{"id":27446,"date":"2026-10-19T09:42:40","date_gmt":"2026-10-19T13:42:40","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27446"},"modified":"2026-10-19T09:42:40","modified_gmt":"2026-10-19T13:42:40","slug":"longer-than-youve-been-alive","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/10\/longer-than-youve-been-alive\/","title":{"rendered":"Longer Than You&#8217;ve Been Alive"},"content":{"rendered":"<p>YHC is heading to his 40th High School Reunion this weekend down in Miami.\u00a0 And three other guys, who were not even yet alive when YHC graduated from high school, showed up to help him prepare.\u00a0 40 years was a long time ago, and portions of this workout helped prove that point.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x40 IC<\/li>\n<li>IW x20 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>Plank Jacks x10 IC<\/li>\n<li>Arm Swirly Things, Forward x10 IC, hold it<\/li>\n<li>Arm Swirly Things, Reverse x10 IC, hold it<\/li>\n<li>Seal Claps x10 IC, hold it<\/li>\n<li>Overhead Clap x10 IC<\/li>\n<\/ul>\n<p>Mosey to corner of lower field.<\/p>\n<p><strong>The Thang, Part 1:\u00a0 W.C.S.<\/strong><\/p>\n<p>YHC graduated from <strong>W<\/strong>estminster <strong>C<\/strong>hristian <strong>S<\/strong>chool.\u00a0 So, we did a W.C.S. 4 Corners on the lower field.\u00a0 After all 4 corners, we will have performed 40x reps of each of the three exercises in cadence.<\/p>\n<p>1st Corner:<\/p>\n<ul>\n<li><strong>W<\/strong>ide Merkins x10 IC<\/li>\n<li><strong>C<\/strong>runches x10 IC<\/li>\n<li><strong>S<\/strong>quats x10 IC<\/li>\n<\/ul>\n<p>Mosey to next corner.<\/p>\n<p>2nd Corner:<\/p>\n<ul>\n<li><strong>W<\/strong>ide Merkins x10 IC<\/li>\n<li><strong>C<\/strong>runches x10 IC<\/li>\n<li><strong>S<\/strong>quats x10 IC<\/li>\n<\/ul>\n<p>Mosey to next corner.<\/p>\n<p>3rd Corner:<\/p>\n<ul>\n<li><strong>W<\/strong>ide Merkins x10 IC<\/li>\n<li><strong>C<\/strong>runches x10 IC<\/li>\n<li><strong>S<\/strong>quats x10 IC<\/li>\n<\/ul>\n<p>Mosey to next corner.<\/p>\n<p>4th Corner:<\/p>\n<ul>\n<li><strong>W<\/strong>ide Merkins x10 IC<\/li>\n<li><strong>C<\/strong>runches x10 IC<\/li>\n<li><strong>S<\/strong>quats x10 IC<\/li>\n<\/ul>\n<p>Mosey to rockpile next to far parking lot<\/p>\n<p><strong>The Thang, Part 2:\u00a0 WARRIORS<\/strong><\/p>\n<p>YHC&#8217;s high school mascot was the Warriors.\u00a0 So, we did WARRIORS to celebrate.<\/p>\n<ul>\n<li><strong>W<\/strong>WIIs x10 OYO<\/li>\n<li><strong>A<\/strong>merican Hammers x10 OYO<\/li>\n<li><strong>R<\/strong>everse Lunges x10 OYO<\/li>\n<li><strong>R<\/strong>ows x10 OYO<\/li>\n<li><strong>I<\/strong>nchworm Merkcins x10 OYO<\/li>\n<li><strong>O<\/strong>verhead Press x10 OYO<\/li>\n<li><strong>R<\/strong>ockees x10 OYO (#Crowdpleaser)<\/li>\n<li><strong>S<\/strong>wings x10 OYO<\/li>\n<\/ul>\n<p>Run a lap around the parking lot.<\/p>\n<p>Rinse and repeat.<\/p>\n<p>Mosey to upper field&#8217;s track.<\/p>\n<p><strong>The Thang, Part 3:\u00a0 MIAMI<\/strong><\/p>\n<p>WCS is in Miami, Florida.\u00a0 So, we did a round of MIAMI to celebrate.<\/p>\n<p>1st Corner:\u00a0 <strong>M<\/strong>erkins x40 OYO<\/p>\n<p>Run to next corner.<\/p>\n<p>2nd Corner:\u00a0 <strong>I<\/strong>mperial Walkers x40 OYO<\/p>\n<p>Run to next corner.<\/p>\n<p>3rd Corner:\u00a0 <strong>A<\/strong>lternating Lunges x40 OYO<\/p>\n<p>Run to next corner.<\/p>\n<p>4th Corner:\u00a0 <strong>M<\/strong>ountain Climbers x40 OYO<\/p>\n<p>Run to shelter.<\/p>\n<p>Shelter:\u00a0 <strong>I<\/strong>rkins x40 OYO<\/p>\n<p>Mosey to launch spot.<\/p>\n<p><strong>COT\/BOM<\/strong>: YHC took us out<\/p>\n<p><strong>FIN.<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>@Zephyr asked what people do at a 40th reunion.\u00a0 Suggestions from @BlindDate included:<\/p>\n<ul>\n<li>Compare prescriptions<\/li>\n<li>Talk about various medical ailments<\/li>\n<li>Shares notes about retirement village options.<\/li>\n<\/ul>\n<p>Very funny, guys.<\/p>\n<p>@Slowpitch was coming off a rough football weekend and was very pleased to be celebrating MIAMI this morning.<\/p>\n<p>All of us realized how old YHC is when we were doing 40 reps of many of the exercises.\u00a0 The 40 Merkins at the start of the MIAMI section were particularly appreciated.<\/p>\n<p>All of the tunes were from 1986:<\/p>\n<ul>\n<li>Crockett&#8217;s Theme (Jan Hammer)<\/li>\n<li>Miami Vice Theme (Jan Hammer)<\/li>\n<li>Begin The Begin (R.E.M.)<\/li>\n<li>Rise (Public Image Ltd.)<\/li>\n<li>Bizarre Love Triangle (New Order)<\/li>\n<li>Word Up (Cameo)<\/li>\n<li>Something About You (Level 42)<\/li>\n<li>Your Love (The Outfield)<\/li>\n<li>Alive And Kicking (Simple Minds)<\/li>\n<li>Fight For Your Right (Beastie Boys)<\/li>\n<li>Dont Want to Know If You Are Lonely (Husker Du)<\/li>\n<li>There Is a Light That Never Goes Out (The Smiths)<\/li>\n<li>If You Leave (Orchestral Manoeuvres In The Dark)<\/li>\n<\/ul>\n<p><iframe title=\"Spotify Embed: 40th High School Reunion\" 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\/3DO8pxVbXgbD7pu5SzqDYW?si=2103871ad5de4fc3&amp;utm_source=oembed\"><\/iframe><\/p>\n<p>Thanks for the honor and privilege of leading this morning.\u00a0 Respect your elders.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC is heading to his 40th High School Reunion this weekend down in Miami.\u00a0 And three other guys, who were not even yet alive when YHC graduated from high school, showed up to help him prepare.\u00a0 40 years was a long time ago, and portions of this workout helped prove that point. Warm-O-Rama SSH x40 [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":27447,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-27446","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-village-idiocy"],"acf":{"q":"Starfish","date":"10\/19\/2026","pax":"Blind Date, Zephyr, Slowpitch (WB?), Starfish (WD, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27446","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=27446"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27446\/revisions"}],"predecessor-version":[{"id":27448,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27446\/revisions\/27448"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media\/27447"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27446"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27446"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27446"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}