{"id":27304,"date":"2026-08-27T22:04:41","date_gmt":"2026-08-28T02:04:41","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27304"},"modified":"2026-08-27T22:04:41","modified_gmt":"2026-08-28T02:04:41","slug":"holy-smokes-that-was-effective","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/08\/holy-smokes-that-was-effective\/","title":{"rendered":"Holy Smokes, That Was Effective"},"content":{"rendered":"

TIME WASTERS.<\/b>
\n<\/b>Who the F cares?<\/span><\/p>\n

 <\/p>\n

BEATDOWN.<\/b><\/p>\n

4 stations on the mini hill next to the school. The road is called Meadow View Drive. Who knew?<\/span><\/p>\n

 <\/p>\n

Always face Polo Road. Go backwards down the hill and forward on the way back up. Rinse and repeat.<\/span><\/p>\n

 <\/p>\n

Every 5 minutes, do 5 Burpees.<\/span><\/p>\n

 <\/p>\n\n\n\n\n\n\n\n\n\n\n
STATION<\/b><\/td>\nEXERCISE<\/b><\/td>\nREPS<\/b><\/td>\n<\/tr>\n
Top of Hill<\/span><\/td>\nMike Tysons<\/span><\/td>\n25<\/span><\/td>\n<\/tr>\n
\n

Crawl Bear \/\/ Bear Crawl<\/span><\/i><\/p>\n<\/td>\n<\/tr>\n

Mid-Hill<\/span><\/td>\nHeels to Heaven<\/span><\/td>\n25<\/span><\/td>\n<\/tr>\n
\n

Reverse Lunge Walk \/\/ Forward Lunge Walk<\/span><\/i><\/p>\n<\/td>\n<\/tr>\n

Mid-Hill<\/span><\/td>\nPerfect Merkins<\/span><\/td>\n25<\/span><\/td>\n<\/tr>\n
\n

Crawl Bear \/\/ Bear Crawl<\/span><\/i><\/p>\n<\/td>\n<\/tr>\n

Bottom of Hill<\/span><\/td>\nBack Heel Touch Squats<\/span><\/td>\n25<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

DONE.<\/b><\/p>\n

 <\/p>\n

NMM.<\/b><\/p>\n

    \n
  • People do whatever they feel like doing.<\/span><\/li>\n
  • The conversation was all over the place: tariffs, economic policies and possible online university credentials, all things Canada, annexing Detroit, fatherly advice about setting a low bar for yourself so your kids can exceed it (yup, I walked right into that one), exercise form (duh), Spam\u2019s retirement diet,\u00a0<\/span><\/li>\n
  • Argyle doesn\u2019t need a full 45 minutes of exercise (or maybe thinks the time wasters are \u2026 wait for it \u2026 a waste of time) but will still outwork you. That dude had something to prove this morning.<\/span><\/li>\n
  • Boomerang was talking so much, he didn\u2019t hear any of the music.<\/span><\/li>\n
  • Ironically, Burns was the only member of the PAX without the letter A in his name.<\/span><\/li>\n
  • Which parts of Green Acres are still human? That dude is mostly a machine.<\/span><\/li>\n
  • Spam went into full public defender mode. Although he abstained from doing burpees himself (and therefore shouldn\u2019t have cared), he steadfastly argued with the Q for the rest of the PAX to be pardoned from their burpee obligations.<\/span><\/li>\n
  • Burns either had enough of the workout after 30 minutes or heeding the wise counsel of the PAX, decided to grab a few extra minutes to shower before work. Apparently in contrast to the student body, school administrators need to shower as a professional courtesy. Reports are that not wanting to feel shortchanged, Burns did his burpees on the way back to his car.<\/span><\/li>\n
  • D-Day went completely off the rails and decided today was the day to choose your own adventure. I hope he enjoyed his solo walkabout.<\/span><\/li>\n
  • No rocks were harmed in the execution of this beatdown. Note to the Site Q: Can we get the rock pile moved closer to the launch point, or maybe more strategically, move the launch point closer to the rock pile?<\/span><\/li>\n<\/ul>\n

     <\/p>\n

    ANNOUNCEMENTS:<\/b><\/p>\n

      \n
    • GreeNest on the 9th and 13th.<\/span><\/li>\n
    • Labor Day convergence.<\/span><\/li>\n
    • Climb to Remember on September 11 at the WFU football stadium. Be there!<\/span><\/li>\n
    • It\u2019s the most wonderful time of the year \u2026 IronPAX, baby!<\/span><\/li>\n
    • October 10 – see D-Day for hike and beer event at the Green Heron Ale House.<\/span><\/li>\n<\/ul>\n

       <\/p>\n

      PRAYERS:<\/b><\/p>\n

        \n
      • Everyone is dealing with something.<\/span><\/li>\n<\/ul>\n

         <\/p>\n

        Boomerang expertly took us out.<\/span><\/p>\n

         <\/p>\n

        Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

        TIME WASTERS. Who the F cares?   BEATDOWN. 4 stations on the mini hill next to the school. The road is called Meadow View Drive. Who knew?   Always face Polo Road. Go backwards down the hill and forward on the way back up. Rinse and repeat.   Every 5 minutes, do 5 Burpees.   […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,85],"tags":[],"class_list":["post-27304","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Zima","date":"8\/27\/26","pax":"Argyle, BAM, Boomerang, Burns, D-Day, Green Acres, Spamalot, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27304","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27304"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27304\/revisions"}],"predecessor-version":[{"id":27305,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27304\/revisions\/27305"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27304"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27304"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27304"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}