@Crash sent out a call last week for someone to replace himself as Q.\u00a0 I happily raised my hand.<\/p>\n
Turns out there was a conversation between @Airbag and @Crash a few weeks ago leading @Airbag to believe he was Q this week at the premiere Monday morning workout.<\/p>\n
@Airbag reaches out to me confirming I have the Q.\u00a0 I use my status as a #Redwood and tell him I have it and to look for another open date. I wanted to bring the pain today. And the music.<\/p>\n
So, the 2 times @Boomerang has Q’d at TIT, he has done the same thing each time.\u00a0 I gave him flack for this, but turns out that I also really like the workout he put together, so I decided to copy and paste + add a modifier.<\/p>\n
Warm-o-rama<\/strong><\/span><\/p>\n SSH (20 x IC)<\/p>\n Copperhead Squats (10 x IC)<\/p>\n Whirley’s (10 x IC)<\/p>\n Arm Swirly Things (10 x IC,\u00a0each direction)<\/em><\/p>\n Overhead clap (10 x IC)<\/p>\n Mosey around to get cinder blocks and head to picnic tables. <\/em><\/strong><\/p>\n Circle around for a quick discussion and to read the board.\u00a0Tunes on.\u00a0<\/em><\/p>\n 10 exercises were displayed. Pax were to do 5 reps of all, then run to the speed bump come back and +5 reps.<\/p>\n Exercises were:<\/p>\n Curls (for the girls)<\/p>\n Irkins<\/p>\n Skull Crushers<\/p>\n R Leg Step Up<\/p>\n Overhead Press<\/p>\n L Leg Step Up<\/p>\n Dips<\/p>\n Chest Press<\/p>\n Dirkins<\/p>\n Squats<\/p>\n Pax got up to 20 reps, then down to 10, then 5.<\/p>\n Mary<\/strong><\/span><\/p>\n 1.30 mins worth<\/p>\n Low Flutter (15 x IC)<\/p>\n J-Los (10 x IC)<\/p>\n Time!<\/em><\/p>\n Moleskin<\/strong><\/span><\/p>\n People were asking if @Boomerang was going to be in attendance since my pre-blast announced “Boomerang Special” but YHC did not reach out to get an HC due to laziness. But thank you for a great workout.<\/p>\n YHC likes to mix in some running at my workouts so added the run in between each set (this was the modification to @Boomerang’s Qs). @Airbag also enjoyed the break from all the arms.<\/p>\n I was worried looking at the forecast last night — called for rain.\u00a0 Thought I would have to live out one of the core principals and make guys be out in rain.\u00a0 Fortunately, rain held off and we enjoyed the cooler temps.<\/p>\n @Green Acres did a RIRO.\u00a0 He must have gotten in early as he beat YHC to the AO and saw I had a big cardboard.\u00a0 Luckily, he didn’t see what I had in store for him.\u00a0 Hopefully, he got enough this time round.<\/p>\n MC was pretty minimal today.\u00a0 Just 4 guys wanting to get the work in. Right at 650 total reps and 0.67 miles covered.\u00a0 Not bad guys!<\/p>\n I tried to get an HC from @Burns yesterday at church, but due to it being a #Launchpad week, he declined.\u00a0 Guess he likes spending his time in VA.<\/p>\n Some of the regulars were not in attendance, probably due to some Ragnar race that happened in WV.\u00a0 Doesn’t sound fun, but glad to hear it went well.<\/p>\n No announcements other than Shmed on August 27th.\u00a0 No prayer requests. <\/strong><\/p>\n YHC took us out.<\/p>\n <\/p>\n Pleasure to lead you all.<\/p>\n Your friend,<\/p>\n Frostbite<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" @Crash sent out a call last week for someone to replace himself as Q.\u00a0 I happily raised my hand. Turns out there was a conversation between @Airbag and @Crash a few weeks ago leading @Airbag to believe he was Q this week at the premiere Monday morning workout. @Airbag reaches out to me confirming I […]<\/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":[145],"tags":[],"class_list":["post-20054","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Frostbite","date":"8\/15\/2022","pax":"@Green Acres (WD), @Crash, @Airbag. @Frostbite (QIC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20054","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=20054"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20054\/revisions"}],"predecessor-version":[{"id":20055,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20054\/revisions\/20055"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20054"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20054"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20054"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}