{"id":27282,"date":"2026-08-24T09:45:06","date_gmt":"2026-08-24T13:45:06","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27282"},"modified":"2026-08-24T09:45:06","modified_gmt":"2026-08-24T13:45:06","slug":"oklahoma-dandelion","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/08\/oklahoma-dandelion\/","title":{"rendered":"Oklahoma Dandelion"},"content":{"rendered":"<p><strong><u>Warmarama: <\/u><\/strong><\/p>\n<p>Normal, starting with deep Asian squat + calf raises, SSHs, Abe Vigodas, Whirlies, Up\/Down Dawgs, World\u2019s Greatest Stretch, Hammies, Cherrie Pies<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Mosey to bus lot and retrieve a block.\u00a0 YHC scouted out the track for moisture and found it\u2026muddy.\u00a0 So, line up at top end of bus lot with your block.\u00a0 Perform exercise on weinke, run a lap around perimeter of bus lot.\u00a0 Return to block and perform all previous exercises + next exercise.\u00a0 Repeato until time.<\/p>\n<ul>\n<li><span style=\"text-decoration: line-through\">Pull-Ups<\/span> Burpees x 5<\/li>\n<li>Block swings x 10<\/li>\n<li>Glute Bridges x 15<\/li>\n<li>Dive Bombers x 20<\/li>\n<li>Pulsing Lunges (13 one leg, 12 the other for total of 25)<\/li>\n<li>Side Bends (\u201cTea Pots\u201d) x 15 each side (30 total)<\/li>\n<li>Curls x 35<\/li>\n<\/ul>\n<p>0610:\u00a0 Put blocks away and return to launch for Mary:<\/p>\n<ul>\n<li>Heels to Heaven<\/li>\n<li>Freddie Mercuries<\/li>\n<li>Blind Date\u2019s Last Call<\/li>\n<li>SSHs AMRAP until time<\/li>\n<\/ul>\n<p>Fin.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Greennest is Saturday, and they could use some help. See Starfish.<\/li>\n<li><\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Frosty\u2019s M starts grad school today.<\/li>\n<li>Tammy\u2019s M is due with their 3<sup>rd<\/sup> child in September.<\/li>\n<li>YHC took us out thanking the Sky-Q for better weather, good friends to exercise with, and great music.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Frostbite, fresh off a week of vacation, dragged YHC around Sherwood Forest on the EC run. He was so fast that it was a relief to find Tar Heel, of all pax, and assume his pace for a little relief from Frostbite\u2019s blistering cadence.<\/li>\n<li>Welcome to Dandelion, FNG Ryan Odell, an Oklahoma native like Starfish. He owns a landscaping business and showed up last week to Iron Throne when the power went out.\u00a0 Not to be deterred, he returned this morning.\u00a0 The pax struggled with naming ideas this morning.\u00a0 Bevo kept mentioning Lawnmower, but that was too reminiscent of Lawn Boy who departed our parts circa 2020.\u00a0 In the same vein, though, Dandelion fit perfectly, IMO.\u00a0 Other names considered included Scholl (as in Ryan Zima Scholl) and Outage (for last week\u2019s power outage).\u00a0 Dandelion jumped right in with both feet and runs \u201ca little\u201d.\u00a0 As in, he ran a half marathon this past weekend and is training for an Iron Man.<\/li>\n<li>Great to meet Hokey Pokey for the first time after seeing his name on various backblasts. He put in the work quietly.<\/li>\n<li>Conversely, Boomerang was, as usual, our troublemaker this morning. Upon instructions to carry blocks to the playground, he asked, \u201cDid you check the track for wetness?\u201d\u00a0 No\u2026.so, hold on.\u00a0 YHC ran over to the track and found it muddy.\u00a0 An audible was called:\u00a0 we stayed in the bus lot and burpees were subbed in for pullups.\u00a0 Thanks, and you\u2019re welcome.<\/li>\n<li>Starfish posted up close to the juke box and was quizzed at various times on the current artist. Shockingly, he missed on Stan Bush\u2019s <em>Dare<\/em> from the 1986 Transformers the Movie and U2\u2019s <em>Street of Dreams<\/em> from 2026 (great song, BTW).\u00a0 He was too busy lapping the rest of us all morning.\u00a0 Starfish also served as our storyteller during warmarama, explaining why each exercise was named as it was to our FNG.<\/li>\n<li>Great to see Bevo out after a bit of time. Despite being rebuffed on Lawnmower for the FNG\u2019s name, he showed little signs of rustiness.\u00a0 He must have been enjoying the AC at Planet Fitness all summer.<\/li>\n<li>Tammy, as usual, brought the silent intensity this morning, uttering nary a peep until COT broke up.<\/li>\n<\/ul>\n<p>Thanks for the keys, site-Q.\u00a0 I dropped them in the muddy track during the scouting mission.\u00a0 You can send Boomerang to retrieve them.<\/p>\n<p>Greenspan out.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama: Normal, starting with deep Asian squat + calf raises, SSHs, Abe Vigodas, Whirlies, Up\/Down Dawgs, World\u2019s Greatest Stretch, Hammies, Cherrie Pies The Thang: Mosey to bus lot and retrieve a block.\u00a0 YHC scouted out the track for moisture and found it\u2026muddy.\u00a0 So, line up at top end of bus lot with your block.\u00a0 Perform [&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":[145],"tags":[],"class_list":["post-27282","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"","date":"8.24.26","pax":"Frostbite (EC), Tammy, Boomerang, Hokey Pokey, Starfish, Bevo, Dandelion (fng Ryan Odell), Tar Heel (runner), Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27282","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=27282"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27282\/revisions"}],"predecessor-version":[{"id":27283,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27282\/revisions\/27283"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27282"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27282"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27282"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}