Twas the day before #Parliament and YHC realized I was once again going against @Wobegon (Nantan Emeritus) and his Q at #Flatline. Last time this happened in the fall, we got into a #QMarketingWar tagging everyone and their brother trying to EH them to our own workouts. YHC ended up winning that one with #WeFoCo showing up strong.<\/p>\n
I hesitated to start it again but did chirp @Wobegon individually seeing if he would take the bait… turns out he respectfully declined… until a few hours later, in a group message, he stated “Flatline will very much allow for modification and you vs you. And if you have to leave early you’ll still get all ya need. Hash-tag-Q-marketing-war”<\/p>\n
Oh @Wobegon… Is it on? Did you just challenge me?<\/p>\n
One will never know but I began devising a plan to keep us warm and moving without any ounce of a mosey. #RulesRRules<\/p>\n
YHC came in hot and started the welcome as I was walking up to the #PAX<\/p>\n
Here is what we did this AM:<\/p>\n
Mission Statement – success!<\/p>\n
5 Core Principals – success!<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n SSH – 20 x IC<\/p>\n IST – 10 x IC<\/p>\n Whirleys – 10 x IC<\/p>\n Abes – 6 x IC<\/p>\n Copperhead Squats – 10 x IC<\/p>\n Arm Swirlys – 10 x IC<\/p>\n Seal Claps – 10 x IC<\/p>\n OH Claps – 10 x IC<\/p>\n Moroccan Night Clubs – 10 x IC<\/p>\n Let’s get going and get the blocks<\/em><\/p>\n The Thang:<\/strong><\/span><\/p>\n There would be 5 exercises we would do every round. In between rounds, we would take turns choosing an exercise chosen by whoever’s turn it was #HeldInARotatingFashion. Gotta rip the band aid for some of the new guys in attendance!<\/p>\n Example: We would do the 5 exercises. Then a #PAX would choose an exercise. We would do said exercise. Then back to the 5 exercises. Next #PAX would choose, etc etc.<\/p>\n The Standard 5 Exercises were:<\/p>\n The #Pax Chose the below:<\/p>\n @Starfish: Dying Cockroach – 15 DC OYO<\/p>\n @Blind Date: Curls (4 the gurls) – 20 OYO<\/p>\n @Cruiser: Thrusters – 10 OYO<\/p>\n @ShowPony:\u00a0 ShowPonies (!) – Stand block up. High Knees On Block. Move around the block in a circular fashion. 2 Laps around block<\/p>\n @Adobe: Lawnmowers – 10 OYO each side<\/p>\n @Tonka: American Hammers – 20 DC OYO<\/p>\n @Nelly: Busdrivers – 10 OYO<\/p>\n @Tammie: Michael Phelps – 10 OYO<\/p>\n @Boomerang: Skull Crushers – 20 OYO<\/p>\n @Ziggy: Bent Over Rows – 10 OYO<\/p>\n This took about 40 minutes. Mosey to put blocks up. Circle up for 1 Minute of Mary<\/p>\n Mary:<\/strong><\/span><\/p>\n Mutton Crunch L\/R – 10 x IC<\/p>\n TIME!<\/p>\n NMM:<\/strong><\/span><\/p>\n By the time we got to @Nelly, YHC was feeling a bit gassed and prompted a Modification – splitting all the standard exercises by half (except for #Blockeys). I am sorry but you can’t do 2.5 #Blockeys! You have to round up… to 5!<\/p>\n Additionally, about this time, YHC feared not everyone would get a turn choosing so we skipped the standard exercises to get the last few a chance to lead an exercise. Don’t worry we finished strong with the 5 exercises<\/p>\n @ShowPony first suggested just lying on our backs for 20 seconds… not knowing we actually have a called exercise for that! Pretty sure most guys would have taken him up on that, but he quickly pivoted and created a new exercise for us all. Dude is a beast and been getting after it these past 2 weeks<\/p>\n Speaking of getting after it, @Blind Date completed his first #5pack last week with 5 posts in a row.\u00a0 He is going for the coveted #6pack this week! Any other takers? We are better with you in our mix and your consistency is top notch! Keep it up!<\/p>\n @Boomerang believes that this perfectly executed plan is not what the 4th Core Principle is about<\/p>\n @Tonka & @Ziggy did not show up together… which is a rare sighting and caught me off guard. But they both got after it and @Tonka is on the mend and stronger than ever<\/p>\n @Cruiser was questioning his outfit choice. “Can’t stay warm if you are sweating.”\u00a0 Layers were shed.<\/p>\n @Starfish kept the pace up and much to his displeasure had to keep the SSH up longer than expected for the 6 to return from putting the blocks up.<\/p>\n @Adobe, a true #HIM, was a gracious host for this non #WeFeCo-an and also a total beast. He is ready for spring with the called #LawnMowers<\/p>\n @Nelly doesn’t like Busdrivers so he promptly called for them. Now that is what F3 is about!<\/p>\n @Tammy is becoming a #Regular and breezed through the workout. The called #MichaelPhelps were a much-needed rest.<\/p>\n Announcements:<\/strong><\/span><\/p>\n Q-School March 29th. 0615 pre-Purgatory aka Speas Elementary! Come out and support and learn a thing or two!<\/p>\n @Blind Date has his #VQ at #TheDistillery on March 6th. And is following it up the following week #Back2Back. Bourbon and doughnuts may be in the cards…<\/p>\n @Starfish has #Purgatory on Saturday. It will be themed, and the theme is Back2TheFuture. Going back to 1995. Even though the movie went back to 1985…<\/p>\n Prayers:<\/strong><\/span><\/p>\n Aging Parents (can I get an amen?)<\/p>\n Lambchop and his M<\/p>\n YHC took us out! Pleasure to be with you all this morning. Thank you for the push!<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Twas the day before #Parliament and YHC realized I was once again going against @Wobegon (Nantan Emeritus) and his Q at #Flatline. Last time this happened in the fall, we got into a #QMarketingWar tagging everyone and their brother trying to EH them to our own workouts. YHC ended up winning that one with #WeFoCo […]<\/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":[112,114,80],"tags":[],"class_list":["post-24684","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-parliament"],"acf":{"q":"Frostbite","date":"2\/18\/2025","pax":"@Blind Date, @Boomerang (WD), @Ziggy Stardust, @ShowPony, @Tonka, @Starfish (Dadtan), @Adobe, @Cruiser, @Tammie, @Nelly, @Frostbite (WB, QiC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24684","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=24684"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24684\/revisions"}],"predecessor-version":[{"id":24685,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24684\/revisions\/24685"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24684"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24684"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24684"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
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