{"id":23237,"date":"2024-03-04T10:29:47","date_gmt":"2024-03-04T14:29:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23237"},"modified":"2024-03-04T10:29:47","modified_gmt":"2024-03-04T14:29:47","slug":"another-one-down","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/03\/another-one-down\/","title":{"rendered":"Another One Down"},"content":{"rendered":"

A few #Pax have started to comment on my visits to different #AOs. As the new Nan, am I evaluating each location? If so, what is my scale and what am I looking for? Why do I not have a clipboard? Is everyone now graded and put into my model? Are #AOs under fire (like @Steve Forbes should be!<\/em>)?<\/p>\n

Nope… Just want to familiarize myself with other great spots and meet more #Pax and get out of my comfort zone as I became a regular at my normal locations.<\/p>\n

This week it happened to be #VilliageIdiocy. @Cruiser sent out a call for Qs a few weeks ago when I was at #Parliament so I happily obliged.\u00a0 Happy Site Qs make me happy.<\/p>\n

And thus, I got up a little early to make the trek to #WeFeCo and hopped on I-40 due West to bring some of the city pain to Clemmons.<\/p>\n

2 started with 2 miles around the Y. Thanks for the push @Skyline!\u00a0 Here is how the rest went:<\/p>\n

Warmarama:\u00a0<\/strong><\/span><\/p>\n

SSH (20xIC)<\/p>\n

Imperial Storm Troopers (10xIC)<\/p>\n

Copperhead Squats (10xIC)<\/p>\n

Abe Vigoda (10xIC)<\/p>\n

Arm Swirly Things Forward\/Reverse (10xIC)<\/p>\n

Moroccan Night Clubs (10xIC)<\/p>\n

OH Claps (10xIC)<\/p>\n

Seal Claps (10xIC)<\/p>\n

Good thing @CherryPie wasn’t in attendance! Too much lolly gaggin’!\u00a0 Time to get going.\u00a0 Mosey to track<\/em><\/p>\n

The Thang #1:<\/strong><\/span><\/p>\n

Peloton\/Indian Run around track!<\/p>\n

The Thang #2:<\/strong><\/span><\/p>\n

Partner Up. Even number of #Pax were in attendance.\u00a0 Perfect!<\/p>\n

Partner 1 runs clockwise around track.\u00a0 Partner 2 runs counter clockwise.\u00a0 At each of the respective corners, both #Pax do set of exercises.\u00a0 When #Pax meet, do 5 burpees.<\/p>\n

Set of Exercises:<\/strong><\/p>\n

Merkins, Squats, LBCs<\/em><\/p>\n

We did 2 laps of this.\u00a0 One lap with reps of 5, the other lap with reps of 10.\u00a0 Burpees remained the same on the 2nd lap.<\/p>\n

The Thang #3:<\/strong><\/span><\/p>\n

7 layers of dip at shelter!<\/p>\n

    \n
  1. Dips\/Squatty Pottys<\/li>\n
  2. Dips\/R Leg Step Ups<\/li>\n
  3. Dips\/L Leg Step Ups<\/li>\n
  4. Dips\/Merkins<\/li>\n
  5. Dips\/Irkins<\/li>\n
  6. Dips\/Derkins<\/li>\n
  7. Dips\/WW2s<\/li>\n<\/ol>\n

    The Thang #4:<\/strong><\/span><\/p>\n

    Repeato of Peloton\/Indian Run around the track!<\/p>\n

    Mosey to Parking Lot<\/em><\/strong><\/p>\n

    5MOM:<\/strong><\/span><\/p>\n

    LBCs, Mutton Crunches, Low Dolly, Low Flutter, Penguin Crunches, American Hammers: all 10xIC<\/p>\n

    30 seconds of high plank!<\/p>\n

    TIME!<\/strong><\/p>\n

    NMM:<\/strong><\/span><\/p>\n

    #Kotters to @Sassy. Strong work by him and would never know he hasn’t posted in a while. Great pacer on the Indian Run much to @Starfish’s pleasure<\/p>\n

    Speaking of, @Starfish aka #Dadtan, is not a fan of YHC becoming a runner and was hoping I had gotten my running out my system with the EC Run. Sorry, pops! He was out front all morning, though.<\/p>\n

    @Draftee never slowed down on all parts. He is a beast. May need his vision checked as it was indeed a bird at the shelter and not a bat! Coming off Q School, his cadence is in great shape, so Site Qs get him signed up! Especially if you want to be left in the dust…<\/p>\n

    @Frank&Beans hit me with an HC last night. And followed through. Dude is a straight beast. Keeps his head down and just pushes through. He is a runner but refuses to join me in my EC runs…for now. He is also the newly minted Site Q of #Conspiracy and has his VQ coming up (April 3rd)!<\/p>\n

    @Skyline may compete with @TSC and @Drip for the nicest #Pax of F3WS. And he is also incredibly strong and fast.\u00a0 Pushed me on the EC run and was a great partner for Thang #2. Had to chase him. Great meeting you on Saturday and looking forward to many more runs with you, Sir!<\/p>\n

    The typical regulars of #VI are still recovering from conquering their mountainous relay race this weekend.\u00a0 Great work this weekend, gents. You were missed. @TSC, @Harden, @Sour Mash, @Schneider, @SeaMan, @60 Minutes (+anyone else I may have missed!)<\/p>\n

    A+ #AO and so much to do. Track, parking spots, benches.\u00a0 Couldn’t ask for more. You were missed @Cruiser! I will be back.<\/p>\n

    Not much chatter this AM but some great dudes joined me as we tried to get a full body workout + mileage for the March Challenge! 3.84 if you did EC run, 1.87 otherwise.<\/p>\n

    Announcements<\/strong><\/span><\/p>\n

    @Starfish has the Q at Purgatory on Saturday.\u00a0 I may actually evaluate his performance…<\/p>\n

    #Adopt A Street is back! March 16th.\u00a0 See @Sour Mash for details<\/p>\n

    @Draftee, @Wooly Bugger, @Skyline, @Frank&Beans, @Bruin are all ready for Qs! Sign them up!<\/p>\n

    Prayers<\/strong><\/span><\/p>\n

    @Sassy’s Mom is in the hospital. Roller Coaster of diagnosis (#Science). Prayers for wisdom, clarity, and healing. We are here for you.<\/p>\n

    Frank&Beans took us out thanking the Lord for a beautiful morning and prayers for families.\u00a0<\/em><\/p>\n

    It was an honor to lead this AM! @Cruiser keys are at Spaghetti Park. 20% F3 Discount!<\/p>\n

     <\/p>\n

    Love to all,<\/p>\n

    Frostbite<\/p>\n

     <\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    A few #Pax have started to comment on my visits to different #AOs. As the new Nan, am I evaluating each location? If so, what is my scale and what am I looking for? Why do I not have a clipboard? Is everyone now graded and put into my model? Are #AOs under fire (like […]<\/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":[112,77],"tags":[],"class_list":["post-23237","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy"],"acf":{"q":"Frostbite","date":"3\/4\/2023","pax":"@Skyline, @Draftee, @Starfish (WD), @Sassy, @Frank&Beans, @Frostbite (QiC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23237","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=23237"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23237\/revisions"}],"predecessor-version":[{"id":23239,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23237\/revisions\/23239"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23237"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23237"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23237"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}