (30 seconds each side)<\/li>\n
- Penguin crunches (30)<\/li>\n
- Squat holds (10)<\/li>\n
- Step ups (15 each leg)<\/li>\n
- Dips (15)<\/li>\n
- Prone rows (30)<\/li>\n
- Mountain Climbers (30 seconds)<\/li>\n
- Merkins\u00a0plus<\/em> (standard merkin, add shoulder extension at the top) (until time is up!)<\/li>\n<\/ol>\n
The end!<\/p>\n
CoT<\/h3>\n
Prayers for Silver Fox’s gallbladder situation. Hoping the Doctors will figure it out and fix it!<\/p>\n
Playlist<\/h3>\n
<\/p>\nI even made a playlist art, featuring a C-17 Globemaster III<\/p>\n
<\/p>\n
- \n
- Danger Zone – Kenny Loggins<\/li>\n
- Where Eagles Dare – Iron Maiden<\/li>\n
- Fly Away – Lenny Kravitz<\/li>\n
- Learn to Fly – Foo Fighters<\/li>\n
- Aces High – Iron Maiden<\/li>\n
- Mighty Wings – Cheap Trick<\/li>\n
- Fly By Night – Rush<\/li>\n
- Tailgunner – Iron Maiden<\/li>\n
- Aerials – System of a Down<\/li>\n
- The Red Baron – Sabaton<\/li>\n
- Bomber – Mot\u00f6rhead<\/li>\n
- The US Air Force Song – US Air Force<\/li>\n
- Higher Ground – Red Hot Chilli Peppers<\/li>\n
- Cosmic Castaway – Electrasy<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"
The theme is Air Force! This was loosely based on official Air Force basic military training prep workouts (Direct all complaints to the US government). I had to throw in some things, of course. Playlist included anything with a hint of air or planes involved. (Playlist at the end, if you’re curious) Warm-o-rama Mission Statement […]<\/p>\n","protected":false},"author":710,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-27207","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"Autobot","date":"08\/03\/2026","pax":"@Burns, @Wobegon, @Turnover, @Bricks (FNG. Mini Silver Fox), @Silver Fox, @Autobot (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27207","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\/710"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27207"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27207\/revisions"}],"predecessor-version":[{"id":27211,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27207\/revisions\/27211"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27207"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27207"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27207"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}