{"id":27433,"date":"2026-10-17T09:36:28","date_gmt":"2026-10-17T13:36:28","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27433"},"modified":"2026-10-17T09:36:28","modified_gmt":"2026-10-17T13:36:28","slug":"taking-lifo-to-a-whole-new-level","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/10\/taking-lifo-to-a-whole-new-level\/","title":{"rendered":"Taking LIFO To A Whole New Level"},"content":{"rendered":"<p>After SuperMax, @VanGogh and YHC were joined by @Adobe for the start of the main event at Alcatraz.\u00a0 @BooBoo showed up about 20 minutes in and then 10 minutes after that @Ziffel made us complete.\u00a0 But only briefly.\u00a0 10 minutes after that, he said he had a &#8220;meeting&#8221; and got in his car and peeled out of the parking lot.\u00a0 Last In.\u00a0 First Out.\u00a0 Most epic LIFO YHC has seen in almost 13 years of doing F3 in multiple cities.<\/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, hold it<\/li>\n<li>Peter Parker x10 IC, hold it<\/li>\n<li>Parker Peter x10 IC, hold it<\/li>\n<li>Mountain Climbers x10 IC<\/li>\n<li>Arm Swirly Things, Forward x10 IC, hold it<\/li>\n<li>Arm Swirly Things, Reverse x10 IC<\/li>\n<\/ul>\n<p><strong>The Thang, Part One:\u00a0 The Starfish<\/strong><\/p>\n<p>6 cones had been laid out.\u00a0 One in the middle and five making the points of a star in the parking lot.\u00a0 Middle cone was for burpees, the three northern cones were for upper body and the two southern cones were for legs:<\/p>\n<ul>\n<li>Cone 1:\u00a0 Trailer Park Merkins (Doublewide)<\/li>\n<li>Cone 2:\u00a0 Carolina Dry Docks<\/li>\n<li>Cone 3:\u00a0 Manmaker Merkins<\/li>\n<li>Cone 4:\u00a0 Alternating Lunges (DC)<\/li>\n<li>Cone 5:\u00a0 Sumo Squats<\/li>\n<li>Middle Cone:\u00a0 Burpees<\/li>\n<\/ul>\n<p>Start at middle cone.\u00a0 1 Burpee.\u00a0 Run to Cone 1.\u00a0 5 Trailer Park Merkins.\u00a0 Run back to middle cone.\u00a0 1 Burpee.\u00a0 Run to Cone 2.\u00a0 5 Carolina Dry Docks.\u00a0 Run back to middle cone.\u00a0 1 Burpee. Run to Cone 3.\u00a0 5 Manmaker Merkins.\u00a0 Run back to middle cone.\u00a0 1 Burpee.\u00a0 Run to Cone 4.\u00a0 5 Alternating Lunges (DC).\u00a0 Run back to middle cone.\u00a0 1 Burpee.\u00a0 Run to Cone 5.\u00a0 5 Sumo Squats.\u00a0 Run back to middle cone.<\/p>\n<p>Each round escalates.\u00a0 So Round 2, do 2 burpees every time at the middle cone and do 10 of the called exercise at each cone.\u00a0 Round 3:\u00a0 3 Burpees and 15 of each exercise.\u00a0 Round 4:\u00a0 4 Burpees and 20 of each exercise.\u00a0 Round 5:\u00a0 5 Burpees and 25 of each exercise.\u00a0 #Crowdpleaser.<\/p>\n<p>Mosey to benches.<\/p>\n<p><strong>The Thang, Part Two:\u00a0 Ten Layer Dips<\/strong><\/p>\n<ul>\n<li>Dips x10 OYO<\/li>\n<li>Right Leg Step Up x10 OYO<\/li>\n<li>Dips x10 OYO<\/li>\n<li>Left Leg Step Up x10 OYO<\/li>\n<li>Dips x10 OYO<\/li>\n<li>Squatty Potties x10 OYO<\/li>\n<li>Dips x10 OYO<\/li>\n<li>Right Leg Bulgarian Split Squats x10 OYO<\/li>\n<li>Dips x10 OYO<\/li>\n<li>Left Leg Bulgarian Split Squats x10 OYO<\/li>\n<\/ul>\n<p>Mosey to cover.<\/p>\n<p><strong>6 MOM<\/strong><\/p>\n<ul>\n<li>LBCs x15 IC<\/li>\n<li>Starfish Angels x10 IC<\/li>\n<li>Low Flutter x15 IC<\/li>\n<li>Starfish Angels x9 IC<\/li>\n<li>Penguin Crunch x15 IC<\/li>\n<li>Starfish Angels x8 IC<\/li>\n<li>Mutton Crunch x10 IC, both sides<\/li>\n<li>Starfish Angels x7 IC<\/li>\n<li>Freddie Mercuries x15 IC<\/li>\n<li>Starfish Angels x6 IC<\/li>\n<\/ul>\n<p><strong>COT\/BOM:<\/strong>\u00a0 YHC took us out<\/p>\n<p><strong>FIN.<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>Weather generally cooperated.\u00a0 Sort of.\u00a0 Was much better than forecasted.<\/p>\n<p>As we stated, better late than never.\u00a0 And @BooBoo and @Ziffel stretched that maxim to the max this morning.\u00a0 Especially @Ziffel.\u00a0 It was such a flex move.\u00a0 He may have been there a total of 10 minutes.\u00a0 But that&#8217;s better than not showing up at all.<\/p>\n<p>We thought about trying to go back down the ladder.\u00a0 But the fifth round took forever.\u00a0 And @VanGogh would have forced us to go all the way back down to 1 and we might still be there.<\/p>\n<p>@Adobe showed up for the tunes and stayed to slay the workout.<\/p>\n<p>Speaking of tunes, here&#8217;s the playlist:<\/p>\n<ul>\n<li>Shining Star (Earth, Wind &amp; Fire)<\/li>\n<li>Full of Stars (Death Cab for Cutie)<\/li>\n<li>Stars (The Cranberries)<\/li>\n<li>Starman (David Bowie)<\/li>\n<li>Stars (Switchfoot)<\/li>\n<li>Stars (Hum)<\/li>\n<li>Stars (Future Generations)<\/li>\n<li>A Sky Full of Stars (Coldplay)<\/li>\n<li>Ziggy Stardust (David Bowie)<\/li>\n<li>Shooting Star (Bad Company)<\/li>\n<li>Oklahoma Stars (Turnpike Troubadours)<\/li>\n<li>California Stars (Billy Bragg, Wilco)<\/li>\n<li>Baby I&#8217;m A Star (Prince)<\/li>\n<li>Starship Trooper: Life Seeker (Yes)<\/li>\n<li>Starbuster (Fontaines D.C.)<\/li>\n<li>Starlight (Muse)<\/li>\n<li>All Star (Smash Mouth)<\/li>\n<\/ul>\n<p><iframe title=\"Spotify Embed: Starfish at Alcatraz\" 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\/5AR8Bs8oZGa0U5dWPwnD2L?si=0eb9c45cedce48d1&amp;utm_source=oembed\"><\/iframe><\/p>\n<p>We debated a bit about whether Fontaines D.C. is the best band in the world right now as some have claimed.\u00a0 Not sure about that claim, but they are pretty good.<\/p>\n<p>Thanks for the honor and privilege of leading this morning and for showing up in the rain.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>After SuperMax, @VanGogh and YHC were joined by @Adobe for the start of the main event at Alcatraz.\u00a0 @BooBoo showed up about 20 minutes in and then 10 minutes after that @Ziffel made us complete.\u00a0 But only briefly.\u00a0 10 minutes after that, he said he had a &#8220;meeting&#8221; and got in his car and peeled [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":27434,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"class_list":["post-27433","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alcatraz"],"acf":{"q":"Starfish","date":"10\/17\/2026","pax":"@VanGogh, @BooBoo, @Adobe, @Ziffel (WB, LIFO), @Starfish (WD, QIC)<br \/>\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27433","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=27433"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27433\/revisions"}],"predecessor-version":[{"id":27435,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27433\/revisions\/27435"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media\/27434"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}