With summer right around the corner, YHC decided to bring some pain to the lower half of our bodies this AM.\u00a0 YHC devised the plan yesterday after having a terrific lunch bunch with a few follow #PAX and #HIMs.\u00a0 @Transcript and @Ziggy mentioned that Hanes Park is a little scary, so after trying to EH, I threw out the kindness and wanted to bring some pain (to the lower body).<\/p>\n
This workout was loosely copied from a @Burns Q in December when we only did legs… because legs are the most important part!<\/p>\n
After directing traffic to the local tennis tournament, we got started and it went something like this.<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n SSH (20 x IC)<\/p>\n Whirley’s Got the Clap (10 x IC)<\/p>\n Imperial Storm Trooper (10 x IC)<\/p>\n Abe Vigoda (6 x IC)<\/p>\n Knowing our arms were not going to be used,\u00a0 we moved onto the thangggg.<\/p>\n The Thang 1: Intimidator<\/strong><\/span><\/p>\n We moseyed to the start of the Intimidator. @Brown Bag had never experienced it before, so of course, we had to incorporate it.<\/p>\n #PAX were instructed to do 5 step ups each leg. Then mosey to Carolina Intersection and do 20 reps of exercise OYO then mosey back. Rinse & Repeat.<\/p>\n Exercises at Carolina intersection were:<\/p>\n Pax took turns staying with @Yukon at the bottom doing various things like Dino Walks, Tag, Duck Duck Goose or just chatting (props to @Spicoli and @Ziggy for assisting!)<\/p>\n When we wrapped up this, @Palin and @Yukon were doing some Duck Duck Goose…. so, YHC obliged the #PAX and gave our legs a rest and we joined in on the fun.<\/p>\n The Thang #2: Duck Duck Goose<\/strong><\/span><\/p>\n #PAX planked in a circle. We played Duck Duck Goose for 3 rounds.<\/p>\n Mosey to Track…. oops too busy. Mosey to playground area.<\/p>\n The Thang #3: Legs, Legs, Legs<\/strong><\/span><\/p>\n Find some spots at a bench. Do 5 Bulgarian Split Squats (Each leg), 25 squats.<\/p>\n Run around the playground. Rinse and Repeat x 3.<\/p>\n The Thang #4: TimeWasters\u00a0<\/strong><\/span><\/p>\n 20 Squatty Potty’s<\/p>\n 20 Calf Raises<\/p>\n Mosey back to launch for Mary<\/em><\/p>\n Mary:<\/strong><\/span><\/p>\n Low Flutter (15 x IC)<\/p>\n Low Dolley (15 x IC)<\/p>\n Mutton Crunch L\/R (10 x IC)<\/p>\n LBCs (10 x IC)<\/p>\n and TIME!<\/p>\n NMM:<\/strong><\/span><\/p>\n @Palin will be at Sherwood Pool in a Speedo today. Be sure to look at his back end.. it should be popping according to him after this beatdown.<\/p>\n @Yukon was very confused at our version of Duck Duck Goose. We should have been sitting, you are correct sir.<\/p>\n @BrownBag met @Ziggy for the first time and they reminisced on the WFU Chi Psi chapter glory days. @Ziggy was the faculty advisor to the esteemed fraternity tomfoolery.<\/p>\n @BooBoo gets full credit in my eyes even if he joined us midway through. No sign of PicnicBasket, though.<\/p>\n @Spicoli ran on @Spicoli time but was out front all the time. His 2.2 is cast free — so maybe that is why!<\/p>\n @Mutton and YHC talked ACC baseball. Neither one of us stayed up for the thriller of UNC vs Wake last night. Go Deacs!<\/p>\n Lots of questions on where @LambChop was — looks like he was point hunting in the May Challenge by doubling down at ROCC this morning… strong work!<\/p>\n Strong work and strong fellowship. I am hoping I will still make it on the dance floor this weekend for a wedding. Sorry to my M if I will be in an ice bath instead.<\/p>\n Announcements:<\/strong><\/span><\/p>\n Memorial Day Convergence at ROCC aka #Alcatraz. 0600am Murph, 0700am Beatdown led by @Schlitz.\u00a0 No RNG.<\/p>\n #HighLife is on. Tuesdays. 1930pm. Miller Park. @Wobegon is on the Q.\u00a0 Maybe got an SC from @Ziggy and @BooBoo since they are the only ones in attendance whom have not partaked in the fun, yet.<\/p>\n YHC took us out for all unspoken prayers, thanking the SkyQ for a beautiful morning with each of these gents!<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n","protected":false},"excerpt":{"rendered":" With summer right around the corner, YHC decided to bring some pain to the lower half of our bodies this AM.\u00a0 YHC devised the plan yesterday after having a terrific lunch bunch with a few follow #PAX and #HIMs.\u00a0 @Transcript and @Ziggy mentioned that Hanes Park is a little scary, so after trying to EH, […]<\/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":[112,93],"tags":[],"class_list":["post-23605","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-impossible-situation"],"acf":{"q":"Frostbite","date":"5\/25\/2024","pax":"@Mutton, @Spicoli, @Palin, @Yukon Cornelius (WB), @Ziggy Stardust (WD), @BooBoo, @BrownBag, @Frostbite (QiC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23605","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=23605"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23605\/revisions"}],"predecessor-version":[{"id":23606,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23605\/revisions\/23606"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23605"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23605"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n