6 HIMs:<\/strong> @Starfish, @Crash, @Zephyr, @Fiddler, @Hokey Pokey, @Head Hunter<\/p>\n It was DARK<\/strong> on the Muddy Creek Greenway this morning. And by dark, I mean no lights whatsoever<\/em> dark.<\/p>\n Thankfully, @Starfish, @Zephyr, and @Fiddler came prepared with headlamps. YHC came prepared with his phone, the tunes, and a plan for THE THANG<\/strong>. Between the six of us, we basically had everything we needed.<\/p>\n Before launch, YHC moseyed down the trail and strategically placed cones at each pain station\u2014two at conveniently located manholes<\/strong> and the others at each end of the bridge.<\/p>\n This seemed completely normal until we started running.<\/p>\n YHC began explaining that we were basically going to go “from one manhole to the next manhole…”<\/p>\n …Yeah. That sounded weird.<\/p>\n And YHC figured the more I said manhole<\/strong>, the weirder this workout was going to sound.<\/p>\n So I stopped talking about manholes.<\/p>\n The plan was simple:<\/p>\n 60-second isometric hold<\/strong> And amazingly, it ran almost perfectly as planned.<\/p>\n We went over the bridge, under the bridge, through the woods(ish), and back again<\/strong>, working our way through:<\/p>\n Squat Hold \u2192 Air Squats<\/strong> Rinse and repeat until time.<\/p>\n We launched appropriately with @Starfish’s contribution to the playlist:<\/p>\n \ud83c\udfb5 “Under the Bridge” \u2014 Red Hot Chili Peppers<\/strong><\/p>\n Well played, Starfish. Well played.<\/p>\n This definitely wasn’t your typical “get the heart rate through the roof”<\/strong> beatdown. There weren’t endless burpees or all-out sprints.<\/p>\n Instead, it was the slow burn.<\/p>\n Hold.<\/p>\n Hold.<\/p>\n Keep holding.<\/strong><\/p>\n Then immediately work the same muscle group.<\/p>\n Even @Crash eventually admitted the workout was making him shake<\/strong>, which YHC will happily consider a successful morning.<\/p>\n And the official WIB headband? It valiantly absorbed approximately 97% of YHC’s sweat before reaching maximum capacity and dumping the remainder directly into his eyes toward the end.<\/p>\n Mission accomplished.<\/p>\n We ended with Mary<\/p>\n Ring of Fire – Thank you @Crash A quiet(ish) bunch this morning, but every man put in the work and the PAX stayed together.<\/strong> Strong effort all around.<\/p>\n \u2b50 @Starfish<\/strong> \u2014 I don’t know if this guy has nitrous oxide hidden somewhere in his shoes, but when it’s time to run, he can GO.<\/strong> Just a solid dude who has been an F3 staple for so many years. Really glad he HC’d for this one\u2014and bonus points for providing the perfect opening song.<\/p>\n \ud83d\udca8 @Zephyr<\/strong> \u2014 Spent part of the morning wondering whether his watch was actually going to give him credit for any of this. Isometric holds apparently don’t impress the algorithms. His activity app may eventually ask, “Are you still working out?”<\/em> Yes. Yes, he was. The watch may not know it, but his muscles certainly do.<\/p>\n \ud83c\udfbb @Fiddler<\/strong> \u2014 Getting to know this guy, and his fitness level continues to impress. After putting in the work at Mayhem yesterday, he came right back out for WIB this morning and didn’t miss a beat. Great work today!<\/strong><\/p>\n \ud83d\udca5 @Crash<\/strong> \u2014 Always love seeing this guy in the gloom. Smart, steady, and consistent. Late in the workout, we needed someone to retrieve one of the cones. Crash immediately volunteered.<\/p>\n His reasoning?<\/p>\n “I don’t want to do this.”<\/strong><\/p>\n “This,” of course, being another isometric hold.<\/p>\n \ud83d\ude02<\/p>\n When retrieving cones becomes the preferred option, you know the holds are doing their job.<\/p>\n \ud83d\udd7a @Hokey Pokey<\/strong> \u2014 Love this dude. We went to Rwanda together on a mission trip last month, he came out to F3 as an FNG, received a name that was appropriately not<\/em> the one he would’ve chosen for himself, and has since accepted every challenge thrown his way. Really glad to see him continuing to show up and step up.<\/p>\n Keep at it, brother. Great work this morning!<\/strong><\/p>\n \ud83d\udc1d GreenNest<\/strong> will be 9\/12 at 0900<\/strong> instead of 9\/5 because of Labor Day weekend.<\/p>\n \ud83d\udcaa SuperMax and Alcatraz<\/strong> on Saturdays are two separate AOs<\/strong> at River Oaks Community Church. You can do one or the other…or come out and do both<\/strong>.<\/p>\n YHC will also be looking for Q’s<\/strong>, so step up and grab one!<\/p>\n Given the theme of today’s workout, YHC thought it appropriate to share:<\/p>\n “Be still, and know that I am God.” \u2014 Psalm 46:10<\/strong><\/p>\n There was something fitting about that verse after spending the morning doing isometric holds.<\/p>\n Being still doesn’t look particularly difficult.<\/p>\n You’re not running. You’re not doing reps. You’re not going anywhere. From the outside, it may not even look like you’re doing much of anything.<\/p>\n But hold that squat, plank, lunge, or six inches long enough and you quickly realize:<\/p>\n Being still is tough.<\/strong><\/p>\n And maybe there’s a lesson there beyond the workout.<\/p>\n We live busy lives. We’re constantly moving, working, planning, solving problems, checking the next box, and worrying about whatever comes next. Sometimes being still is harder for us than moving.<\/strong><\/p>\n Yet we’re told:<\/p>\n Be still.<\/strong><\/p>\n Take the time to know God.<\/p>\n Take the time to recognize His complete control.<\/p>\n Take the time to trust that even when we’re not moving, fixing, planning, or controlling the outcome\u2014<\/p>\n He’s got this.<\/strong><\/p>\n Sometimes faith isn’t about doing more.<\/p>\n Sometimes it’s having enough faith to be still and trust God.<\/strong><\/p>\n YHC took us out in prayer.<\/p>\n Six HIMs.<\/p>\n One dark greenway.<\/p>\n A few headlamps.<\/p>\n A lot of shaking muscles.<\/p>\n And several strategically placed objects that we will henceforth simply refer to as “pain stations.”<\/strong><\/p>\n Over the bridge. Under the bridge. Through the woods.<\/strong><\/p>\n Strong work, gentlemen.<\/p>\n SYITG!<\/strong><\/p>\n \u2014 @Head Hunter<\/p>\n","protected":false},"excerpt":{"rendered":" WIB BACKBLAST: Over the Bridge, Under the Bridge & Through the Woods 6 HIMs: @Starfish, @Crash, @Zephyr, @Fiddler, @Hokey Pokey, @Head Hunter It was DARK on the Muddy Creek Greenway this morning. And by dark, I mean no lights whatsoever dark. Thankfully, @Starfish, @Zephyr, and @Fiddler came prepared with headlamps. YHC came prepared with his […]<\/p>\n","protected":false},"author":703,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-27298","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Head Hunter","date":"August 27, 2026","pax":"@Starfish, @Zephyr, @Fiddler, @ Hokey Pokey, @Crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27298","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\/703"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27298"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27298\/revisions"}],"predecessor-version":[{"id":27300,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27298\/revisions\/27300"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27298"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27298"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27298"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}THE THANG<\/h3>\n
\n\u2192 30 seconds of the active exercise<\/strong>
\n\u2192 30 seconds to run to the next pain station<\/strong><\/p>\n
\nLow Plank \u2192 Pickle Pounders<\/strong>
\nRight Lunge Hold \u2192 Bonnie Blairs<\/strong>
\n6″ Hold \u2192 Low Flutter Kicks<\/strong>
\nLeft Lunge Hold \u2192 Bonnie Blairs<\/strong>
\nSuperman Hold \u2192 Superman Pulls<\/strong><\/p>\n
\nMonkey Humpers – Thank you @Starfish<\/p>\nNMM<\/h3>\n
COT<\/h3>\n
Announcements<\/h3>\n
3rd F \u2014 Be Still<\/h3>\n