The Dixons are known for their sweat.\u00a0 Some have seen @Starfish wrench out his shirt after a #beatdown and the amount of liquid could probably fill up a bucket.\u00a0 I sweat walking from my downtown apartment to my downtown office that are next door to each other.\u00a0 Like Father like Son.<\/p>\n
This week has been brutally hot and humid.\u00a0 The type of weather that hits you before you even open your front door.\u00a0 That suffocates you when you are walking to your car.\u00a0 I thought we worked out early enough to avoid this?\u00a0 Not this week.\u00a0 I propose we follow @Spam’s new AO and starting a solid 15 minutes earlier.\u00a0 Yeah, I am sure that helps.<\/p>\n
All that being said, YHC was pleasantly surprised after the bellhop at the Kimpton gently woke me up with first class service, as he does every morning (yeah I live in a nice place), that it wasn’t too hot out and there was a slight breeze as I walked down the hill to Bailey Park! It must have something to due with my F3 name.<\/p>\n
YHC slowed down @Chick-Flick’s morning jaunt down the hill and we arrived to the AO and to the good lookin’ @Lamb Chop with a few minutes to spare.\u00a0 For a moment, there were only 3 Reynolds employees.\u00a0 We quickly discussed ditching and hitting the smoke rooms in our office instead.\u00a0 That’s our type of Coffeteria.<\/p>\n
At last the other Pax showed up.\u00a0 The smoking would have to wait until our work day. It was time to do the opposite and get some solid work in.<\/p>\n
Here is how it went:<\/p>\n
Warm-o-rama<\/strong><\/span><\/p>\n SSH (20x IC)<\/p>\n Abe Vigoda (6x IC)<\/p>\n Copperhead Squats (10x IC)<\/p>\n Arm Swirly Things-Forwards (10x IC)<\/p>\n Arm Swirly Things – Reverse (10x IC)<\/p>\n Mosey to corner of 5th & Patterson<\/em><\/p>\n The Thang #1 : 4 Corners<\/strong><\/span><\/p>\n Corner #1: 10 Merkins<\/p>\n Mosey around all of Bailey Park, passing Corner #1 to Corner #2<\/em><\/p>\n Corner #2: 10 Merkins, 20 Squats<\/p>\n Mosey around all of Bailey Park, passing Corners #1,2 to Corner #3<\/em><\/p>\n Corner #3: 10 Merkins, 20 Squats, 30 Plank Jacks<\/p>\n Mosey around all of Bailey Park, passing Corners #1,2,3, to Corner #4<\/em><\/p>\n Corner #4: 10 Merkins, 20 Squats, 30 Plank Jacks, 40 LBCs<\/p>\n Plank for the 6<\/p>\n Mosey to benches outside of Wake Downtown Building<\/em><\/p>\n The Thang #2: 7 layers of dip<\/strong><\/span><\/p>\n All exercises 15 OYO<\/p>\n R Leg Step Ups \/ Dips<\/p>\n Irkins \/ Dips<\/p>\n L Leg Step Ups \/ Dips<\/p>\n Merkins \/ Dips<\/p>\n Derkins \/ Dips<\/p>\n Squatty Potty \/ Dips<\/p>\n Box Jumps \/ Dips<\/p>\n Mosey to Coal Pit<\/em><\/p>\n The Thang #3: 7s<\/strong><\/span><\/p>\n Donkey Kicks & Monkey Humpers<\/p>\n Start at wall outside of Black Mtn Chocolate<\/p>\n 6 Donkey Kicks run to stage by Cugino Forno 1 Monkey Humper run back<\/p>\n 5 Donkey Kicks ” ” 2 Monkey Humpers<\/p>\n .<\/p>\n .<\/p>\n .<\/p>\n 1 Donkey Kick ” ” 6 Monkey Humpers<\/p>\n Plank for the 6<\/p>\n The Thang #4: Ring of Fire<\/strong><\/span><\/p>\n Merkins: One Pax starts with 3 Merkins, while others are holding plank. Once guy before is done, next guy picks up.\u00a0 After everyone is done with 3, go down to 2 merkins, then 1.<\/p>\n Squats: ” ” held wall sits instead of planking.<\/p>\n Community Mary<\/strong><\/span><\/p>\n YHC chose Low Flutter (25x IC)<\/p>\n @Lamb Chop chose Mutton Crunches (10x IC, both sides)<\/p>\n @Post Hole chose American Hammers (15x IC)<\/p>\n YHC chose Penguin Crunch (10x IC)<\/p>\n YHC chose WWIIs (5 OYO)<\/p>\n TIME!<\/p>\n <\/p>\n MC:<\/strong><\/span><\/p>\n @Cheesesteak wanted to repeat all exercises when bypassing the corners in Thang #1. I vetoed that.<\/p>\n @Transcript got a lesson on why there are no flavors for vaping products from @Lamb Chop.<\/p>\n @Post Hole got a lesson on music from @Chick-Flick who went up to NYC for the music festival, Gov Ball, last weekend.\u00a0 @Post Hole now knows who Jack Harlow & Kid Cudi are.<\/p>\n All didn’t like how many dips there were during Thang #2 nor did they know what a Squatty Potty exercise was. Supposedly @Lamb Chop can’t sit down to s@%^ based on his form.<\/p>\n @Chick-Flick had a tough time with Thang #4 and knowing how many reps to do.\u00a0 We refrained from running around and jumping over the person since that is how @Dr. Toot got injured.<\/p>\n @Schlitz is only seen in Beer t-shirts. The name is fitting and good to see him out there since last week he couldn’t make it to UA due to “entertaining White Claw clients” at a Dash event the night prior.\u00a0 Must be a fun job…<\/p>\n @Starfish and YHC still sweated. Lots.<\/p>\n <\/p>\n Announcements:<\/strong><\/span><\/p>\n @Transcripts got the Q at the #LaunchPad next Monday.\u00a0 If you hurry, you can get your passport expedited to make it up there.\u00a0 There’s a rocket at the AO.\u00a0 He also has the Q at #BellsNWhistles<\/p>\n @BAM has the Q at #GreenNest tomorrow.\u00a0 Got the trucks but needs more crew. Great way to serve.<\/p>\n <\/p>\n Prayer Requests:<\/strong><\/span><\/p>\n Father’s Day on Sunday– and no I am not a Father (YHC accidentally thanked the good Lord for the Pax for making me a better Father).<\/p>\n Juneteenth celebrations this weekend.<\/p>\n Failed IVF treatments by @Lamb Chop’s friends.\u00a0 Praise for the success of @Lamb Chop’s IVF treatments!<\/p>\n Wisdom<\/p>\n <\/p>\n It was a pleasure, gents!<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" The Dixons are known for their sweat.\u00a0 Some have seen @Starfish wrench out his shirt after a #beatdown and the amount of liquid could probably fill up a bucket.\u00a0 I sweat walking from my downtown apartment to my downtown office that are next door to each other.\u00a0 Like Father like Son. This week has been […]<\/p>\n","protected":false},"author":538,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,91],"tags":[],"class_list":["post-19633","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Frostbite","date":"6\/17\/2022","pax":"Starfish (WD), Lamb Chop, Post Hole, Schlitz, Transcript, Cheesesteak, Chick-Flick, Frostbite (QIC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19633","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\/538"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19633"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19633\/revisions"}],"predecessor-version":[{"id":19634,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19633\/revisions\/19634"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19633"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19633"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19633"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}