YHC had the keys this AM to Workout-In-A-Bag aka #WIB.\u00a0 I originally planned to have this at Ardmore Baptist but picturing the below in the damp climate scared me. We embraced the suck under the safety of the #PiedmontPlazaParkingDeck aka the parking deck across from Publix on Miller St.\u00a0 A great spot that is underutilized!<\/p>\n
Anywho, you can thank @Burns for the location with the subtle text-jab towards YHC. I obliged as I am a man of the people.\u00a0 @Pollster also texted asking if I wanted to run beforehand. Then he looked at the weather and thought otherwise. Then he shows up running in. So, he has definitely drunk the special kool-aid that is F3. #Props<\/p>\n
I devised the plan at work yesterday and went into the archives #ImportanceOfBackBlasts. Here is what I came up with:<\/p>\n
Warmarma:<\/strong><\/span><\/p>\n SSH – 20 x IC<\/p>\n IST – 10 x IC<\/p>\n Whirley’s – 10 x IC<\/p>\n Abe’s – 6 x IC<\/p>\n Copperhead Squats – 10 x IC<\/p>\n Arm Swirleys F\/R – 5 x IC<\/p>\n OH Claps – 6 x IC (#Cobains)<\/p>\n Seal Claps – 5 x IC<\/p>\n It is here that @Rollback starts doing burpees ala @Cherry Pie<\/p>\n Moroccan Night Clubs – 5 x IC<\/p>\n The Thang:<\/strong><\/span><\/p>\n There would be 4 corners aka stations. At each station you would do Station 1:<\/strong><\/p>\n Merkins x Sumo Squats x American Hammers x Burpees<\/p>\n Station 2:<\/strong><\/p>\n Crucible Merkins x Bobby Hurleys x Box Cutters x HR Burpees<\/p>\n Station 3:<\/strong><\/p>\n Mike Tysons x Bonnie Blairs x Gas Pumps x Burpees<\/p>\n Station 4:<\/strong><\/p>\n CDD x Monkey Humpers x Heels 2 Heaven x HR Burpees<\/p>\n Once you reach all 4 stations aka corners that equals a round.<\/em><\/p>\n R1: 6 reps of each exercise except for Burpees. This would remain 5 throughout.<\/p>\n R2: 12 reps of each exercise (except for Burpees)<\/p>\n R3: 18 reps of each exercise (except for Burpees)<\/p>\n R4: 12 reps of each exercise (except for Burpees)<\/p>\n Pick up the 6 when done!<\/p>\n 3 MOM<\/strong><\/span><\/p>\n LBCs – 10 x IC<\/p>\n Rosalitas – 10 x IC<\/p>\n Supermans – 1 minute<\/p>\n TIME!<\/p>\n <\/p>\n NMM:<\/strong><\/span><\/p>\n @Lambchop is getting his M a “Matter Daddy” for V-Day to which we all say…<\/p>\n @Pollster RIRO and was drenched which led to questions if his outside layer was waterproof or just a windbreaker. Regardless, @Pollster is front runner for the #SpeedOverQuality Award for 2025<\/p>\n @Zima thought the whole workout was stupid and why would we get up, drive 20 minutes (for him) to a workout<\/p>\n @Burns criticized the lack of cardboard weinkes in the workout to help him remember what to do at each corner. By the end of it, everyone had it memorized.<\/p>\n @Greenspan went looking for the 6 during the pickup the 6 even when we were all stationed together. Quiet otherwise.<\/p>\n @Rollback was out front and hopefully got his burpee quota in.<\/p>\n @Mutton pretty much did his own thing the whole time<\/p>\n Lots of discussions surrounding NIL and NBA Free Agency. Hire @Mutton to be the next commissioner. Don’t hire @Burns to be your agent<\/p>\n @Pollster thinks the Mavericks are moving to Las Vegas. He also thinks if you don’t pass a physical once, then you should be traded ala @Luka Doncic. The thing is… @Luka led the league in playoff points, rebounds, assists, minutes in the playoffs. Make it make sense.<\/p>\n @SteveForbes is officially on the chopping block according to some spirited fans. I think I heard one say that we should have kept Danny Manning… uhhhhhh @SourMash would like a word…<\/p>\n @Greenspan is ready for baseball szn<\/p>\n Layers were shed. MC high. Beatdown strong.<\/p>\n Announcements:<\/strong><\/span><\/p>\n Samaritan Ministries need a few volunteers. Step up and give back!<\/p>\n February 26th is a siteQ handover at #Mayhem. @Rollback will be taking over!<\/p>\n March 17th is a siteQ handover at #TIT. @Bagpipe will be taking over!<\/p>\n Q School. March 29th. Purgatory. Come learn how to be nice!<\/p>\n Don’t forget V-Day is on Friday! Get your special someone a Matter Daddy!<\/p>\n Prayers:<\/strong><\/span><\/p>\n @Sutton Family dealing with loss on both sides.<\/p>\n @Lambchop and his M faithfully bringing new life to this world. Ultrasound next Thursday.<\/p>\n @Rollback’s M<\/p>\n YHC took us out thanking the SkyQ for the comfort and peace we feel in His arms and for each one of the guys this AM.<\/p>\n Thanks for the keys @Root! You were missed<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" YHC had the keys this AM to Workout-In-A-Bag aka #WIB.\u00a0 I originally planned to have this at Ardmore Baptist but picturing the below in the damp climate scared me. We embraced the suck under the safety of the #PiedmontPlazaParkingDeck aka the parking deck across from Publix on Miller St.\u00a0 A great spot that is underutilized! […]<\/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":[112,113,84],"tags":[],"class_list":["post-24647","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-pain-stations","category-wib"],"acf":{"q":"Frostbite","date":"02\/13\/2025","pax":"@Pollster (RIRO), @Greenspan, @Rollback (EC Burpees), @Burns, @Zima, @Mutton (WD), @LambChop, @Frostbite (QiC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24647","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=24647"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24647\/revisions"}],"predecessor-version":[{"id":24648,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24647\/revisions\/24648"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24647"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24647"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24647"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}3\u00a0<\/del> 4 exercises.<\/p>\n
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