YHC had the keys to #VI this morning and we had a wonderful time and everyone enjoyed the beatdown.<\/p>\n
3 did an EC run of just under 2.5 miles — strong work and good company and route! @SeaMan, @60 Minutes, and YHC!<\/p>\n
We got back to the parking lot just in time to change shirts and get everything prepped and ready. A crew was waiting for us eager to get things going. Even @Rudolph decided to post in the #Gloom in the first time in a while!<\/p>\n
YHC laid out the plan and it went something like this:<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n SSH 20 x IC<\/p>\n IST 10 x IC<\/p>\n Copperhead Squats 10 x IC<\/p>\n Abe Vigoda 6 x IC<\/p>\n Arm Swirlys 10 x IC F\/R<\/p>\n OH Clap 10 x IC<\/p>\n Seal Claps 10 x IC<\/p>\n Moroccan Night Clubs 10 x IC<\/p>\n The Thang 1:<\/strong><\/span><\/p>\n Tabata: 20 secs on 10 seconds off. 8 cycles. 4 exercises repeated twice. 4 rounds. In between rounds, mosey to big island in parking lot (about 50 yards?). Down and back x 2.<\/p>\n RND 1:<\/strong><\/p>\n Merkins<\/p>\n Bonnie Blairs<\/p>\n SSH<\/p>\n American Hammers<\/p>\n Mosey<\/em><\/p>\n RND 2:<\/strong><\/p>\n HR Merkins<\/p>\n Jump Squats<\/p>\n IST<\/p>\n Box Cutters<\/p>\n Mosey<\/em><\/p>\n RND 3:<\/strong><\/p>\n Carolina Dry Docks<\/p>\n Bonnie Blairs<\/p>\n High Knees<\/p>\n Gas Pumps<\/p>\n Mosey<\/em><\/p>\n RND 4: (Crowd Pleaser)<\/strong><\/p>\n Diamond Merkins<\/p>\n Jump Squats<\/p>\n Burpees<\/p>\n Penguin Crunch<\/p>\n Mosey<\/em><\/p>\n The Thang 2:<\/strong><\/span><\/p>\n 4 Corners.<\/p>\n 1st Corner: 5 burpees<\/p>\n 2nd Corner: 5 burpees. 10 Monkey Humpers<\/p>\n 3rd Corner: 5 burpees. 10 Monkey Humpers. 15 WW2s<\/p>\n 4th Corner: 5 burpees. 10 Monkey Humpers. 15 WW2s. The Thang 3:<\/strong><\/span><\/p>\n Line up. @Schneider is dealing with some leg pain that inhibited him from running so YHC decided to have some fun with this one.<\/p>\n Bear Crawl to 1st Island. 2 Diamond Merkins.<\/p>\n Bear Crawl to 2nd Island. 4 HR Merkins.<\/p>\n Bear Crawl to 3rd Island. 6 Diamond Merkins.<\/p>\n Bear Crawl to 4th Island. 8 HR Merkins.<\/p>\n Bear Crawl to big island. Mosey on back.<\/p>\n Mary:<\/strong><\/span><\/p>\n Low Flutter<\/p>\n Low Dolley<\/p>\n Mutton Crunch L\/R<\/p>\n Rosalitas<\/p>\n TIME!<\/p>\n NMM:<\/strong><\/span><\/p>\n Early Morning Run with @60 Minutes and @SeaMan. Conversation surrounded the cost of apartments, while the ease of apartment living. Honey Do Lists. How expensive playgrounds are. Great convo and great route.<\/p>\n @Rudolph mentioned he did not recognize any of the bands on the playlist… as Red Hot Chili Peppers were playing…<\/p>\n @60 Minutes mentioned he liked doing Burpees on a timer. You v You. @Rudolph thought he was just sucking up.<\/p>\n @Drama Queen was not a fan of all the running… I only had 1.07 miles but he pushed through and got some great work in. He avoided getting hit by some A-hole in a dodge truck who really cared about the parking spot he was eyeing.<\/p>\n YHC learned of @Drama Queen’s trip to ATX this past weekend. Dirty 6th and Rainey Street were a success. BBQ not so much. Only 1 brawl to break up.<\/p>\n @Schneider also pushed through being on the IR and modified as necessary.<\/p>\n @Wahoo was steady as can be. Same with @Cruiser — they were out front all morning!<\/p>\n On a mosey, YHC looked inside the YMCA thinking he may see @Huck doing some rehab work. Turns out @Inspector Gadget and @Dolly were getting in some running on a treadmill. We immediately did Monkey Humpers pointed at them. You guys were missed!<\/p>\n Announcements:<\/strong><\/span><\/p>\n 10\/03 – @Green Acres Retirement Party! His house. 5:30pm.<\/p>\n SAM & Eggs – Wednesday morning!<\/p>\n @Rudolph has the Q at #HighLife tomorrow evening. 6:30pm. Miller Park<\/p>\n Prayers:<\/strong><\/span><\/p>\n @Drama Queen’s brother and family going through a hard time.<\/p>\n @Wahoo’s sister has surgery on her shoulder Thursday after getting roughed up in a soccer match.<\/p>\n @Rudolph was gracious enough to take us out thanking the SKYQ for his provision and goodness.<\/p>\n Pleasure to be with you all this morning! @Cruiser the keys are inside with @Inspector Gadget — there is a pay wall to get them back!<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n","protected":false},"excerpt":{"rendered":" YHC had the keys to #VI this morning and we had a wonderful time and everyone enjoyed the beatdown. 3 did an EC run of just under 2.5 miles — strong work and good company and route! @SeaMan, @60 Minutes, and YHC! We got back to the parking lot just in time to change shirts […]<\/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-24119","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy"],"acf":{"q":"Frostbite","date":"09\/23\/2024","pax":"@SeaMan (EC Run only), @60 Minutes (EC), @Drama Queen (WD), @Rudolph, @Wahoo, @Schneider, @Cruiser, @Frostbite (QiC, EC, WB) "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24119","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=24119"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24119\/revisions"}],"predecessor-version":[{"id":24121,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24119\/revisions\/24121"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24119"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24119"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24119"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}20 SSH\u00a0<\/del>20 Diamond Merkins (@60 minutes chose this one!)<\/p>\n
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