{"id":27418,"date":"2026-10-12T08:47:27","date_gmt":"2026-10-12T12:47:27","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27418"},"modified":"2026-10-12T08:47:27","modified_gmt":"2026-10-12T12:47:27","slug":"mentor-monday-beatdown","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/10\/mentor-monday-beatdown\/","title":{"rendered":"Mentor Monday Beatdown"},"content":{"rendered":"<p data-path-to-node=\"5\">A perfect temp morning in the village. Let&#8217;s see if we can fit 45 minutes into 35 minutes before it&#8217;s coffee and conversation time. It went like this:<\/p>\n<h3 data-path-to-node=\"7\"><b data-path-to-node=\"7\" data-index-in-node=\"0\">THE WARM-A-RAMA<\/b><\/h3>\n<p data-path-to-node=\"8\"><i data-path-to-node=\"8\" data-index-in-node=\"0\">Standard warmups, good times.<\/i><\/p>\n<h3 data-path-to-node=\"10\"><b data-path-to-node=\"10\" data-index-in-node=\"0\">THE THANG<\/b><\/h3>\n<h4 data-path-to-node=\"11\"><span style=\"text-decoration: underline\"><b data-path-to-node=\"11\" data-index-in-node=\"0\">The Ladder<\/b><\/span><\/h4>\n<p data-path-to-node=\"12\">Perform each exercise in sequence, run 1 lap around the parking lot, then move to the next rep scheme (<b data-path-to-node=\"12\" data-index-in-node=\"103\">5 reps,\u00a0 10 reps, 15 reps<\/b>):<\/p>\n<ol start=\"1\" data-path-to-node=\"13\">\n<li>\n<p data-path-to-node=\"13,0,0\"><b data-path-to-node=\"13,0,0\" data-index-in-node=\"0\">The Foxhole (that&#8217;s a merkin-WW2 combo)<\/b><\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"13,1,0\"><b data-path-to-node=\"13,1,0\" data-index-in-node=\"0\">The Skater (Apollo Oh-No!)<\/b><\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"13,2,0\"><b data-path-to-node=\"13,2,0\" data-index-in-node=\"0\">The Gas Pump (NOT the heels-to-heaven but close)<\/b><\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"13,3,0\"><b data-path-to-node=\"13,3,0\" data-index-in-node=\"0\">The Carolina Dry Dock (shoulders need love too)<\/b><\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"13,4,0\"><b data-path-to-node=\"13,4,0\" data-index-in-node=\"0\">The Tie Fighter (that&#8217;s an arm swirly thing while doing lunges)<\/b><\/p>\n<\/li>\n<\/ol>\n<h4 data-path-to-node=\"15\"><span style=\"text-decoration: underline\"><b data-path-to-node=\"15\" data-index-in-node=\"0\">Squat-Flutts<\/b><\/span><\/h4>\n<p data-path-to-node=\"16\">Perform squats, run to the midpoint, perform flutter kicks, then repeat with increasing reps <b data-path-to-node=\"12\" data-index-in-node=\"103\">5 reps,\u00a0 10 reps, 15 reps<\/b><\/p>\n<p data-path-to-node=\"16\">\n<h4 data-path-to-node=\"19\"><span style=\"text-decoration: underline\"><b data-path-to-node=\"19\" data-index-in-node=\"0\">Ring of Fire<\/b><\/span><\/h4>\n<ul data-path-to-node=\"20\">\n<li>\n<p data-path-to-node=\"20,0,0\">All PAX hold plank position.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"20,1,0\">First PAX performs <b data-path-to-node=\"20,1,0\" data-index-in-node=\"19\">5 Merkins<\/b>, then passes it down the line.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"20,2,0\">Keep going down to 1.<\/p>\n<\/li>\n<\/ul>\n<p data-path-to-node=\"20,2,0\"><i data-path-to-node=\"21,0\" data-index-in-node=\"0\">Some guys took the Ring of Fire WAY too seriously. Claps all around! Beasts.<\/i><\/p>\n<h3 data-path-to-node=\"23\">5 Minutes of Mary<\/h3>\n<p>Penguins, Freddy, LBCs, Muttons. 20 of each.<\/p>\n<p>And done.<\/p>\n<p>COT:<\/p>\n<ul>\n<li>Keep Dr. Toot, TAPs for injury recovery.<\/li>\n<li>Pony Express: TAP, passing of his mother, illness with mother-in-law.<\/li>\n<li>GreeNest coming up. Guys have Qs.<\/li>\n<\/ul>\n<p>Pleasure to be with you all this morning. The Mentor Monday conversation was rewarding and a great ease in to the day. This group means a great deal to many. Keep it going.<\/p>\n<p>Slowpitch: the keys are by the tree. Thanks for the chance to lead.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A perfect temp morning in the village. Let&#8217;s see if we can fit 45 minutes into 35 minutes before it&#8217;s coffee and conversation time. It went like this: THE WARM-A-RAMA Standard warmups, good times. THE THANG The Ladder Perform each exercise in sequence, run 1 lap around the parking lot, then move to the next [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-27418","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Wobegon","date":"10-12-2026","pax":"@Boomerang (WD) @I-Beam @ziggy stardust @Tonka (WB) @Slowpitch @Rollback @Zephyr @Hugo @wobegon (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27418","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27418"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27418\/revisions"}],"predecessor-version":[{"id":27419,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27418\/revisions\/27419"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27418"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27418"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27418"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}