YHC was in charge to lead the #PAX at Iron Throne. @Schlitz was supposed to, but something about not being able to Q twice in a row?! Yeah okay, sure thing @Schlitzy – I got you covered!<\/p>\n
To be honest, YHC is a little tired of the Christmas themed workouts. So much so I avoided @Zima’s 12 days of Christmas. I am not Scrooge by any means, but after getting a tour of the world’s Christmas at @Drip’s beatdown & @Burns wannabe 12 Days of Christmas, I wanted to spice things up and go against the theme at The Iron Throne.<\/p>\n
Here is how it went:<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n SSH (10 x IC)<\/p>\n 1 Burpee<\/p>\n Copperhead Squats (10 x IC)<\/p>\n 1 Burpee<\/p>\n Toy Soldiers (10 x IC)<\/p>\n 1 Burpee<\/p>\n Abe Vigoda (I think? 6 x IC)<\/p>\n 1 Burpee<\/p>\n Arm Swirly Things (F\/R – 10 x IC)<\/p>\n 2 Burpees<\/p>\n Moroccan Night Clubs (10 x IC)<\/p>\n 1 Burpee<\/p>\n The Thang:<\/strong><\/span><\/p>\n Mosey the long way to the blocks and partner up.<\/p>\n Partner 1 would do AMRAP as called exercise.<\/p>\n Partner 2 would mosey a suicide with 3 stops. Each stop, Partner 2 would do set amount of Burpees (Stop 1 = 1 Burpee, Stop 2 = 2 Burpees, Stop 3 = 3 Burpees).\u00a0 The route was: Stop 1. Stop 1 & 2. Stop 1, 2, 3. Each Round = 10 burpees by my math.<\/p>\n Flapjack with Partner before moving on to next exercise.<\/p>\n Exercises were:<\/p>\n Each pair got all the way through! Strong work!<\/p>\n No time for Mary.<\/p>\n TIME!<\/p>\n NMM:<\/strong><\/span><\/p>\n @Lambchop tried to convince YHC to allow him to do more burpees. Not allowed. He also left early and the #PAX got 1 more burpee to beat him out on the day.\u00a0 It was also his 200th F3 workout of the year. That is strong stuff right there! Great job.<\/p>\n @Palin & Van Gogh disregarded the Q’s instructions and just did 10 burpees at the end of their suicides. Counting is hard, I know. They were out front leading all AM.<\/p>\n @MasterBagpipe was out in full force! He was so excited to get after it this AM (after a short reprieve celebrating his MBA!) he forgot his gloves! Bad day for that with the feels like temp of 21… Luckily, @RD had an extra pair!<\/p>\n Speaking of @Rubber Ducky, the #PAX were peppered with stories of his recent adventures in St. Croix. Something about doing a workout with a secret service agent? Talk about a #downrange opportunity! 5 day vacation with the M is the perfect amount of time. All agreed.<\/p>\n @Frank&Beans pulled out his notorious puffer jacket. Some concerns were raised about tearing it up during WW2s. Luckily, the jacket prevailed and he pushed hard all morning.<\/p>\n @$5 is a true runner. He RIRO and kept the MC and encouragement through it all. He also broke out a new move called the “Block Twerk” You’ll have to ask him about it but brought a smile to YHC’s face hearing\/seeing that.<\/p>\n Announcements:\u00a0<\/strong><\/span><\/p>\n F3WS Celebrates 11 years. 01.04.25. Impossible Situation. Aka Hanes Park. Convergence. Bring an FNG. Coffeeteria to follow in parking lot.<\/p>\n No workouts on Christmas. See slack\/calendar for most up to date calendar.<\/p>\n Prayers:<\/strong><\/span><\/p>\n @Five Dollar and the Schloss family going through it. Prayers for comfort, peace, warmth.<\/p>\n @Handlebar’s 2.0 who burnt his hand on a lawn mower.<\/p>\n Families over the holidays. For Patience.<\/p>\n YHC took us out.<\/p>\n Thanks for the keys @Rubber Ducky or should I say @Schlitz? I will be your huckleberry anytime!<\/p>\n Merry Christmas, #HIMs. Thankful for each one of you and your push. You make me better.<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n","protected":false},"excerpt":{"rendered":" YHC was in charge to lead the #PAX at Iron Throne. @Schlitz was supposed to, but something about not being able to Q twice in a row?! Yeah okay, sure thing @Schlitzy – I got you covered! To be honest, YHC is a little tired of the Christmas themed workouts. So much so I avoided […]<\/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":[112,145],"tags":[],"class_list":["post-24358","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Frostbite","date":"12\/23\/2024","pax":"@Lamb Chop, @$5 Footlong, @Rubber Ducky (WD), @Palin, @Van Gogh, @Frank&Beans, @Bagpipe, @Frostbite (QiC, YHC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24358","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=24358"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24358\/revisions"}],"predecessor-version":[{"id":24359,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24358\/revisions\/24359"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24358"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24358"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24358"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
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