Ribbing & Rubbing

Ribbing & Rubbing

QIC: Frostbite

Date: 7/16/2025

PAX: @Drip, @Wobegon, @Zesty, @Frank&Beans, @$5 Footlong (EC), @Schlitz (EC), @Burns (EC), @Frosbite (EC)

Love me some Conspiracy — haven’t been out here in a few weeks due to partaking in Whitaker Wednesdays #RunningIsStupid.  The SiteQ hit me with the reminder text and mentioned he would be in attendance. YHC knew I would have to bring it and be on our best behavior for @F&B. Could have sworn this #AO was relaxed and favored the Coffee vs the Beatdown.

YHC planned to get some EC miles with friends at #Crossnore but due to a later start and a forgotten headlamp, we forwent that plan for some roadies. @Burns, @Schlitz and YHC teamed up while @$5 got some additional work in as well. It was hot & humid. Think each one of the guys said “I hate this” during our 3 mile venture.

Let it be known that @Schlitz is a runner – he was out front all AM on the EC. Such a beast and crazy to see his transformation! Strong work man!

Anywho, we got back, changed our shirts while the others rolled in and we got to it. Here is what we did:

Warmarama:

Hamstring Stretches

Abe Vigoda

Whirlies

SSH

IST

Copperhead Squats

Arm Swirlys

OH Claps

Mosey aka walk to the playground where the plan was put in place.

The Thang:

R1:

50 Merkins

Base of Intimidator: 10 Dying Cockroaches

R2:

40 Merkins

30 Lat Pulls

Base of Intimidator: 9 Dying Cockroaches

R3:

30 Merkins

20 Lat Pulls

10 Dips

Base of Intimidator: 8 Dying Cockroaches

R4:

20 Merkins

10 Lat Pulls

5 Dips

1 Burpee

Base: 7 Dying Cockroaches

R5:

1 Burpee

Base: 6 Dying Cockroaches

R6:

2 Burpees

5 Dips

Base: 5 Dying Cockroaches

R7:

3 Burpees

10 Dips

20 Lat Pulls

Base: 4 Dying Cockroaches

R8:

4 Burpees

20 Dips

30 Lat Pulls

Base: 3 Dying Cockroaches

R9:

5 Burpees

30 Dips

40 Lat Pulls

50 Merkins

Base: 2 Dying Cockroaches

R10:

50 Alabama Prom Dates

Base: 1 Dying Cockroach

@Burns got through it all while others got through R8. We omaha’d to R10 because everyone loves some Alabama Prom Dates.

Mosey back to Start for some Mary

Mary:

Mutton Crunch L/R

TIME!

NMM:

Once again, @Schlitz is an animal on the road. Showed up shirtless, had his light vest still on. One sexy son of a gun

Speaking of @Schlitz – we heard a lot about his latest doctor’s appointment where some fluids got tested.  Did you know that there is an “odor” metric? Imagine having that job…

@Schlitz shared his fluid with me today, though and it was the best thing to touch my lips. Ever.

@Drip graced us with his smiling presence and indulged us on his latest European travel adventures. The wine was fantastic.

@Drip @Schlitz and YHC had a special conversation on inopportune times of getting a cramp and I will leave it at that.

@Burns went into 3rd gear this AM and powered through the full beatdown without missing a step. He did not like the merkins, nor did he like the lat pulls, which was most of the workout.

@$5 was not a fan of my paper weinke. Led to conversations about what constitutes a weinke and if size and shape and material matter. He also came up with a new exercise… the Alabama Prom Date Moroccan Night Club… because we all took our prom dates to a Moroccan Night Club.

@Wobegon was steady as can be and can only imagine what his regret of passing the torch to YHC after the conversations that were spoken by all today.

@Zesty aka #FatherMcCormick got his work in. Been a while since I had been graced with his presence. Dude is still a beast but my guess is he is regretting wishing for warm weather when he first started posting in the Winter.

@Frank&Beans – oh so good to see this man back out in the gloom. He is the epitome of F3 and we are better with him in our mix. He is celebrating 20 years of marriage coming up but has not chosen a spot to dine.  Recommendations welcome!

Prayers: 

Families grieving loss of life (VG, The Vig, former Reagan Student)

Announcements:

Happy Hour (and a half) is this Thursday, which is tomorrow. 5:30-7(ish). Brouwerij Dubois!

F3/FiA/Crazy Running Family Lake Day aka Crazy Splash N Dash coming to Yadkinville on August 23rd. Come out for a workout, family time on the water, games, and food! Would love to have a strong contingency of guys and their families there!

GreeNest and Samaritan Ministry volunteers needed this weekend and next Monday! See Slack.

Honor to be with you all. Thank you for the push this AM – I never regret coming out and doing hard things with each one of you.

All the love,

Frostbite