YHC has been in a bit of a rut when it comes to planning some creative workouts, but stumbled upon this plan on one of the F3Nation Slack channels. #CopyWithPride<\/p>\n
@Chick Flick gently reminded me of my Q duties, but warned that he is recovering from a little injury and was a SC. @Greenspan was an HC as of yesterday, but I woke up to a text at 2am saying he was up “hacking.” @Burns HC’d on slack, but ya know it is @Burns (he was not in attendance).<\/p>\n
Anywho, @Rollback HC’d and followed through and @Cherry Pie joined in on the fun. It was cold. It was snowy. It was wet. But we had a good time.<\/p>\n
Here is how it went down:<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n Non-existent because this is #Flatline.<\/p>\n The Thang:<\/strong><\/span><\/p>\n 4 cones were equally spaced out across the parking lot. About 20 yards a part.<\/p>\n Partner Up.<\/p>\n Partner 1 was to stay at cone 1 and do exercise. Partner 2 was instructed to run to Cone 2 and do 2 burpees. Then run to Cone 3 and do 4 burpees. Then back to Cone 1 and 2 burpees. Mosey to Cone 3 for 4 burpees and move on to Cone 4 do 6 burpees. Aka a Suicide.\u00a0 Mosey back to relieve partner 1. And Flapjack. Once both #Pax completed a cycle of suicides. Move onto the next exercise.<\/p>\n Exercises completed at Cone 1:<\/strong><\/p>\n SSH<\/strong><\/p>\n Lt Dans<\/strong><\/p>\n HR Merkins<\/strong><\/p>\n WW2s<\/strong><\/p>\n Once this was done, turn the cardboard over and rinse and repeat, but with 1,2,3 burpees at the respective cones.<\/p>\n Exercises completed at Cone 1 Rnd 2:<\/strong><\/p>\n Imperial Walkers<\/strong><\/p>\n Electric Chairs<\/strong><\/p>\n Carolina Dry Docks<\/strong><\/p>\n Box Cutters<\/strong><\/p>\n Rinse and repeat back to Rnd 1 – #PAX got to SSH and LT Dans! 1,2,3 burpees at the respective cones<\/p>\n 3 MOM<\/strong><\/p>\n Low Flutter (10 x IC)<\/strong><\/p>\n Low Dolley (10 x IC)<\/strong><\/p>\n Mutton Crunch L\/R (10 x IC)<\/strong><\/p>\n Penguin Crunch (10 x IC)<\/strong><\/p>\n LBCs (10 x IC)<\/strong><\/p>\n TIME!<\/p>\n NMM:<\/strong><\/span><\/p>\n 126 burpees by my count were completed by all #PAX in attendance. Someone double check my math.<\/p>\n For the first 2 minutes, it was just @Rollback and myself. @Cherry Pie rolled in on 2 wheels and immediately got to work on the burpees much to his pleasure.<\/p>\n @Cherry Pie did not like the HR Merkins, WW2s, or Electric Chairs.\u00a0 I don’t know why. Maybe when he becomes Site Q at #Flatline he can control which exercises are done<\/p>\n @Rollback and @CP were partners leaving YHC all alone to do his burpees. F3 is more fun when you have someone to talk to.<\/p>\n From the distant sounds of it, @Rollback and @CP discussed origins of their names, theology, and who knows what else.<\/p>\n YHC thought to himself why I was awake and doing this in sub 30 weather.<\/p>\n YHC is pleased to announce that @Rollback did break a sweat. Mission accomplished.<\/p>\n Announcements:<\/strong><\/span><\/p>\n F3 Holiday Party is this Friday, 12\/6. 6pm-9pm (nice!). Bar Nola. M Friendly. Ugly Sweaters encouraged.<\/p>\n No #IS on Saturday due to the Mistletoe. Go to Purgatory or Alcatraz.<\/p>\n @Mutton has the Q at #HighLife tonight. It will be slightly warmer than this AM.\u00a0 Doubledown with me!<\/p>\n Prayers:<\/strong><\/span><\/p>\n Lots of firetrucks and ambulances leaving DTWS this AM – for safety of all Winstonians<\/p>\n @Dr. Toot as he is embarks on his IR journey and road to recovery<\/p>\n Aging parents<\/p>\n YHC took us out thanking the SkyQ for his beauty that we see in His Creation.<\/p>\n Thanks for the keys @ChickFlick — they are buried under some ice in the parking lot.<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n","protected":false},"excerpt":{"rendered":" YHC has been in a bit of a rut when it comes to planning some creative workouts, but stumbled upon this plan on one of the F3Nation Slack channels. #CopyWithPride @Chick Flick gently reminded me of my Q duties, but warned that he is recovering from a little injury and was a SC. @Greenspan was […]<\/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":[112,79],"tags":[],"class_list":["post-24291","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-flatline"],"acf":{"q":"Frostbite","date":"12\/3\/2024","pax":"@Cherry Pie (WD), @Rollback, @Frostbite (YHC, QiC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24291","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=24291"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24291\/revisions"}],"predecessor-version":[{"id":24292,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24291\/revisions\/24292"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24291"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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