{"id":23130,"date":"2024-02-16T08:58:21","date_gmt":"2024-02-16T12:58:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23130"},"modified":"2024-02-16T08:58:37","modified_gmt":"2024-02-16T12:58:37","slug":"frostyismynanny","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/02\/frostyismynanny\/","title":{"rendered":"#FrostyIsMyNanny"},"content":{"rendered":"<p><span style=\"font-weight: 400\">The time has come for my reign of terror to end. It is such an honor to hand the keys to Frostbite. This redwood has shown constant investment, leadership, and willingness to keep making this group better. I know he will do great things.<\/span><\/p>\n<p><span style=\"font-weight: 400\">For my last workout as Nantan, YHC shared his own core principles. I\u2019m not sure I always hold to these, but I know I\u2019ve seen others embody them, and it\u2019s made me better:\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Notice and let them know you notice. <\/b><span style=\"font-weight: 400\">Is a guy faster than he used to be, not showing up in a while? Showing up more? Gave extra effort to their Q? Let them know you noticed.<\/span><\/li>\n<\/ul>\n<ol>\n<li style=\"list-style-type: none\">\n<ol>\n<li style=\"list-style-type: none\"><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<ul>\n<li><b>Be sincere, not serious <\/b><span style=\"font-weight: 400\">This means something; it\u2019s worth doing. It\u2019s not worth getting upset about or overdoing it. Rules can bend, and inputs can be adjusted. Focus on the outcome.\u00a0<\/span><\/li>\n<\/ul>\n<ol>\n<li style=\"list-style-type: none\">\n<ol>\n<li style=\"list-style-type: none\"><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<ul>\n<li><b>Be open to it. <\/b><span style=\"font-weight: 400\">Maybe you like rucking, running, pickle ball, or or jumping rope and just don\u2019t know it. Maybe it\u2019s not that far to the Launch Pad or WeFoCo after all. Be open to it.\u00a0<\/span><\/li>\n<\/ul>\n<ol>\n<li style=\"list-style-type: none\">\n<ol>\n<li style=\"list-style-type: none\"><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<ul>\n<li><b>Just keep showing up. <\/b><span style=\"font-weight: 400\">Sometimes, getting up and out the door is the hardest part. Just keep doing it. If you are slow, keep running. Too many reps? Keep doing as many as you can. Fartsakced? There is tomorrow.\u00a0<\/span><\/li>\n<\/ul>\n<ol>\n<li style=\"list-style-type: none\">\n<ol>\n<li style=\"list-style-type: none\"><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<ul>\n<li><b>Offer more than your strength. <\/b><span style=\"font-weight: 400\">Very un-F3 men men, manly men. Nadia Bolz-Weber once said \u2018Don\u2019t ever think all you have to give is your strength.\u201d And it\u2019s not just COT. You have no idea the impact of a simple sharing that you&#8217;re not feeling it, that you&#8217;re going through some stuff, that you really did not feel like getting up today can go. Build the empathy.<\/span><\/li>\n<\/ul>\n<ol>\n<li style=\"list-style-type: none\"><\/li>\n<\/ol>\n<p>The Thang:<\/p>\n<p><span style=\"font-weight: 400\">Mosey to the stage:<\/span><\/p>\n<p><span style=\"font-weight: 400\">Foxholes (WW2 followed by a merkin)<\/span><\/p>\n<p><span style=\"font-weight: 400\">10, then 10 squats<\/span><\/p>\n<p><span style=\"font-weight: 400\">5, then 5 squats<\/span><\/p>\n<p><span style=\"font-weight: 400\">REPEAT-O<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Mosey to the benches:<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">10 dips, 10 squats<\/span><\/p>\n<p><span style=\"font-weight: 400\">5 dips, 5 squats<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Irkins, 10 squats<\/span><\/p>\n<p><span style=\"font-weight: 400\">5 irkins, 5 squats<\/span><\/p>\n<p><span style=\"font-weight: 400\">REPEAT-O<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Mosey to the coal pit.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">10 merkins, run length, 10 squats<\/span><\/p>\n<p><span style=\"font-weight: 400\">5 merkins, run length, 5 squats<\/span><\/p>\n<p><span style=\"font-weight: 400\">REPEAT-O<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Mosey to the parking deck<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 pull-ups, 10 squats<\/span><\/p>\n<p><span style=\"font-weight: 400\">5 pull-ups, 5 squats<\/span><\/p>\n<p><span style=\"font-weight: 400\">REPEAT-O<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Mosey to the big grassy area<\/span><\/p>\n<p><span style=\"font-weight: 400\">DORA:<\/span><\/p>\n<p><span style=\"font-weight: 400\">100 LBCs<\/span><\/p>\n<p><span style=\"font-weight: 400\">200 Over Head Claps<\/span><\/p>\n<p><span style=\"font-weight: 400\">200 Squats (due to time)<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Mary by Committee<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>COT:<\/p>\n<p>Wake Forest, which is traditionally a football school, has a good baseball team. They start playing today and Starfish is here for it. Join him at 5pm today.<\/p>\n<p>GreeNest Saturday, see Sean Man<\/p>\n<p>CSUP SUNDAY at the Grindstone Trail at Pilot Mountain State Park. See Burns.<\/p>\n<p>Super easy run option with Bam, Assault on Black Rock. Anything with &#8220;assault&#8221; in the name has to be easy, right?<\/p>\n<p>&nbsp;<\/p>\n<p>Prayer requests: Gold Watch&#8217;s brother-in-law is dealing with a terminal brain tumor.\u00a0 Prayers for his family.<\/p>\n<p>Former Dash Pax member Thistle going into melanoma surgery.<\/p>\n<p>&nbsp;<\/p>\n<p>While I&#8217;m still not sure why Spam tapped me to take this role, it has been an honor. This group has made me better in more ways than I&#8217;ll take the time to type here. Thank you all.<\/p>\n<p>Frostbite, the keys, paperwork, and ceremonial gavel will be in your mailbox today.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-23131 aligncenter\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/02\/IMG_0280-300x225.jpg\" alt=\"\" width=\"377\" height=\"283\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/02\/IMG_0280-300x225.jpg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/02\/IMG_0280-1024x768.jpg 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/02\/IMG_0280-768x576.jpg 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/02\/IMG_0280-1536x1152.jpg 1536w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/02\/IMG_0280-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 377px) 100vw, 377px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The time has come for my reign of terror to end. It is such an honor to hand the keys to Frostbite. This redwood has shown constant investment, leadership, and willingness to keep making this group better. I know he will do great things. For my last workout as Nantan, YHC shared his own core [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1,91],"tags":[],"class_list":["post-23130","post","type-post","status-publish","format-standard","hentry","category-uncategorized","category-urban-assault"],"acf":{"q":"Wobegon","date":"2-16-26","pax":"Chick-Flick, Post Hole, Lamb Chop, bam, Gold Watch, BooBooBustAMove, Starfish, Undertow, Spicoli, Frostbite, Burns, Rubber Ducky, Schlitz, dr. toot, wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23130","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23130"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23130\/revisions"}],"predecessor-version":[{"id":23134,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23130\/revisions\/23134"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23130"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23130"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23130"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}