{"id":27426,"date":"2026-10-15T09:36:15","date_gmt":"2026-10-15T13:36:15","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27426"},"modified":"2026-10-15T10:03:45","modified_gmt":"2026-10-15T14:03:45","slug":"sharknado","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/10\/sharknado\/","title":{"rendered":"Sharknado!"},"content":{"rendered":"<p>Back in 2017 at The Outhouse (RIP), we ran The Sharknado.\u00a0 To my knowledge, it hadn&#8217;t been run since.\u00a0 Until this morning at The Distillery.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x20 IC<\/li>\n<li>IW x15 IC<\/li>\n<li>Copperhead Squats x10 IC<\/li>\n<li>Copperhead Merkins x10 IC<\/li>\n<li>Hillbillies x15 IC<\/li>\n<\/ul>\n<p>Mosey to port au cochere<\/p>\n<p><strong>The Thang:\u00a0 Sharknado!<\/strong><\/p>\n<ul>\n<li>15 Burpees OYO<\/li>\n<li>20 Diamond Merkins OYO<\/li>\n<li>20 WWIIs OYO<\/li>\n<li>20 Merkins OYO<\/li>\n<li>20 Scorpion Dry Docks OYO<\/li>\n<li>Run a Figure 8 Lap (~0.4 miles) around the cemetery, out on Stadium Drive, left into the parking lot, take the sidewalk near the front door of the sanctuary back through the port au cochere and then one loop around the parking lot<\/li>\n<li>Rinse and repeat for a total of 5 times<\/li>\n<\/ul>\n<p><strong>COT\/BOM:\u00a0<\/strong> YHC took us out with prayers for Dr. Toot, Rollback&#8217;s M, Blind Date&#8217;s work stuff, Blind Date and his M<\/p>\n<p><strong>FIN.<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>So this workout is the brainchild of @Fonzie, originally from F3 MECA and then ultimately F3 NW Indiana.\u00a0 YHC picked up on it way back when in the early days of F3 and brought it to the Dashpax in 2017 at the now defunct #Outhouse (RIP).\u00a0 It was such a crowdpleaser then, that we waited 9+ years to bring it back. YHC had to recreate the weinke, complete with artistic flair of a tornado and a shark fin and also built a new playlist for the occasion.<\/p>\n<p>Here&#8217;s the tale of the tape:<\/p>\n<ul>\n<li>75 Burpees<\/li>\n<li>100 Diamond Merkins<\/li>\n<li>100 WWIIs<\/li>\n<li>100 Merkins<\/li>\n<li>100 Scorpion Dry Docks<\/li>\n<li>2.24 miles of running<\/li>\n<li>412 calories burned<\/li>\n<li>Sprint (Anaerobic) rating on the Garmin (3.3 Aerobic and 3.1 Anaerobic)<\/li>\n<li>Exercise Load of 172<\/li>\n<\/ul>\n<p>Needless to say we got our money&#8217;s worth.<\/p>\n<p>@BlindDate mentioned that this would be a good format for #IPC.\u00a0 YHC wouldn&#8217;t know, really.<\/p>\n<p>Both @BlindDate and @Wahoo were flat out gettin it done this morning.\u00a0 Thanks for the push, gentlemen.\u00a0 And #Cobains, for routing us into oncoming Clemmons rush hour traffic on Stadium Drive.\u00a0 #Yikes<\/p>\n<p>Here&#8217;s the playlist:<\/p>\n<ul>\n<li>Jaws Main Theme (Geek Music)<\/li>\n<li>Sharknado (Ramin Kousha)<\/li>\n<li>(The Ballad Of) Sharknado (Quint)<\/li>\n<li>Long Way to Go (Sharknado) (Camper Van Beethoven)<\/li>\n<li>Shark Rain (Eddie Cole)<\/li>\n<li>Shark Fight (Dave Days)<\/li>\n<li>Shark Beach (East Bay Ray)<\/li>\n<li>Sharknado Rhapsody (Global Swarming Version) (Quint)<\/li>\n<li>Baby Shark &#8211; Rock Version (Roman Ughetto, Les Comptines Rock)<\/li>\n<li>Shark Smile (Big Thief)<\/li>\n<li>Shark Attack (GROUPLOVE)<\/li>\n<li>Shark Tank (Freccero)<\/li>\n<li>Sharks (Imagine Dragons)<\/li>\n<li>Shark (YoungBoy Never Broke Again)<\/li>\n<li>Shark Attack (Joshua Slone)<\/li>\n<li>Shark (Gary Charlson)<\/li>\n<li>Sharks (Mustard Service)<\/li>\n<\/ul>\n<p><iframe title=\"Spotify Embed: Sharknado at The Distillery\" style=\"border-radius: 12px\" width=\"100%\" height=\"352\" frameborder=\"0\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\" src=\"https:\/\/open.spotify.com\/embed\/playlist\/1XUxZRCNVgRvZbyXZ7Diwl?si=b596f4317cd44ac0&amp;utm_source=oembed\"><\/iframe><\/p>\n<p>Thanks for the honor and privilege of leading this morning.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Back in 2017 at The Outhouse (RIP), we ran The Sharknado.\u00a0 To my knowledge, it hadn&#8217;t been run since.\u00a0 Until this morning at The Distillery. Warm-O-Rama SSH x20 IC IW x15 IC Copperhead Squats x10 IC Copperhead Merkins x10 IC Hillbillies x15 IC Mosey to port au cochere The Thang:\u00a0 Sharknado! 15 Burpees OYO 20 [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":27428,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87],"tags":[],"class_list":["post-27426","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"Starfish","date":"10\/15\/2026","pax":"Wahoo (WB), Blind Date, Starfish (WD, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27426","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27426"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27426\/revisions"}],"predecessor-version":[{"id":27429,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27426\/revisions\/27429"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media\/27428"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27426"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27426"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27426"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}