{"id":27437,"date":"2026-10-17T10:24:46","date_gmt":"2026-10-17T14:24:46","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27437"},"modified":"2026-10-17T10:26:03","modified_gmt":"2026-10-17T14:26:03","slug":"11-for-dr-toot","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/10\/11-for-dr-toot\/","title":{"rendered":"11 for Dr. Toot"},"content":{"rendered":"

AO:<\/strong> Western Front
\nPAX Count:<\/strong> 11<\/p>\n

\"\"<\/h3>\n

The Thang<\/h3>\n

11 PAX. 11 exercises. 11 reps. 11 rounds.<\/p>\n

All in honor of Dr. Toot and his favorite number, 11.<\/p>\n

Warmorama<\/strong><\/p>\n

PAX gathered at the front parking lot for Warmorama before setting off clockwise around the building.<\/p>\n

The Circuit<\/strong><\/p>\n

First stop was the cone drill in the front parking lot, with cones arranged in the shape of the letters T-O-O-T<\/strong>.<\/p>\n

After navigating the cones, PAX moseyed clockwise around the building to the Sweatbox in the back, where 11 exercises awaited, each for 11 reps:<\/p>\n

    \n
  1. Merkins<\/li>\n
  2. Squats<\/li>\n
  3. Erkins<\/li>\n
  4. Hand Release Merkins<\/li>\n
  5. Rear Lunges<\/li>\n
  6. Derkins<\/li>\n
  7. American Hammers<\/li>\n
  8. Side Lunges<\/li>\n
  9. Dips<\/li>\n
  10. Forward Lunges<\/li>\n
  11. Burpees<\/li>\n<\/ol>\n

    Complete the Sweatbox. Mosey back to the start of the cone drill. Rinse and repeat.<\/p>\n

    11 rounds. Because 10 just wouldn’t do.<\/p>\n

    \"\"<\/p>\n

    Moleskin<\/h3>\n

    There was running. There was pain. And there was a whole lot of 11.<\/p>\n

    But today’s beatdown wasn’t about the exercises or the miles. It was about thinking of our brother Dr. Toot as he faces another surgery.<\/p>\n

    With Dr. Toot undergoing surgery, 11 PAX showed up to put in work in his honor.<\/p>\n

    Mumblechatter<\/h3>\n
      \n
    • Early observations suggested that all those cones were going to make this beatdown more confusing than IPC. Turns out, there was a method to the madness.<\/li>\n
    • The ceiling fans behind the building made for great decorations. Unfortunately, the complete lack of airflow made the Sweatbox hotter than if we’d just stayed in the front parking lot.<\/li>\n
    • Learned some interesting dietary facts about Rubber Ducky’s man crush after he following him around Lowe’s Foods earlier this week.<\/li>\n
    • Plenty of complaints about the humidity, followed almost immediately by complaints about how cold it’s going to get. Apparently, there’s no pleasing this crowd.<\/li>\n
    • Great recap of the Bourbon Chase. Sounds like everyone had a blast, and despite everything, they’d all sign up to do it again.<\/li>\n<\/ul>\n

      COT<\/h3>\n

      Prayers up for Dr. Toot, Rollback and his M, Draftee and his dad, Slowpitch and his neighbor.<\/p>\n

      F3 is more than a workout. It’s a brotherhood that shows up for one another, especially when it matters most.<\/p>\n

      11 PAX. One brotherhood. Prayers up.<\/strong><\/p>\n

      SYITG,
      \nDraftee<\/p>\n","protected":false},"excerpt":{"rendered":"

      AO: Western Front PAX Count: 11 The Thang 11 PAX. 11 exercises. 11 reps. 11 rounds. All in honor of Dr. Toot and his favorite number, 11. Warmorama PAX gathered at the front parking lot for Warmorama before setting off clockwise around the building. The Circuit First stop was the cone drill in the front […]<\/p>\n","protected":false},"author":664,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,116,206],"tags":[],"class_list":["post-27437","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-wefoco","category-western-front"],"acf":{"q":"Draftee","date":"10-16-2026","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27437","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\/664"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27437"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27437\/revisions"}],"predecessor-version":[{"id":27445,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27437\/revisions\/27445"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27437"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27437"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27437"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}